Roughly 70% of your iron can be found in the blood (via hemoglobin in red blood cells). It makes sense, then, that women of child bearing years are at risk for iron deficiency due to the fact that they (we) bleed every month. If you’re someone that experiences a ‘heavy flow’ situation, you are at even greater risk.
But what, precisely, are the dangers of iron deficiency? Why does it matter? How do you know if you might be low? And what can you do to ensure you have high enough levels?
AN OVERVIEW OF IRON IN THE FEMALE BODY
Iron is a key player in the transportation of oxygen from your lungs through the rest of your body. Additionally, iron aids in energy production. Sufficient iron, moreover, is integral to one’s fertility. Too little iron can lead to anovulation (a lack of ovulation) and poor egg health. As anyone knows that’s trying to get pregnant, ovulation is a must, not to mention a quality egg!
While ensuring you have enough iron during your preconception phase, it is important to know that your iron stores will be altered during pregnancy. Women need greater amounts of iron to make more hemoglobin due to an increase in blood volume (particularly during the 2nd and 3rd trimester). We naturally see hemoglobin levels lower in pregnant women as a result of the increased blood volume without adjusted intake of iron. This in itself is not a problem, as history has shown the female levels of hemoglobin to return to normal shortly after giving birth. Additionally, it’s important to note that iron supplementation can be associated with negative effects such as malabsorption and GI issues (gas, bloating and constipation). Bottom line – you don’t necessarily need to run out and get yourself on an iron supplement the second you get pregnant, unless you show physical signs of anemia (listed below).
However, if you are showing signs of iron deficiency – it’s nothing to mess around with. The effects can be serious and lasting, including, but not limited to, iron deficiency of the baby, iron deficiency of the mother’s milk, low milk supply, low birthweight, premature birth, and impaired developmental skills. Iron deficiency has also been linked to postpartum depression, frequent UTI’s, and fatigue and exhaustion (as if that wasn’t already a thing as a new mom!).
SYMPTOMS OF LOW IRON
Symptoms can include but are not limited to; fatigue, weakness, lack of concentration, pale skin, shortness of breath, dizziness, restless leg syndrome, hair loss, cold extremities, excessive muscle soreness, unusual cravings (for dirt or clay – yup it’s a real thing), and even pink/red urine!!! I should also note that if you’re a vegetarian, a gal with a heavy aunt flow or immediately post-partum you are at higher risk.
BOOSTING YOUR IRON NATURALLY
While an iron deficiency can be problematic, the reality is that getting enough iron in your diet isn’t hard to do. The easiest way to boost your iron is by consuming animal protein since it contains heme-iron which is the most readily absorbed in the body. However there is also plant iron (non-heme iron). Below are my top recommendations for boosting your iron!
- Liver
- Dark Animal Protein (the darker the meat the higher the iron)
- Sardines (bone in baby!)
- Molasses
- Spirulina (think green powder!)
- Spinach
- Baked Potatoes
- Raisins
- Dark Chocolate
- Cast Iron cooking (shown to increase iron in food content by over 15%)
- Vitamin C (when consumed together Vitamin C helps promote the absorption of Iron!)
Bottom line, maintaining proper iron levels leading up to, during and after your pregnancy is critical. Fortunately, doing so requires only modest effort. By paying attention to your body’s signals, consuming protein, and even indulging in once-thought-of guilty pleasures like dark chocolate, you can rest easy knowing your maternal instinct is off to a successful start.
