Iron is essential during pregnancy. As your blood volume expands to support your growing baby, your body needs extra iron to make more hemoglobin. The National Institutes of Health recommends pregnant people get about 27 mg of iron each day. Not getting enough can lead to iron‑deficiency anemia, leaving you tired and increasing the risk of preterm birth and low birth weight.
Most prenatal vitamins include about 30 mg of elemental iron, which is enough for many people. However, you might need extra if you’re carrying multiples, have anemia or start prenatal vitamins late in pregnancy. Iron supplements come in several forms, such as ferrous sulfate, ferrous gluconate and ferrous fumarate. These terms describe the iron salts; what matters is the amount of elemental iron they provide and how well you tolerate them. Tablets, capsules and chewable iron pills all work similarly, so choose the form that’s easiest to swallow and least likely to upset your stomach.
To improve absorption, take iron on an empty stomach with water or a source of vitamin C (like orange juice). Avoid taking iron at the same time as calcium‑rich foods, antacids or prenatal vitamins with calcium – space them at least one to two hours apart. Iron supplements can cause constipation, nausea or dark stools. Stay hydrated, eat fiber‑rich foods and engage in regular light exercise. Don’t exceed the recommended dose and keep supplements out of reach of children, since iron poisoning can be dangerous.
Your body uses about half of the extra iron to support your baby and placenta, and the rest increases your own blood supply. Continue taking iron after birth to replenish your stores, especially if you plan to breastfeed. In addition to supplements, eat iron‑rich foods like lean meat, poultry, fish, beans, lentils, tofu, nuts, seeds, dark leafy greens and iron‑fortified cereals. Pair plant‑based sources with fruits or vegetables high in vitamin C to increase absorption.
Choosing the right iron supplement during pregnancy helps ensure you and your baby stay healthy. Always speak with your healthcare provider about blood tests and dosage, and use the SafeMom Ingredient Checker to verify that your prenatal vitamins and iron tablets contain safe ingredients without unwanted additives.
