How to Naturally Boost Iron Levels During Pregnancy

Iron is a key nutrient during pregnancy, with the Recommended Dietary Allowance (RDA) set at 27mg per day. Yet, many women may find that their actual intake falls short.

Why Are Iron Levels Often Low During Pregnancy?

There are several reasons why iron levels might be lower than needed during pregnancy:

1. Dietary Intake:
   For many women, it’s challenging to meet iron needs through diet alone. Eating a lot of animal protein can feel overwhelming, especially if it’s not something you’re particularly drawn to. Without enough iron-rich foods, it’s easy to fall behind on your daily requirements.
2. Pre-Pregnancy Iron Levels and Early Pregnancy:
   Many women begin pregnancy with less-than-optimal iron levels. Optimal levels would be sitting at around 120-130mcg/dL or slightly higher prior to falling pregnant, to allow room for levels to naturally drop. Couple this with first-trimester nausea and food aversions, iron levels can drop further, making it difficult to catch up as your baby’s needs grow. 
3. Absorption Challenges:
   Even if you’re eating iron-rich foods, absorption can be tricky. Essential cofactors like vitamin A, B12, folate, and copper are vital for proper iron absorption. Without them, your body might not fully benefit from the iron you’re consuming. Absorption can also be very dependant on gut health and how well your digestive system works and utilises nutrients.

Understanding Your Iron Intake

Let’s take a look at a typical day’s iron intake from animal protein:

• Breakfast: 2 eggs  = 1.7mg
• Lunch: 250g chicken = 3.2mg
• Dinner: 200g steak = 4.8mg

This adds up to just 9.7mg of iron—far below the recommended 27mg per day.

Now, consider a more optimised day:

• Breakfast: 4 eggs + 200g mince meat = 8.6mg
• Mid-morning: 2 tbsp chicken liver pâté = 2.38mg
• Lunch: 300g red meat = 7.5mg
• Afternoon: Can of fish (sardines, tuna, mackerel) = 2mg
• Dinner: 300g steak = 7.2mg

This totals 27.68mg of iron!

How Can You Support Healthy Iron Levels During Pregnancy?

• Include Red Meat Regularly:
  Red meat is one of the best sources of heme iron, the form most easily absorbed by the body, and is packed with other important cofactors. Try including it in your breakfast for an early iron boost, alongside your eggs.
• Support Cofactor Intake:
  To help your body absorb iron more effectively, it’s important to include foods rich in key nutrients like vitamin A, B12, folate, and copper. These nutrients, known as cofactors, are essential because they work together to ensure your body can fully benefit from the iron you consume. You can find these nutrients abundant in organ meats, cod liver oil, wild-caught fish, and oysters.
• Incorporate Organ Meats:
  Organ meats like liver are incredibly nutrient-dense, providing a significant amount of iron and other essential cofactors like vitamin A, B12, and copper. Spleen, in particular, is the highest natural source of heme iron. If organ meats aren’t to your taste, try incorporating them into minced dishes (you can’t taste it), enjoying fresh liver pate with lots of herbs and garlic, or taking desiccated liver and spleen capsules.
• Try Apple Cider Vinegar:
  A small amount of apple cider vinegar before meals can improve digestion and support better iron absorption.
• Include Bitter Greens:
  Bitter greens like rocket can stimulate digestive enzymes and aid in iron absorption when paired with red meat.
• Consider Lactoferrin:
  Lactoferrin, a protein found in milk, has been shown to increase intestinal iron absorption and offers additional health benefits, such as protection against infections from bacteria, viruses, and fungi.
• Don’t Rely on Organ Capsules Alone:
  While desiccated organ capsules are a convenient way to boost your iron intake, they shouldn’t be your sole source of iron. It’s essential to include iron-rich foods in your diet, as capsules alone aren’t sufficient to fully meet your iron needs. Fresh, whole foods are always the best source of nourishment and should be your primary focus for maintaining healthy iron levels - organ capsules are a wonderful addition (supplement).

By focusing on these simple practices, you can better support your iron levels naturally, ensuring you and your baby thrive throughout this incredible journey of pregnancy.

Why Choose Liver for Pregnancy?

Our Beef Liver Capsules are proudly:

• Certified organic Australian cattle
• 100% grass fed & finished
• No fillers or additives
• Ethically sourced
• Hormone, GMO, antibiotic & glyphosate free
• Freeze dried raw to retain all essential nutrients

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