Preventing Anemia in Pregnancy
Anemia means your blood does not have enough healthy red blood cells to carry oxygen throughout your body. During pregnancy, anemia is more common because your body needs extra blood to support your baby’s growth. The most common cause of anemia in pregnancy is low iron.
Why Is Iron Important in Pregnancy?
Your body makes extra blood during pregnancy, and iron helps build that blood for you and your baby. Having enough iron helps your baby grow well and lowers your risk of complications like preterm birth or heavy bleeding at delivery.
How Do I Know if I Have Anemia?
You will have blood tests during your pregnancy to check for anemia. Your care team will review the results with you and discuss next steps if your iron levels are low.
Why Does Anemia Happen?
Anemia can happen for several reasons, including:
- Your body needs more iron, like during pregnancy and breastfeeding
- You aren’t getting enough iron in your diet
- Your body doesn’t absorb iron well from food or supplements
What Might I Notice?
Symptoms of anemia can include:
- Feeling weak or tired (fatigue)
- Dizziness or headaches
- Shortness of breath
- Fast heartbeat
- Feeling cold
- Pale skin, brittle hair, or nails
What Can I Eat to Prevent or Improve Anemia?
Eating these foods can help your body make enough iron during pregnancy:
- Chicken, beef, salmon, oysters, clams, turkey, steak, sardines, mussels, canned tuna
- Dark leafy greens, iron-fortified cereals, nuts, seeds, beans, lentils, eggs, dried fruit
- Vitamin C to help your body absorb iron
Tips to Boost Iron
- Include meat, poultry, or fish with a vitamin C–rich food at each meal.
- Choose iron-fortified cereals with at least 25 percent of the daily value for iron.
- Cook with cast-iron pots and pans to increase iron content.
- Avoid drinking tea or coffee with meals.
- Try orange juice or water with lemon at meals and avoid milk or dairy.
- Don’t take calcium supplements with meals.
- Take a prenatal vitamin daily.
Foods High in Vitamin C
- Broccoli
- Brussels sprouts
- Cantaloupe
- Cranberry juice (fortified with vitamin C)
- Grapefruit
- Grapefruit juice
- Orange juice
- Oranges
- Strawberries
- Tangerines
- Tomato products
- Turnip greens
- Vegetable juice
Good Sources of Iron
| Breads and Cereals | Serving Size | Mg of Iron Per Serving |
|---|---|---|
| Cream of Wheat | Six (6) ounces | 8.1 |
| Raisin Bran | 3/4 cup | 13.4 |
| 40% bran flakes | 1/2 cup | 6.7 |
| Whole wheat bread | One (1) slice | 0.8 |
| White bread, enriched | One (1) slice | 0.5 |
| Rice, enriched | 1/2 cup | 0.5 |
| Pasta, enriched | 1/2 cup | 0.6 |
| Meat, Fish, Poultry | Serving Size | Mg of Iron Per Serving |
|---|---|---|
| Beef or veal | Three (3) ounces | 2.8 |
| Calf liver | Three (3) ounces | 12.1 |
| Chicken liver | Three (3) ounces | 7.6 |
| Pork (fresh and cured) | Three (3) ounces | 1.0 |
| Chicken or turkey | Three (3) ounces | 4.3 |
| Oysters (raw) | Three (3) ounces | 4.3 |
| Tuna | 1/2 cup | 1.8 |
| Vegetables, Fruit, Beans | Serving Size | Mg of Iron Per Serving |
|---|---|---|
| Dried apricots | Two pieces | 0.7 |
| Kale | 1/2 cup | 0.6 |
| Kidney beans | 1/2 cup | 2.5 |
| Pinto beans | 1/2 cup | 2.7 |
| Prunes | Four pieces | 0.8 |
| Prune juice | 1/2 cup | 1.5 |
| Raisins | Two (2) tbsps. | 0.6 |
| Spinach | 1/2 cup | 0.9 |
| Turnip greens | 1/2 cup | 0.6 |
| Other | Serving Size | Mg of Iron Per Serving |
|---|---|---|
| Molasses | One (1) tbsps. | 1.2 |
During pregnancy, you should eat 27 mg of iron every day.
What if I Need Medicine for Anemia?
If you can't get all the iron you need from food, your care team might recommend medicine for anemia. Your options include:
- Iron Supplements: Iron pills or liquid are safe to take during pregnancy. Your care team will tell you how often to take them, either every day or every other day. Some people may notice side effects such as stomach upset or constipation. Talk with your care team if this happens, and check out our tips on managing constipation.
- Intravenous (IV) Iron: If your anemia is severe or iron supplements do not work, your provider may recommend IV iron. This treatment is given through a vein in a clinic and can improve your iron levels more quickly.
More Resources for a Healthy Pregnancy
Find additional tips and information on nutrition and wellness during pregnancy.
Nutrition & Exercise
