The World Health Organization reveals that the prevalence of anemia during pregnancy can vary greatly due to different socioeconomic conditions, lifestyles, and healthcare access across various cultures. Anemia impacts nearly 25% of pregnant women in the developed world. Here’s some empowering information about iron supplements and how to optimize iron absorption from foods. These insights can guide you effectively if your doctor identifies an iron deficiency.

Supplements

• Ensure your supplement includes the word ferrous, not ferric.
• Take your iron supplement at a different time of day than your prenatal vitamin to maximize absorption.
• If you experience constipation, a common side effect, stay committed to high fiber and fluid intake. Consult your doctor about using a stool softener to prevent straining and hemorrhoids, ensuring you stay comfortable throughout your pregnancy.

Iron from these foods is absorbed really well:

• Liver (Avoid refrigerated pate due to safety concerns similar to lunch meats; opt for canned or shelf-stable pate cautiously because it contains high levels of vitamin A, which should not be excessive during pregnancy).
• Oysters (Eat only cooked oysters during pregnancy).
• Beef: Provides 1.6-3.1 mg of iron per 3 oz serving, with chuck being the highest.
• Turkey: Dark meat has more iron (2mg/3oz) compared to light meat (1.1 mg/3 oz).
• Tuna: Light canned tuna has higher iron content than fresh tuna. Limit intake to no more than three 6-oz servings per month due to its high mercury levels.
• Chicken: (Dark meat is higher in iron, though the difference is less pronounced compared to turkey).
• Crab, Pork, Shrimp, and Halibut offer less than 1mg per 3 oz serving but still contain the highly absorbable form of iron.

These provide iron in a form not absorbed as well as the above:

• Iron-fortified cereal and oatmeal
• Lentils and beans
• Spinach (fresh spinach has higher iron content than canned or frozen)
• Raisins

Foods that increase iron absorption:

• Meat protein
• Vitamin C-rich foods (highest to lowest: red bell pepper, orange juice, oranges, grapefruit juice, kiwi, green bell pepper, broccoli, strawberries, Brussels sprouts)

Foods that decrease iron absorption:

• Tannins (commonly found in tea)
• Calcium (from foods and supplements)
• Phytates (found in beans and whole grains)
• Soy protein