How Much Iron Do You Need During Pregnancy?

Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen to your tissues and your baby. During pregnancy, your blood volume increases by up to 50%, so your iron needs jump significantly.

Recommended intake

The RDA for iron during pregnancy is 27 mg per day. Some people need more, especially if they were iron-deficient before pregnancy.

Best food sources

• **Heme iron** (best absorbed): beef, lamb, chicken, turkey, sardines
• Non-heme iron: lentils, beans, tofu, spinach, fortified cereals, pumpkin seeds

Boost absorption

• Pair plant-based iron with vitamin C (citrus, bell peppers, strawberries)
• Avoid drinking tea or coffee with iron-rich meals
• Calcium supplements can reduce iron absorption; separate them by a few hours

Signs of low iron

Fatigue, pale skin, shortness of breath, and dizziness can all signal low iron. Your provider will check your levels and may recommend an iron supplement if needed.