During pregnancy, your iron needs get a noticeable bump — you’ll need about 27 milligrams a day, which is quite a bit more than usual. That mighty mineral helps support your growing baby and keeps your energy from running on empty, so it’s important to get enough through iron-rich foods and your prenatal vitamin. If your levels are on the low side, your health care provider may also suggest an iron supplement to help fill in the gaps.

Here's what moms-to-be need to know about iron during pregnancy, including which foods are iron rich and how to know if supplementary iron is something you need.

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Key Takeaways
  • Iron needs rise significantly during pregnancy. Expecting moms need 27 milligrams of iron daily to support increased blood volume, deliver oxygen to the baby, aid fetal brain development, and help prevent anemia.
  • Diet is the first line of defense. Heme sources of iron — like meat, poultry, and fish — are most easily absorbed, while plant-based options can still be effective when paired with vitamin C.
  • Supplements may be necessary for some women. While prenatal vitamins often cover basic needs, those at higher risk of anemia (like vegetarians, moms carrying multiples, or those with severe morning sickness) may require additional iron under a provider’s guidance.

Why is iron important during pregnancy?

Your iron needs increase during pregnancy because your body is producing more blood, and 70% of your body's iron is used to make red blood cells. Iron supports both your baby's developing blood supply and your own. This increased blood volume helps deliver oxygen to your growing baby and plays a key role in fetal brain development.

Adequate iron levels also help prevent anemia, especially during the second half of your pregnancy.

"I was feeling awful last week with bouts of dizziness, headaches, and lightheadedness," says What to Expect Community mom kaitlyynnk. "After I received my results from bloodwork, I found out I'm at the borderline for mild anemia."

How much iron do pregnant women need?

Pregnant women need 27 milligrams of iron per day, compared to 18 milligrams for nonpregnant women ages 19 to 50.

Most prenatal vitamins contain enough iron to meet this increased need. However, iron-deficiency anemia is still common during pregnancy due to higher blood production demands. Luckily, it's often preventable by also filling your plate with plenty of iron-rich foods, and, if recommended by your practitioner, taking a daily iron supplement.

What are the best iron-rich foods for pregnant women?

The most easily absorbed sources of dietary iron (called heme iron) include lean meat, poultry, and fish. Non-animal (non-heme) sources are still beneficial, however, and you can enhance their absorption by consuming them alongside vitamin C-rich foods.

The best heme iron sources

If you're looking to pump up the iron in your diet (and you're not vegetarian or vegan), try adding these iron-filled foods to the menu:

  • Canned sardines: 2.4 mg per 3 ounces
  • Braised beef: 2 mg per 3 ounces
  • Chicken: 1 mg per 3 ounces
  • Eggs: 1 mg per 1 hard-boiled egg

The best non-heme iron-rich food sources

If you're vegan or vegetarian — or just trying to eat more plant-based foods — these options will get more iron on your plate:

  • Fortified breakfast cereals: 18 mg per serving
  • White beans: 8 mg per cup canned
  • Lentils: 3 mg per ½ cup boiled
  • Spinach: 3 mg per ½ cup boiled
  • Firm tofu: 3 mg per ½ cup
  • Dark chocolate: 2 mg per ounce
  • Tomatoes: 2 mg per ½ cup canned and stewed
  • Kidney beans: 2 mg per ½ cup canned
  • Cashews: 2 mg in 18 nuts

Pair them with vitamin C-rich foods like bell peppers, citrus, broccoli, kiwi, strawberries, and Brussels sprouts to make sure your body is absorbing all that non-heme iron.

Track your pregnancy journey, get more expert advice, and connect with other moms with similar interests and concerns in the free What to Expect app.

Should you take iron supplements during pregnancy?

For many women, an iron-containing prenatal vitamin in combination with iron-rich foods provides enough of the mineral. Still, iron-deficiency anemia is common, particularly after week 20 of pregnancy, and some moms-to-be may need a daily iron supplement in addition to their prenatal.

A blood test can check your iron levels and determine whether you need more than what your prenatal provides. Anyone can develop anemia, but you may be at higher risk if you:

If you fall into one of these groups and notice symptoms of anemia (such fatigue, dizziness, or shortness of breath), ask your practitioner if you might need an iron supplement.

"I found out I had low iron a couple weeks ago and started taking iron. It really has made a difference," says sleepysloth32. "I feel more energized and less out of breath."

Iron supplements come in various forms and doses. Because they can cause nausea or constipation, your practitioner may suggest slow-release option, or a gentler form, such as iron bisglycinate.

If you’re also taking calcium (either separately or in your prenatal), avoid taking it at the same time as iron, since calcium can interfere with absorption. Instead, space them at least two hours apart.

If you have a severe iron deficiency in your second trimester or third trimester or aren't able to take iron supplements, your practitioner may recommend intravenous (IV) iron treatment.

"I had to have weekly iron infusions in the third trimester," says Community mom KMR11801. "I honestly didn't mind them at all, and they genuinely did help me feel better because anemia symptoms are no joke."

The bottom line: For many women, a prenatal vitamin plus an iron-rich diet will meet increased iron needs during pregnancy. For others, an additional supplement may be necessary. Always check with your practitioner before adding new supplements to your routine.