5 Ways I Naturally Boosted my Iron Levels During Pregnancy
I am currently pregnant with my third baby. Every time I am pregnant I get low iron levels, but each time I have managed to boost them safely without even one iron pill.
Why not just take an iron supplement you might ask? Well....constipation, nausea, vomiting, and diarrhoea are all side effects of an iron pill.... Those can also be common symptoms of pregnancy too, you get the picture?
Before reading these tips it is important to know that there are two types of iron: nonheme and heme. The term "heme" is derived from Greek and translates to blood.
Heme iron is only found in red meat, sea food, and poultry.
Nonheme iron is found in plant sources like beans, lentils, spinach, etc... Nonheme iron is also added to iron-fortified foods (like breakfast cereal).
Your body absorbs the most iron from heme sources.
Disclaimer: I am not a medical professional, I am just sharing my experience and knowledge. Please do your own research and consult your doctor before making choices for your health.
With that in mind, let me walk you through what has worked for me!
The 5 Ways I Naturally Boosted my Iron Levels During Pregnancy.
#1 - Supplement with Iron Rich Water
Did you know the usual iron tablets that are prescribed by the NHS can cause constipation, nausea, vomiting, and diarrhoea? Not only that, but your body absorbs gentle sources of iron better. But don't worry, there are other supplements that can help to boost your iron levels without the nasty side affects.
Spatone is a great option, it is iron rich water sourced locally here in the U.K. Floradix is also another option, as well as the Better You Iron. These are all gentle sources that can be taken with the peace of mind knowing you shouldn't be getting any unwanted side affects, plus your body can absorb them better.
I personally haven't taken grass fed beef liver capsules when pregnant, but these are the most effective way to get iron (as they are a heme source). If my previous methods to boost iron levels stop working, or if I ever get majorly low on iron, I will be keeping these in my back pocket to look into safety during pregnancy.
#2 - Eat Iron Rich Foods
Your body absorbs 25-30% of heme iron sources, while unfortunately only absorbing 1-10 % of nonheme sources. (study linked here)
So, getting plenty of heme sources of iron in your diet is the best way to ensure that your body is absorbing enough of the iron you are eating. Heme sources of iron are: red meat, sea food, and poultry.
Nonheme sources of iron are all plant sources, such as; cooked beans, dark chocolate, tofu, kidney beans, soy beans, lima beans, dried apricots, pumpkin seeds, spinach, and lentils etc..
#3 - Be aware of Foods that Inhibit Iron Absorption
It's not really about how much iron you eat, but how much iron your body absorbs.
Foods high in Polyphenols (spinach, berries, legumes, cereals, broccoli, chocolate, fruits, and nuts) can inhibit iron absorption.
Caffiene can also limit iron absorption greatly. It's best not to drink coffee or tea 1 hour before or 2 hours after consuming iron for the best absorption.
Foods high in Phytates can also inhibit the body's ability to absorb iron. Phytates are in most seeds, grains, legumes, and nuts.
All in all, heme sources of iron are the safest way to go for maximum iron absorption! (Though, a lot of people don't want to hear this!)
Consuming vitamin C when eating nonheme sources does increase the absorption. So, when consuming nonheme iron, it's so important to make sure you are pairing it with vitamin C to absorb what you can. Also studies show that eating heme iron with nonheme can increase the nonheme absorption.
#4 - Cook with Cast Iron
You heard that right: cooking with cast iron pans can actually help to boost your iron levels! Every time you cook with a cast iron pan it releases some of its iron into your food, thus raising the iron content of your meals. (study linked here!) Just one of the many reasons why I use cast iron every day!
If you aren't interested in cooking with a cast iron pan, there is always the option of purchasing a little cast iron fish, like this, to put into your meals when cooking. The fish, while being cute, will also shed some of it's iron into your food.
#5 - Drink Herbal Teas
I drink nettle tea when pregnant when trying to up my iron levels. Usually I buy the tea bags (because it is easier if you don't always have nettles growing in your backyard!). Nettles are said to contain iron, and they also contain vitamin C, which helps iron to absorb.
Another traditional tea said to cure anaemia is dandelion tea. I try to drink it when pregnant anyways as it's great for preventing/treating for all sorts of health issues.
Lemon balm tea is high in vitamin C, which could be another great one to maximise iron absorption.
Putting Those 5 Tips Into Practice Really Worked for Me!
Practicing those 5 ways all together successfully (and naturally) boosted my iron levels for two pregnancies, and I am doing this all again currently for pregnancy #3. (Except this time I am making sure to eat even more varied heme sources of iron after researching the importance of them!)
I hope you have found this useful if you are currently looking for some solidarity or just want to ditch the nasty iron pills!
Please share in the comments what you do to increase your iron levels, and we can help each other to gain more knowledge!
