Managing Iron Levels in Pregnancy
Supporting Iron Levels in Pregnancy
With a summer baby boom on the horizon, many individuals who are planning to get pregnant and expectant mothers, will be looking for ways to support their health and fertility and ensure the best start for themselves and their little ones. One crucial nutrient that often gets overlooked is iron which contributes to the reduction of tiredness and fatigue in women of all ages, including pregnancy and the postpartum period, and it can play a role in circulation, helping to support good blood flow1.
Why Iron Matters in PregnancyIron is important for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body.2 Iron is involved in cognitive function3, energy-yielding metabolism4, reduction of tiredness and fatigue5 and immune system6. This puts emphasis on dietary iron requirements as they change over the life stages, including during pregnancy.
This makes iron supplementation, alongside a balanced diet and healthy lifestyle, a significant consideration in order to support adequate iron levels.
Postpartum nutrition support
While many new mothers rightly focus on regaining their strength after birth, iron is often an afterthought. However, blood loss during delivery makes a good intake of iron, as with any nutrient, important throughout the postpartum period.
Supporting iron levels after birth can help with energy7 and overall recovery8 which is important when you’re adjusting to life with a newborn. Iron levels are supported holistically by ensuring iron rich foods are consumed alongside vitamin C rich foods and ensuring healthy lifestyle habits like sleep and movement.
Tips for supporting iron levels
Include iron-rich foods in your diet such as lean meats, fish, eggs, spinach, lentils, quinoa, nuts and seeds.
However, it’s important to understand that iron comes in two forms – heme and non heme. Heme sources are animal-based foods such as meat and fish, whereas non heme are typically plant based plus some animal foods such as eggs. Heme iron is more easily absorbed where non-heme is less easily absorbed.
Top Tips:
1) Pair Iron with vitamin C to support absorption- think citrus fruits, broccoli, peppers ad tomatoes, alongside iron-rich meals. This is particularly important for those following a plant-based diet.
2) Avoid tea and coffee with meals, as these can affect iron absorption.
A liquid iron supplement like BlueIron can support your iron levels alongside a balanced diet and healthy lifestyle. BlueIron’s formula is gentle on the stomach and contains Nordic blueberries, giving it a pleasant taste. BlueIron is suitable for people in all life stages including during the fertile window, during pregnancy and in postpartum recovery, as it includes other nutrients such as folate, zinc and Vitamin B12. These nutrients can support DNA production9, energy10 and immune health11.
BlueIron isn’t just for women. Men can also benefit from iron supplementation alongside a balanced diet, helping to maintain energy levels12, circulation13 and overall reproductive health14.
Written By Cara Shaw, nutritionist for BlueIron, a unique liquid iron supplement.
*Food supplements should not be used as a substitute for a varied diet and a healthy lifestyle.
1 Iron contributes to normal oxygen transport in the body.
2 Iron contributes to the normal formation of red blood cells and haemoglobin.
3 Iron contributes to normal cognitive function.
4 Iron contributes to normal energy-yielding metabolism.
5 Iron contributes to the reduction of tiredness and fatigue.
6 Iron contributes to the normal function of the immune system.
7 Iron contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
8 Iron contributes to the reduction of tiredness and fatigue.
9 Zinc contributes to normal DNA synthesis.
10 Vitamin B12 contributes to normal energy-yielding metabolism.
11 Vitamin B12 and folate contribute to the normal function of the immune system.
12 Iron contributes to normal energy-yielding metabolism.
13 Iron contributes to the normal formation of red blood cells and haemoglobin and to normal oxygen transport in the body.
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Posted by Emily Garfield
3rd June 2025
