Pregnancy transforms your body—and with it, your nutrition needs. One of the most essential nutrients during this time is iron. It supports the increase in blood volume, carries oxygen to your baby, and helps prevent complications like low birth weight, preterm labor, and postpartum fatigue.

But despite its importance, iron deficiency remains one of the most common nutritional challenges in pregnancy. Nearly 40% of pregnant individuals worldwide are iron deficient, with about 5% developing iron deficiency anemia (Siu et al., 2021). Even with a good prenatal vitamin and a healthy diet, many women still don’t get enough.

Why? Because iron isn’t always well absorbed. Most iron in food—especially from plant sources—is poorly absorbed by the body. Even with prenatal supplements, many pregnant people struggle to maintain optimal levels. When levels drop too low, iron deficiency (anemia) can set in—and managing it can be a burden.

Once diagnosed with anemia, your provider may recommend high-dose iron supplements or intravenous iron infusions, which often involve sitting in a clinic for one to three hours every other day. These infusions can be physically taxing and incredibly time-consuming at a point in your life when energy and time are in short supply.

That’s why supporting your iron needs proactively through food is so important—and why Chiyo’s Prenatal Nurture Program was designed to help prevent iron deficiency before it starts.

 

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Why Iron Is Hard to Maintain During Pregnancy

During pregnancy, your blood volume increases by nearly 50 percent. That means your body needs to make a lot more hemoglobin—and hemoglobin depends on iron. The recommended daily intake rises to 27 milligrams per day, nearly double what you needed before pregnancy.

But not all iron is equal. Heme iron, found in animal products, is more easily absorbed. Non-heme iron, found in plant foods like greens and legumes, is harder for the body to use. What you eat with iron—like vitamin C or calcium—can also affect how much your body absorbs.

A 2022 study. found that many pregnant women consuming iron-rich foods still had low hemoglobin levels (Gusriani, 2022). That’s why food-based strategies must be intentional, and often supported by clinical tools like supplements or infusions.

 

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Tip 1: Pair Iron with Vitamin C

Vitamin C enhances the absorption of non-heme iron. It helps convert iron into a more absorbable form, especially important for plant-based sources.

A 2022 study found that dietary interventions using iron and vitamin C—whether combined or separate—significantly improved iron status in young women (Skolmowska, et al, 2022). This effect is well-documented and especially relevant in pregnancy.

How to apply this: squeeze lemon over greens, add tomatoes to lentil soup, pair citrus fruits with whole grains, or toss bell peppers into a tofu stir-fry. These small steps can significantly improve iron absorption over time.

 

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Tip 2: Start with an Iron-Focused Breakfast

Breakfast offers a key opportunity to front-load your iron intake. Fortified cereals, when paired with vitamin C-rich fruits or juices, deliver a meaningful boost.

Other iron-forward options include oatmeal with blackstrap molasses, dried fruit, or pumpkin seeds. Savory breakfasts like eggs and sautéed spinach also work well.

According to one study found fortified grains and cereals were among the most important contributors to daily iron intake when other meals didn’t deliver enough (Parrott et al., 2008).

 

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Tip 3: Include Heme Iron from Animal Sources

Heme iron from meat, poultry, and fish is much easier for the body to absorb than plant-based iron. While only 5–15% of non-heme iron gets absorbed, up to 25% of heme iron is bioavailable (absorbable).

A study published in the Journal of the American Dietetic Association found that individuals who included red meat in their diets had better iron status than those who didn’t—even when total iron intake was similar (Wells et al., 2003). It’s not just about how much iron you eat, but how well your body can use it.

Good sources include lean cuts of beef, lamb, turkey, and sardines. Just 3 ounces of lean beef can provide up to 3 milligrams of iron. Combining heme and non-heme iron at meals can further enhance total absorption.

 

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Tip 4: Use Plant-Based Iron, and Eat It Often

Plant-based iron can still meet your needs—but you’ll need more of it, and you’ll need to be strategic. Legumes, tofu, quinoa, spinach, and pumpkin seeds are excellent sources. Just remember that non-heme iron requires consistent intake and thoughtful pairings.

If you’re vegetarian or vegan, experts recommend increasing your iron intake by nearly 1.8 times to offset the lower absorption rates.

A 2017. highlighted additional benefits of plant-based iron sources like seaweed and legumes, which also support gut health and inflammation through their fiber and antioxidant content (Sanz Pintos et al, 2017).

 

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Tip 5: Cook with Cast Iron and Use Traditional Techniques

Switching to cast iron cookware is a simple way to increase the iron content of your meals—especially when preparing acidic or moist foods like tomato sauce or bean stew.

A 2021 review found that cooking in iron pots increased the iron content of food and was associated with improved hemoglobin levels in certain populations (Sharma et al 2021). The review also suggested that acidic foods may draw more iron from the cookware than neutral ones.

You can also incorporate traditional iron-rich ingredients like molasses, dried fruits, and seaweed. These nutrient-dense foods have been used for generations to support mineral intake—and they still work today.

 

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How Chiyo Supports Iron Health—Effortlessly

At Chiyo, we understand how overwhelming it can be to track iron intake while managing nausea, food aversions, work, and the everyday realities of pregnancy. That’s why our Prenatal Nurture Program is built to make meeting your iron needs easy and stress-free.

Each week’s menu is designed by registered dietitians and doctors of Traditional Chinese Medicine. Our meals feature iron-rich ingredients—like lentils, greens, tofu, and lean meats—alongside vitamin C pairings to support absorption.

By nourishing your body consistently, Chiyo helps reduce the risk of anemia—and the need for burdensome treatments like infusions later on.

 

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Final Takeaway

Iron plays a foundational role in pregnancy, from oxygen delivery to fetal brain development. maintaining adequate levels takes more than a supplement. It takes strategy, consistency, and support.

Focus on pairing iron with vitamin C. Include heme iron when possible. Embrace plant-based iron generously. Use smart cooking techniques. And let Chiyo help lighten the load with expertly designed, nutrient-dense meals that support your iron needs at every stage.

 

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