Most pregnant women are encouraged to routinely take an iron supplement, especially in the second and third trimesters. Anemic mothers have an increased risk of preterm delivery, and there are also some concerns about the impact of maternal anemia on a developing baby’s neurological development. However, too much iron can also be problematic, both in terms of discomfort in the short term, and in possible increased risk for coronary heart disease in the mother. Some studies also show poorer fetal health outcomes when mothers consumed excessive iron (most of us are on the other end of the spectrum). Iron is more easily absorbed if taken in more than one dose throughout the day, and if consumed with a food high in vitamin C. If your diet contains high levels of iron, discuss with your doctor or midwife whether/how much you should be supplementing iron. Current recommendations are 27 mg/day, though vegetarian sources of iron are not as easily absorbed as meat and poultry options. Vegetarians may need to increase iron intake to 33 mg/day.
How does this add up?
Molasses Cookie (made with blackstrap molasses)= 2.7 mg iron
1/2 cup cooked spinach= 2 mg iron
½ cup lentils- 3.3 mg iron
3 oz dark turkey meat or 3 oz Sirloin= 2 mg iron
½ cup Total cereal= 18 mg iron
Total= 28 mg iron
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