How to Increase Iron Levels During Pregnancy

Iron has many uses and benefits your body in many ways. Especially while pregnant, high iron levels are needed in order to properly transfer oxygen throughout the body and boost the effectiveness of the immune system.^{[1]XResearch source} You can increase your iron levels by choosing iron-rich foods and taking supplements or medications.

Method 1

Method 1 of 3:

Boosting Iron Levels with Dietary Sources

1
Choose iron-rich fruits. Fruits are an important part of any healthy diet. They are also a great way to increase your iron levels. Get 2-4 servings of fruit every day to help maintain your iron levels.^{[2]XResearch source} The following are fruits high in iron:^{[3]XResearch source}
- Prunes^{[4]XExpert SourceOlivia Mitchell, RDN, IFNCP
  Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.}
- Dried apricots
- Raisins^{[5]XResearch source}^{[6]XExpert SourceOlivia Mitchell, RDN, IFNCP
  Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.}
- Persimmons, raw
- Mulberries, raw
- Dates
- Currants
- Pomegranate
- Watermelon
- Strawberries^{[7]XTrustworthy SourceRed Cross Blood Donation ServicesWebsite run by the Red Cross Organization providing information about how and where to donate blood safelyGo to source}
2
Select vegetables high in iron. Vegetables help form the cornerstone of a healthy diet. Many are high in iron and also have many important nutrients, such as folic acid, for you and your baby. Eat 4 or more servings of iron-rich vegetables every day to increase your levels and minimize the risk of anemia.^{[8]XResearch source} The following vegetables are high in iron:^{[9]XResearch source}
- Broccoli
- Kale
- Sweet potatoes
- Spinach^{[10]XTrustworthy SourceRed Cross Blood Donation ServicesWebsite run by the Red Cross Organization providing information about how and where to donate blood safelyGo to source}^{[11]XExpert SourceOlivia Mitchell, RDN, IFNCP
  Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.}
- Beet greens
- Dandelion greens
- Chard
3
Incorporate breads and cereals into your meals. One source of energy for pregnant people is cereals, grains, and breads. Getting 6-11 servings of breads and grains can boost your iron levels and energy.^{[12]XResearch source} Choose breads and grains that are fortified with iron, including:^{[13]XTrustworthy SourceRed Cross Blood Donation ServicesWebsite run by the Red Cross Organization providing information about how and where to donate blood safelyGo to source}
- Enriched white bread, pasta, or rice
- Whole wheat bread or pasta
- Oat and/or bran cereals
- Rye bread
- Corn meal
- Brown rice^{[14]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
4
Get iron from meat products. The iron in fruits, vegetables, and grains is an excellent way to increase your iron levels. However, they are not as readily absorbed as the iron in meat.^{[15]XResearch source}^{[16]XExpert SourceOlivia Mitchell, RDN, IFNCP
Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.} Have 2-3 servings of animal protein every day to increase your iron levels.^{[17]XResearch source} The following are excellent sources of iron from animal products:
- Lean beef such as chuck roast^{[18]XTrustworthy SourceRed Cross Blood Donation ServicesWebsite run by the Red Cross Organization providing information about how and where to donate blood safelyGo to source}
- Lamb
- Turkey^{[19]XExpert SourceOlivia Mitchell, RDN, IFNCP
  Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.}
- Chicken^{[20]XExpert SourceOlivia Mitchell, RDN, IFNCP
  Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.}
- Liver
- Shrimp
- Oysters
- Sardines
- Scallops
- Mackerel
5
Consume beans, legumes and other iron-rich foods. Outside of the five food groups, there are other choices that can increase your iron levels. Foods such as beans, legumes, and even molasses, when purchased and eaten in a honey-like consistency, can help you maintain or boost iron levels while getting some variety in your diet.^{[21]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}^{[22]XExpert SourceOlivia Mitchell, RDN, IFNCP
Integrative & Functional Nutrition Certified PractitionerExpert Interview. 22 June 2021.} Eat any of the following foods to raise your iron levels while pregnant:
- Beans such as kidney, lima, black, and Navy
- Lentils
- Tofu
- Peanut butter
- Molasses
- Sesame seeds^{[23]XResearch source}
- Almonds
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Method 2

Method 2 of 3:

Getting Iron from Non-Dietary Sources

1
Take prenatal vitamins. Even if you are incorporating iron-rich foods into your diet, your body may still need additional iron to prevent sinking levels and anemia. Taking a pre-natal vitamin can supplement your healthy diet and increase your iron levels during pregnancy.^{[24]XResearch source}
- Recognize that prenatal vitamins have more iron than standard adult vitamins. They also aid in the growth and development of your baby.^{[25]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Ask your health care provider to suggest a prenatal vitamin that may be best for your needs. At a minimum, the doctor will likely suggest a prenatal vitamin with iron, folic acid, calcium, iron, and vitamin D.
- Make sure to drink plenty of fluids and getting enough fiber in your diet if you are taking prenatal vitamins.^{[26]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Following dosing instruction on the label or those from your doctor. This can minimize your risk of side effects including upset stomach, headache, or unpleasant taste in your mouth.^{[27]XResearch source}
2
Use iron supplements. Depending on the circumstances of your pregnancy, your doctor may suggest and prescribe a higher dose of iron for you. Iron supplements, in addition to prenatal vitamins and dietary choices, can maintain or increase your iron levels through pregnancy.^{[28]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Take an iron supplement that has between 30 and 50 mg iron. Your doctor may prescribe more if your iron stores are especially low, especially starting in the second trimester.^{[29]XResearch source}
- Be aware that iron supplements can cause digestive unrest. Take the pill at a different time of the day until you figure out what works best for you and make sure to take it with a lot of water each time. Your doctor may also suggest an optimal time for your iron supplement.
- Talk to you doctor if you get constipated from the iron or notice a change in the appearance and/or smell of your stool.
- Follow dosing instructions on the label or those your doctor provide. Too much iron can lead to serious health problems include liver and heart disease.^{[30]XResearch source}
- Iron takes a while to start making changes in the body. Start taking supplements early on in order to get good results.
3
Take cod liver oil daily. Each day, consume a spoonful of cod liver oil. This is a natural iron and contains other ingredients necessary for healthy pregnancy, such as Vitamin A and Vitamin D3. Additionally, cod liver oil is a great source of omega 3 fatty acids, which have many health benefits, including brain development, hormonal regulation, and many more.^{[31]XResearch source}
- You can also take cod liver oil in capsule form.
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Method 3

Method 3 of 3:

Consulting Medical Professionals

1
Recognize the symptoms of low iron levels. Getting enough iron through diet and supplements can help boost your levels and promote the health of you and your baby. As a regular part of your check up routine, your obstetrician will assess your iron levels at your appointments during pregnancy. However, if you suspect at some point that your iron levels are low, see your doctor as soon as possible. The following are symptoms of low iron levels and/or anemia during pregnancy:^{[32]XResearch source}
- Fatigue
- Weakness
- Difficulty concentrating
- Lack of energy
2
Consult your doctor about increasing your iron. If you suspect your iron levels are low, schedule an appointment with your doctor. A medical professional can diagnose low iron levels and suggest the best treatment for you.^{[33]XResearch source}
- Let your doctor know about any symptoms of low iron levels you’ve experienced. Make sure to tell your doctor what foods you eat and supplements you take.
- Schedule follow up visits to recheck your iron levels, as it can take weeks to months to restore them.^{[34]XResearch source}
- Keep in mind that your iron levels may have been low prior to pregnancy as a result of poor diet or heavy periods. If this is the case, the doctor may prescribe you B12 shots to boost your iron level.
3
Work with a registered dietician. Pregnant people have special dietary needs, especially if they have low iron levels. Working together with a registered dietician can help you get the best sources of iron to boost levels and promote your and your baby’s health. A dietician can also suggest different meals that are high in iron so that you don’t get bored.^{[35]XTrustworthy SourceEatRight.orgOrganization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitnessGo to source}
- Give your dietician an idea of a typical day’s meal. You should also let the dietician know how you’ve been trying to boost your iron levels. These can help guide the dietitian's suggestions to increase your iron levels.
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Question
How can I raise my iron levels quickly?
Olivia Mitchell, RDN, IFNCP
Integrative & Functional Nutrition Certified Practitioner
Olivia Mitchell is an Integrative and Functional Nutrition Certified Practitioner (IFNCP™) and a Registered Dietitian Nutritionist (RDN) with a focus on women's hormones and fertility. Olivia has her virtual practice where she helps her clients dive deeper into often overlooked causes of infertility with a customized diet, lifestyle, and supplement changes. She is also the co-founder of the Natalwork and Lead Nutrition Coach with On The Goga. Olivia received her Bachelor’s degree in Nutrition Sciences from West Chester University of Pennsylvania and her RDN from The University of Houston.
Olivia Mitchell, RDN, IFNCP
Integrative & Functional Nutrition Certified Practitioner
Expert Answer
Eat plenty of heme iron, which is found in animal sources like pork, chicken, turkey, fish, seafood, and beef. This type of iron is very easy for your body to absorb.
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Question
What should a pregnant woman with anemia eat?
Olivia Mitchell, RDN, IFNCP
Integrative & Functional Nutrition Certified Practitioner
Olivia Mitchell is an Integrative and Functional Nutrition Certified Practitioner (IFNCP™) and a Registered Dietitian Nutritionist (RDN) with a focus on women's hormones and fertility. Olivia has her virtual practice where she helps her clients dive deeper into often overlooked causes of infertility with a customized diet, lifestyle, and supplement changes. She is also the co-founder of the Natalwork and Lead Nutrition Coach with On The Goga. Olivia received her Bachelor’s degree in Nutrition Sciences from West Chester University of Pennsylvania and her RDN from The University of Houston.
Olivia Mitchell, RDN, IFNCP
Integrative & Functional Nutrition Certified Practitioner
Expert Answer
Go for any kind of meat, like beef, pork, chicken, fish, or turkey. If you aren't a big fan of meat, opt for spinach, tofu, beans, blackstrap molasses, raisins, and prunes.
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Tips

Try drinking a bottle of Guinness a week. It tastes bitter, but you can drink it in small amounts. It is a natural iron supplement and is great during pregnancy.
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Warnings

It’s healthy to gain at least 12 pounds (5.4 kg) during pregnancy. If your weight gain is too low, then there’s a good chance that your iron levels are also too low.
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Certain dietary supplements can be dangerous during pregnancy. Do not take supplements without the guidance of your healthcare provider.
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