TL;DR: Low iron during pregnancy is more common than you might think—and it’s not something to ignore. If you’re feeling extra exhausted, dizzy, or just off, it might be more than just “normal pregnancy stuff.” Iron helps carry oxygen through your blood, and during pregnancy, your body needs a lot more of it. Without enough, both you and your baby could face complications. The good news? You can support healthy iron levels with the right foods, smart supplement timing, and support from your healthcare provider.†
What Are the Symptoms of Low Iron in Pregnancy?
Low iron levels can sneak up on you, especially since some of the symptoms overlap with normal pregnancy changes.
Common signs of low iron in pregnancy include:
- Extreme fatigue or weakness: Feeling constantly drained, even after a good night’s sleep.
- Dizziness or lightheadedness: Feeling faint when standing or moving too fast.
- Shortness of breath: Climbing stairs or walking leaves you winded.
- Pale or yellowish skin: Skin that looks less vibrant or washed out.
- Headaches: Especially persistent ones.
- Pica: Craving non-food items like ice, chalk, or dirt. Yep, the craving is real!
If you’re noticing any of these, talk to your healthcare provider. A simple blood test can reveal low iron levels or anemia.
Why Does Low Iron Happen During Pregnancy?
Pregnancy increases your body’s need for iron because your blood volume expands, and your baby is growing fast.
Iron helps make hemoglobin, the protein in red blood cells that carries oxygen. By the third trimester, your baby starts storing iron to last the first six months of life. That’s when your levels can suddenly drop. Your baby’s taking as much as they can get!
Certain factors also make you more likely to experience low iron in pregnancy:
- Carrying twins or multiples1
- Closely spaced pregnancies
- Vegetarian or vegan lifestyle2
- Digestive issues, like those that affect nutrient absorption
- Heavy periods before pregnancy3
- Taking proton pump inhibitors (PPIs) to reduce stomach acid — it’s actually needed for iron absorption!4
Understanding what causes low iron in pregnancy helps you take charge and stay one step ahead.
What Are the Risks of Low Iron for You and Your Baby?
Low iron in pregnancy isn't just about being tired—it can affect both you and your baby in deeper ways.
For Baby:5
- Fetal growth restriction
- Preterm birth
- Low birth weight6
- Developmental delays—especially in brain development7
For Mom:
- Anemia means low oxygen in the blood. It can cause debilitating fatigue, heart palpitations, poor focus, trouble breathing, and restless leg syndrome.8
- Postpartum mood imbalances9
- Postpartum hemorrhage with a higher chance of needing a blood transfusion8
These low iron in pregnancy risks are real, but you can manage the risk with the right care.
How Can You Support Your Iron Levels During Pregnancy?
Here’s what you can do to support healthy iron levels during pregnancy:
1. Eat More Iron-Containing Foods
- Heme iron—found in red meat, poultry, and fish—is the easiest for your body to absorb.
- Non-heme iron—from beans, lentils, dark leafy greens, and seeds—needs a little help from vitamin C to be absorbed.
2. Be Smart with Food Pairings
- Avoid eating foods with too much calcium (like dairy, tofu, and seeds) with your iron-containing meals—calcium competes with iron.
- Pair iron with vitamin C—think spinach with strawberries or lentils with tomatoes. These can be delicious options!
3. Take a High-Quality Prenatal. Start with a solid prenatal vitamin—it’s your daily nutrient safety net. But here’s the catch: not all prenatals include iron. That’s not necessarily a bad thing, though. It actually gives your healthcare provider the flexibility to tailor your iron dose based on your needs. On top of that, make sure your prenatal includes folate, vitamin A, and vitamin B12. A deficiency in any of these can also contribute to low iron levels. So, quality really matters here.†
4. Time Your Supplements. Take iron in the morning, when your body absorbs it best. And if your stomach can handle it, take it on an empty stomach with a glass of orange juice.†
What If You’re Already Taking Iron and Not Seeing Results?
Yep, it happens—a lot. But here’s how to make your iron supplement actually work:†
- Timing matters: Morning is best.
- Choose a well-absorbed form like ferric glycinate—gentler on your tummy and easier for your body to use.
- When you take iron, avoid certain foods like dairy, tofu, seeds, or dark leafy greens (surprise—these contain calcium) at the same time.
- Take with vitamin C—eat something that contains vitamin C or take a separate C supplement to support absorption.
- Make sure you’re taking the right amount for your body’s needs—your provider can help with that.
- For severe deficiency, take it on an empty stomach with orange juice.
Iron-Supporting Meal Plan for Pregnancy
Here’s an example of what a day could look like if you’re eating to support healthy iron levels:
Breakfast
Scrambled eggs with spinach and tomatoes, whole-grain toast, and orange juice. Take your iron tablet here.
Morning Snack
Pumpkin seeds, dried apricots, and sliced strawberries.
Lunch
Leafy green salad with grilled chicken or lean red meat, rice and beans, fruit for dessert.
Afternoon Snack
Hummus with raw carrots and cucumbers.
Dinner
Grilled salmon, roasted sweet potatoes, steamed broccoli, and fruit for dessert.
Evening Snack (optional)
Greek yogurt — but wait at least 2 hours after iron-rich meals.
Iron Support Supplements by Seeking Health
Struggling with low iron during pregnancy? You’re not alone—and you don’t have to power through it. Seeking Health’s iron support supplements are here to help support your energy, focus, and growing baby with gentle, effective ingredients you can actually feel good about.†
Optimal Iron is an ideal choice for individuals with stubborn low iron levels. It contains 29 mg of elemental iron per capsule serving as Ferrochel® Ferrous Bisglycinate Chelate. This form of iron is gentle on the stomach and well-tolerated by those sensitive to iron supplementation.†
Iron Chewable is a well-tolerated and delicious chewable iron with added vitamin C to support iron absorption. It provides 10 mg (56% Daily Value) per chewable tablet. This lower dose allows for easy dose customization. The ferric glycinate form of iron is gentle on the stomach, taste-free, and well-tolerated by those sensitive to iron dietary supplements.†
A solid prenatal is the foundation of supporting pregnancy health for you and your baby. Our prenatals are made with only the best of ingredients and are scientifically formulated so you can feel your best from pre-conception through breastfeeding! Bonus—they don’t contain iron, so you can customize your dose to suit your needs throughout your pregnancy!†
Optimal Prenatal resulted from years of research into epigenetics, fertility, and pregnancy, including the MTHFR gene variation. It is designed for women who need more intense nutritional support and want to support a healthy pregnancy. This includes those experiencing nutritional deficiencies, pregnancy complications, or difficulty conceiving.†
Prenatal Essentials is designed for women seeking an affordable prenatal multivitamin without compromising quality. It contains the essential vitamins, minerals, and nutrients you need to support a healthy pregnancy—no more, no less.†
The Bottom Line
Low iron in pregnancy can cause symptoms like fatigue, dizziness, and shortness of breath that aren’t just a normal part of pregnancy — they’re red flags that your body needs more support.
If you’ve been wondering about what causes low iron in pregnancy, or you’ve experienced the signs but weren’t sure what to do, now you’ve got a plan.
You don’t have to feel this worn out. You deserve to feel strong and supported while growing your little human. With smart food choices, the right supplements, and help from your healthcare team, you can get your iron levels where they need to be, for you and your baby.†
References:
- https://pubmed.ncbi.nlm.nih.gov/27581469/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6470702/
- https://pubmed.ncbi.nlm.nih.gov/36706856/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5891535/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7492370/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9327330/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6019982/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4375689/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9991634
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.