Month 4: Up your iron

Feeling tired, listless, dizzy and short of breath are common symptoms of pregnancy, but together they suggest that you might be iron-deficient.

Before you conceived, you needed abo ut15 milligrams (mg) of iron per day. Now you need nearly twice as much, as the volume of blood in your body increases by nearly one half during pregnancy.

Your body uses iron to make haemoglobin, a protein in the red blood cells that carries oxygen to the rest of your body. If you don’t have enough iron to fuel haemoglobin production for you and your baby, you’re likely to develop iron-deficient anaemia. You can feel very fatigued and become more susceptible to infections. The risk of preterm delivery and low birth weight may also be higher.

A DIET RICH IN IRON

As with most vitamins and minerals, food is the best source. Iron-rich foods include:

■ Lean red meat

■ Poultry

■ Fish

■ Potatoes

■ Broccoli

■ Raisins

■ Beans

■ Oats

■ Leafy green vegetables

■ Whole-grain breads

■ Iron-fortified cereals

The iron from meat is the most easily absorbed by the body. To enhance absorption from plant sources, pair them with food or drink that is high in vitamin C, for example orange juice, tomato juice or strawberries.

But even if you eat a diet loaded with these foods, you might still have a hard time getting enough iron. Prenatal vitamins should provide the extra insurance you need.

WHO IS AT RISK OF ANAEMIA?

■ Women with severe morning sickness

■ Women who have two or more pregnancies close together

■ Women who are carrying more than one baby

■ Women with heavy periods pre-pregnancy

The routine blood tests conducted throughout pregnancy will verify whether your haemoglobin levels are normal. Symptoms of severe anaemia are:

■ Fatigue

■ Pallor (being pale)

■ Light-headedness

■ Chest pain

■ Shortness of breath

■ Palpitations

■ Rapid pulse

■ Decreased appetite and/or problems swallowing

MORE TIPS

Always consult your caregiver before just self-diagnosing and taking any iron supplement. Large doses of iron may cause nausea and vomiting, particularly in the first trimester. In this case, you may have to wait to take the supplements until the second trimester or when the nausea subsides. Follow your doctor’s advice to a T.

Iron supplements can cause constipation, so add more fibre to your diet. Also take iron pills with something rich in vitamin C, such as orange juice, to get the maximum benefit.

Avoid washing them down with milk – calcium decreases the iron your body can actually use. Don’t drink coffee or tea, as these also decrease iron absorption. Lastly, don’t worry too much about it. Your condition is unlikely to affect your baby if you manage it properly. Your body will make sure that baby gets adequate iron before you do, so you’ll be short of iron long before he is. Generally, your baby will be drawing most dramatically on your iron reserves by about week 20. ●