Preconception Health Iron Matters: A Guide to Iron-Deficiency Anemia
Healthy iron levels help you feel your best and support your health at every stage of life. Iron gives your body the energy and strength it needs, whether you may become pregnant in the future or want to take care of your overall well-being.
Why it Matters
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What is iron-deficiency anemia? It happens when your blood doesn’t have enough iron.
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Healing Power: Iron helps make red blood cells that carry oxygen throughout the body.
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Energy and Recovery: Having enough iron helps give you energy and supports your body through monthly cycles, pregnancy and recovery from giving birth.
Signs of Anemia
- Feeling tired or weak
- Looking pale
- Poor appetite
- Headaches
- It is possible that you may not show any symptoms
You Are More Likely to Have Anemia If:
- You have heavy or long menstrual periods.
- If you had anemia during a pregnancy.
- You lost a lot of blood during or after childbirth.
How to Boost Your Iron
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Eat iron-rich foods: Choose foods that help restore your blood supply.
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Supplements: Your provider may recommend iron pills (supplements).
Tip for Supplements
Increase water consumption and fiber-rich foods such as fruits and vegetables to avoid constipation.
Iron-rich Foods
Animal Sources of Iron (heme-iron)*
|
Category |
Examples |
| Meat |
Beef, pork, chicken, turkey, eggs |
| Fish and Seafood |
Sardines, canned tuna, clams |
* The body iron more easily from animal sources
Plant Sources of Iron (non-heme iron)†
|
Category |
Examples |
| Beans and Legumes |
Pinto beans, kidney beans, black beans, lentils, tofu |
| Leafy Greens |
Spinach, chard, collards, kale
|
| Fruits |
Prune juice, dried fruit (apricots, raisins, prunes, figs and dates) |
Grains
|
Fortified cereals with added iron, enriched tortillas, rice, pasta and bread |
† Plant sources of iron are better absorbed with vitamin C-rich foods or combined with animal sources of iron
Ways to Help Your Body Absorb More Iron
- Plant sources of iron (non-heme) are better absorbed withVitamin C-rich foods, such as citrus, tomatoes, broccoli andbell pepper. For example, cook beans with tomatoes, like in chili.
- Cook in a cast iron skillet.
- Drink water with meals instead of milk, soda, coffee, tea(these may block iron absorption).
Talk to Your Health Care Provider
- Ask about how to best treat your anemia now and before pregnancy.
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