Iron deficiency in pregnancy and postpartum

Iron deficiency anaemia (IDA) affects approximately 1 in 5 pregnant women in Australia. Physiological demand for iron is three times greater in pregnancy. This demand steadily increases from the second trimester and reaches its peak in the third trimester. Iron deficiency may cause symptoms such as: fatigue, headache, dizziness, pale skin, weakness, difficulty concentrating. Additionally, IDA has been associated with increased risk of infection, fetal growth restriction, preterm delivery, increased risk of birth complications, and increased risk of postnatal depression.

Current practice in Australia recommends screening a full blood exam and iron studies at the first antenatal visit and 28 weeks, with further investigations on an individual basis.

So...how can you best support your body in pregnancy, to prevent or treat iron deficiency anaemia?

First of all, discuss your symptoms and appropriate treatment options with your care provider. Treatment options may include dietary changes, oral supplementation, iron infusion, or a combination of these!

Australian recommendations for dietary intake of iron for women in pregnancy averages out to 27 mg/day. For a point of reference a 250g steak offers about 6mg iron. So think about including a source of iron into every meal.

Animal based iron sources are more readily utilised by the body, they include:

-Chicken liver

-Beef

-Kangaroo

-Lamb

-Salmon

-Tinned tuna (2-3 serves/week max)

-Pork

Plant based iron sources include:

-Kidney beans

-Green lentils

-Tofu

-Chickpeas

-Wholemeal pasta

-Cashew nuts

-Spinach

-Rolled oats

-Dried apricots

-Broccoli

Some tips:

-Iron absorption is increased when a source of vitamin C is ingested at the same time. So include some citrus fruit, kiwi, berries, OJ, or a squeeze of lemon to your meal.

-Iron absorption is decreased when ingested alongside calcium, caffeine or tannins (tea). So seperate your supplement from your morning cuppa by at least 2 hours (possibly take it at night as a solution)

-Iron can cause digestive upset/constipation so discuss possible solutions with your care provider, 2nd daily supplements may still be effective for you and gentler on your stomach

Think about easy swaps you can make to your diet that all add up. Wholemeal bread and pasta instead of white bread. Iron fortified cereals mixed in with your granola. A piece of fruit high in vit C with lunch or dinner. Salmon instead of white fish.

For more personalised advice a dietician is a great idea too!