Pregnancy is such an exciting and special time, especially after a long struggle with infertility. It is as important to take good care of yourself and your baby during pregnancy, as it was to care for your fertility health prior to conception. Pregnant women can be at risk for certain nutritional deficiencies, so it is key in pregnancy to be sure to eat adequate amounts of pregnancy-supportive nutrients like protein, calcium, vitamin D, folate and iron, etc. Iron is one common nutrient pregnant women are at risk for being deficient in, a deficiency that can lead to anemia, because of the demand for the mother’s body to make more blood. Healthy iron levels in pregnancy are necessary in order for the mother’s body to make blood for her baby.
What Causes Anemia During Pregnancy?
Iron-Deficient Anemia occurs when you don’t have enough red blood cells to carry oxygen through the body. During pregnancy, blood volume increases by up to 50% to meet the needs of the baby! This increases the mother’s body’s iron needs too. It’s very common for pregnant women to become low in iron at some point during their pregnancy.
Anemia can also be caused by a folate or B12 deficiency during pregnancy. This is typically related to poor diet choices. Making dietary improvements and using a high quality, whole food prenatal vitamin containing folic acid (folate) and vitamin B12 can protect you if you’re affected.
Signs You Might Be Anemic During Pregnancy
Look for the following body signs of anemia and work with your Ob/Gyn or midwife if you’re at risk:
While not very common, severe anemia can increase your risk of pre-term delivery, low birth weight or anemia in your baby, and postpartum depression.
How To Get Iron, Folate and B12 from Food
Pregnancy-related anemia is often easily managed through dietary improvements and nutritional supplements. You may be able to manage anemia simply by increasing your intake of the right kinds of foods. Foods such as:
- If you like meat: grass fed beef, organic poultry and liver (chicken or beef) can boost your iron and B12 levels.
- If you prefer vegetarian foods, good plant sources of iron are listed below and be sure to also include vitamin C rich foods that aid with iron absorption like oranges, strawberries, broccoli, tomatoes and green peppers…
beets
spinach
nettles
spirulina
dulse seaweedbeans
pumpkin seeds
molasses
asparagus - If you have anemia related to folate deficiency, folate is available through foods like:
dark leafy greens
avocado
citrus fruits
Brussels sproutsbeans
peas
lentils - If you’re low in B12, B12 is only available through animal foods, and in small amounts in seaweed and blue green algae (spirulina). Pregnant vegans may need a B12 supplement to make sure their needs are met.
About Iron Supplements
Your doctor may advise you to take an iron supplement (ferrous sulfate) to reduce anemia in pregnancy. However, for some women, ferrous sulfate can cause constipation, another pregnancy problem.
If this sounds like you, an herbal iron source can be considered to support iron levels without causing constipation. A few good choices are: Nettle (Urtica dioica) tea or infusion, spirulina, or Floradix Herbal Iron (with ferrous gluconate, B2, B6, B12 and C).
Note: The RDA (recommended daily allowance) for iron for pregnant women is 27 milligrams (mg) a day. Herbal iron sources and supplements may contain lower milligram amounts, but often they are better absorbed.
Ensure Your Health
Pregnancy-related anemia has risks. Properly managing it can ensure your health and the health of your baby. Including a wide variety of whole foods in your pregnancy diet can certainly help! When looking for supplements, make sure they are first approved for use during pregnancy and always consult with your Ob/Gyn or midwife if you’re unsure.
- Anemia in Pregnancy. (2016). Retrieved from: http://www.webmd.com/baby/guide/anemia-in-pregnancy#1
- Pearson, K. (2013, Sept.). 7 Awesome Things Your Body Does During Pregnancy. Retrieved from: http://www.huffingtonpost.com/2013/08/23/pregnancy-changes_n_3790822.html
- Anemia During Pregnancy: Causes, Symptoms, Treatment. (2016). Retrieved from: http://americanpregnancy.org/pregnancy-concerns/anemia-during-pregnancy/
- Romm, A. (2016). Herbal Medicines in Pregnancy: What’s Safe and What’s Not? Retrieved from: https://avivaromm.com/herbal-medicines-in-pregnancy-safety/
- Iron & Pregnancy: Vibrant Health Comes from Iron Rich Blood. (2016). Retrieved from: http://floradix.com.au/Iron-Pregnancy.html
Sarah has worked in the field of natural foods and herbalism for over 20 years. She’s a published author, Certified Herbalist, and health and wellness consultant. Sarah Graduated from the Professional Herbal Studies from the East West School of Herbology, and holds a Bachelor’s Degree in English. Working with women on their journey to wellness is her passion and she loves to share what she has been blessed to learn from naturopaths and other herbalists over the years.
