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Why is adequate iron intake during pregnancy so important?

• Iron is essential for blood formation: During pregnancy a woman's blood volume increases by about 35 %. The body works at full capacity to produce the additional blood that supplies the uterus and the baby. For this it needs about twice as much iron as usual.

• Recommendation of the DGE: The German Nutrition Society (DGE) recommends that pregnant women consume about 30 mg of iron daily. Although the body can store a certain amount of iron, the particular demands of pregnancy quickly empty iron stores and they must be effectively replenished to prevent anemia.

• Risk groups for iron deficiency: Many pregnant women temporarily suffer from a mild iron deficiency, but some groups are particularly at risk. These include women expecting multiples or whose pregnancies occur in quick succession, as well as women who follow a vegan or vegetarian diet and very slim women.

How does iron deficiency present itself during pregnancy?

Experienced midwives as well as doctors often recognize at first glance that a pregnant woman is suffering from iron deficiency. Among the typical external symptoms and signs include:

• pale complexion

• brittle hair and nails

• dry lips

• cracked corners of the mouth

• fatigue and exhaustion

• shortness of breath

• difficulty concentrating

• headaches

For a pregnant woman it is not so easy to tell whether fatigue, increased susceptibility and brittle hair are normal side effects of pregnancy are or whether they are due to iron deficiency. In general, the doctor checks iron levels at least during the three major ultrasound examinations. When a blood test is done, above all the hemoglobin value (also Hb value) of the expectant mother is examined. Hemoglobin is the red blood pigment that binds oxygen in the red blood cells and transports it via the bloodstream to all body cells and across the placenta to the unborn baby. If the Hb value is too low, this can indicate an iron deficiency. The hemoglobin value is measured in grams per deciliter (g/dl). Normal values are 11 g/dl in the first trimester.

How does iron deficiency during pregnancy affect the baby?

A temporary iron deficiency is nothing unusual during pregnancy and normally has no consequences for the baby. However, a prolonged deficiency can lead to a anemia lead to. This means that fewer red blood cells are present in the blood and therefore less oxygen can be transported by the blood. The mother's heart is enormously strained because it has to pump even more blood through the body to ensure an adequate oxygen supply. With severe iron deficiency there is therefore a risk that the placenta cannot grow properly and the baby is not adequately supplied with nutrients and oxygen.

Nutrition tips for pregnancy: Foods that are high in iron

With a healthy and iron-rich diet pregnant mothers can prevent iron deficiency during pregnancy and effectively counteract it. In principle, especially meat and other animal products contain large amounts of iron. However, very much red meat is a burden on the stomach, heart and blood vessels. Therefore pregnant women should ensure that they meet their iron requirements also from grains and vegetables. Below you'll find an overview of iron-rich foods:

• Liver, especially duck liver and pork liver

• red meat (beef, venison, wild boar)

• Vegetables, especially broccoli and leafy greens, beetroot, Brussels sprouts, carrots, fennel, chanterelles

• Legumes, especially chickpeas

• Grains, e.g. wheat bran, quinoa or amaranth

• Nuts and seeds, especially pumpkin seeds, sesame, pistachios and flaxseeds

• chicken egg yolk

There are also some foods that facilitate iron absorption, such as freshly pressed juices or smoothies with vitamin C. This way pregnant women can, for example, combine their healthy meal directly with an orange juice, which helps to absorb and utilize the iron better. Conversely, beverages like coffee, milk or black tea can inhibit iron absorption.

Taking iron supplements: What to consider

In the case of a more severe iron deficiency during pregnancy, doctors and midwives recommend taking iron supplements. However, pregnant women should only in close consultation with a doctor take them, to avoid iron overdose. Too much iron can cause side effects such as constipation. If mothers notice the typical signs of iron deficiency during pregnancy and are unsure, a counseling discussion with a doctor can help. This makes it possible to discuss together whether the deficiency should first be treated with certain foods or whether iron supplements are an option. [/Infobox over full width]