Iron is a mineral found primarily in red blood cells and the myoglobin of muscle cells. Inadequate iron results in anemia, low energy and fatigue. Your iron requirements increase during pregnancy and prenatal iron supplements are generally advised, but the recommended supplement iron intake level is 27mg, not 50mg. Taking the higher level unless recommended by your physician may be harmful to both you and your baby.
Importance of Iron
Iron is essential in the transport of oxygen and carbon dioxide and has other important functions as well. About two-thirds of the iron in the body is in the hemoglobin of red blood cells that carries oxygen from the lungs to tissues throughout the body and takes away the carbon dioxide waste. Some of the rest is found in myoglobin, a molecule that carries oxygen to the muscle tissue. Iron also functions in various metabolic pathways as a component of enzymes and other proteins.
Given your blood volume nearly doubles over the course of a pregnancy, it is understandable why your body's need for iron increases.
Dietary Sources of Iron
Many foods are rich in iron including pork, chicken, fish, beef and beans. How well iron is utilized from food is known as iron absorption. People vary in their ability to absorb iron, which may lead to iron deficiencies. Having a good diet, adequate levels of vitamins A and C and staying away from low nutrient dense foods such as sugar sweetened sodas and snack foods helps in iron absorption.
Iron Deficiency
Iron deficiency anemia can occur when not enough iron is ingested, absorption is poor or there is significant blood loss. Women of childbearing age and teenage girls, particularly those with heavy menstrual cycles, have a high need for maintaining their iron levels. Symptoms of iron deficiency include feeling tired and weak, decreased immune function and decreased school and work performance.
Recommended Levels
According to the American College of Obstetricians and Gynecologists, the recommended daily amount of iron supplement most women should have during pregnancy is 27mg. Some, but not all, prenatal vitamins contain this amount. If you have a history of anemia, your physician may advise a separate iron supplement with higher concentrations.
For pregnant women, the tolerable upper intake level (UL) of 45mg per day of iron supplements is the highest level at which no harmful side effects are expected. Unless you have a particular medical condition limiting your body's ability to absorb iron, taking levels higher than this are not recommended.
Considerations
Iron supplements, if not taken appropriately, can cause upset stomach, constipation, diarrhea, nausea and vomiting. These symptoms are usually minimized if the supplements are taken with food. However, doing so may interfere with the absorption of iron, which is best if the supplement is taken before eating or with orange juice to promote absorption. Supplements vary and you may be able to tolerate some better than others.
Taking too much iron may lead to iron toxicity because very little iron is excreted and it may accumulate in various organs, interfering with normal function. According to the National Institutes of Health, higher doses of iron near the time of delivery are associated with adverse pregnancy outcome.
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