Iron During Pregnancy in Canada: Needs, Food Sources and Supplements

Iron during pregnancy is an important part of prenatal nutrition.

During pregnancy, the body undergoes major changes, including an increase in blood volume. Iron is needed to make hemoglobin, the protein in red blood cells that carries oxygen throughout the body.

If you're pregnant or planning pregnancy, you may be wondering:

How much iron do I need during pregnancy?

What foods contain iron?

Should I take an iron supplement?

What are the signs of low iron?

Can prenatal vitamins provide enough iron?

When should I talk to my healthcare provider?

This guide explains iron during pregnancy, including dietary sources, prenatal supplementation and what to consider when choosing a prenatal vitamin in Canada.

Why is iron important during pregnancy?

Iron is an essential mineral that supports normal red blood cell formation and hemoglobin production.

Hemoglobin carries oxygen throughout the body.

During pregnancy, the body's blood supply increases, creating additional nutritional demands.

For this reason, iron is an important nutrient to consider when planning pregnancy and throughout pregnancy.

Health Canada recommends a daily multivitamin containing iron and folic acid during pregnancy.

How much iron do you need during pregnancy?

Iron requirements vary depending on factors such as age, diet, pregnancy stage and individual health circumstances.

Rather than choosing an iron supplement based solely on a general number found online, discuss your individual requirements with your healthcare provider.

Your doctor, midwife or pharmacist can help determine whether your prenatal supplement provides an appropriate amount of iron for you.

What is iron deficiency during pregnancy?

Iron deficiency occurs when the body's iron stores become too low.

If iron deficiency becomes significant, it can contribute to iron-deficiency anemia.

Iron deficiency and anemia are not the same thing.

A person can have low iron stores before developing anemia.

This is one reason healthcare providers may use blood testing to assess iron status.

What are the symptoms of low iron?

Symptoms can vary.

Possible symptoms of iron deficiency or anemia include:

Fatigue

Weakness

Dizziness

Shortness of breath

Pale skin

Reduced exercise tolerance

Headaches

However, these symptoms can have many causes, particularly during pregnancy.

You should not assume that fatigue automatically means you have low iron.

If you are concerned about iron deficiency, speak with your healthcare provider.

How is iron deficiency diagnosed?

Your healthcare provider can assess your iron status using your medical history and appropriate blood testing.

Testing may include measures such as:

Hemoglobin

Ferritin

Other blood parameters

The appropriate tests depend on your circumstances.3

If testing identifies iron deficiency or anemia, your healthcare provider can recommend an appropriate treatment strategy.

Iron-rich foods during pregnancy

A nutritious diet can provide iron.

Iron is found in both animal and plant foods.

Heme iron

Heme iron is found primarily in animal foods.

Examples include:

Beef

Lamb

Poultry

Fish

Seafood

Non-heme iron

Plant-based sources include:

Lentils

Beans

Chickpeas

Tofu

Spinach

Pumpkin seeds

Fortified cereals

Whole grains

Including a variety of iron-containing foods can help support overall nutritional intake.

Iron and vegetarian diets during pregnancy

People following vegetarian or vegan diets can obtain iron from plant foods.

Useful sources include:

Lentils

Beans

Chickpeas

Tofu

Tempeh

Pumpkin seeds

Fortified cereals

Leafy green vegetables

Because plant-based iron is absorbed differently from heme iron, food combinations and overall dietary patterns matter.

If you follow a vegetarian or vegan diet during pregnancy, discuss your iron and vitamin B12 intake with your healthcare professional.

Vitamin C and iron absorption

Vitamin C can improve absorption of non-heme iron.

Consider pairing plant-based iron sources with foods containing vitamin C.

Examples include:

Lentils with tomatoes

Beans with bell peppers

Tofu with broccoli

Fortified cereal with strawberries

Spinach with citrus fruit

This can be a simple way to support dietary iron absorption.

Can tea and coffee affect iron absorption?

Tea and coffee contain compounds that can reduce the absorption of non-heme iron when consumed around the same time as an iron-rich meal or supplement.

If you are concerned about iron absorption, discuss appropriate timing with your pharmacist or healthcare provider.

Don't make major changes to your diet or supplement schedule without considering your individual circumstances.

Can calcium affect iron absorption?

Calcium can interfere with iron absorption in some circumstances.

If you take a separate calcium supplement, ask your healthcare professional or pharmacist whether you should separate it from your iron-containing prenatal.

The timing may depend on the products you're using.5

Iron supplements during pregnancy

Some pregnant people need additional iron supplementation.

However, not everyone needs the same amount.

Your healthcare provider may recommend additional iron based on:

Blood test results

Dietary intake

Previous pregnancy history

Individual health circumstances

Existing iron deficiency

If you are already taking a prenatal vitamin containing iron, check the label before adding another iron supplement.

Should you take iron before pregnancy?

Iron can also be relevant during the preconception period.

If you're planning pregnancy, consider discussing your nutritional status with your healthcare provider.

This can be especially useful if you:

Have previously had iron deficiency

Have heavy menstrual bleeding

Follow a vegetarian or vegan diet

Have a history of anemia

Have a diet low in iron-containing foods

Addressing nutritional concerns before conception can help you enter pregnancy with an appropriate nutrition plan.

Prenatal vitamins with iron

Many prenatal multivitamins contain iron.

Health Canada recommends a daily multivitamin containing iron and folic acid during pregnancy.

When comparing prenatal products, look for the amount of elemental iron.

This gives you a more useful comparison than simply looking at the name of the iron compound.6

What is elemental iron?

Iron supplements can contain different chemical forms of iron.

Examples include:

Ferrous fumarate

Ferrous sulfate

Ferrous gluconate

Other iron compounds

The amount of elemental iron tells you how much actual iron is supplied.

When comparing prenatal vitamins, check the elemental iron amount per recommended daily serving.

Pregnavit Original and iron

Pregnavit Original by Newnesscare is a prenatal vitamin and mineral formulation intended for nutritional support before conception and during pregnancy.

Newnesscare currently lists:

35 mg elemental iron per capsule

The formulation also contains:

600 mcg L-methylfolate

Vitamin D

Vitamin B12

Vitamin C

Iodine

Zinc

Magnesium

Additional vitamins and minerals

The current product information recommends one capsule daily with the main meal and indicates that it should be taken on a full stomach.

Always check the current product label before use.

Is Pregnavit Original suitable for everyone?

No prenatal supplement should be assumed to be appropriate for everyone.

Individual nutritional requirements vary.

If you're pregnant, planning pregnancy or concerned about iron deficiency, discuss Pregnavit Original with your doctor, midwife, pharmacist or another qualified healthcare professional.

If you have diagnosed iron-deficiency anemia, follow your healthcare provider's treatment plan.

Pregnavit Plus and iron

Pregnavit Plus builds on the Pregnavit prenatal vitamin and mineral formulation and adds an Omega-3DHA component.

Newnesscare currently lists 300 mg DHA in the Omega-3 component.

The prenatal vitamin and mineral component is based on Pregnavit Original.

Check the current Pregnavit Plus product label for the latest formulation and nutrient amounts.

Can you take extra iron with Pregnavit?

Don't automatically add an iron supplement.

If your prenatal already provides iron, taking another iron product can increase your total intake substantially.

Additional iron should be used when appropriate and preferably under professional guidance.

What foods should you eat if you're low in iron?

If you're concerned about iron intake, consider incorporating iron-rich foods into your diet.

Animal sources

Lean beef

Lamb

Poultry

Fish

Seafood

Plant sources

Lentils

Beans

Chickpeas

Tofu

Pumpkin seeds

Fortified cereals

Leafy green vegetables

Pairing plant-based iron foods with vitamin-C-rich foods may improve non-heme iron absorption.

Iron during pregnancy and prenatal vitamins

A prenatal vitamin can complement a healthy diet.

However, a prenatal supplement should not be used as a substitute for a varied diet.

Your nutritional needs during pregnancy can be influenced by:

Your diet

Your age

Your pregnancy

Your health history

Your laboratory results

Other supplements

Medications

This is why individualized healthcare advice is important.

When should you contact your healthcare provider?

Talk to your healthcare provider if you experience persistent:

Fatigue

Weakness

Dizziness

Shortness of breath

Headaches

Other concerning symptoms

Also speak with your provider if you have previously been diagnosed with iron deficiency or anemia.

Don't assume that increasing your iron intake is the appropriate solution without assessment.

Frequently Asked Questions

Why is iron important during pregnancy?

Iron supports hemoglobin and red blood cell production and helps the body transport oxygen.

Do pregnant women need more iron?

Pregnancy changes the body's nutritional requirements, including the need for iron. Your healthcare provider can advise you on your individual needs.9

What are signs of low iron during pregnancy?

Fatigue, weakness, dizziness, headaches and shortness of breath can occur with iron deficiency or anemia, but these symptoms can have other causes.

How is low iron diagnosed during pregnancy?

Healthcare providers may use blood tests, including hemoglobin and ferritin measurements, depending on the situation.

What foods are high in iron?

Meat, poultry, fish, seafood, lentils, beans, tofu, leafy greens, seeds and fortified cereals are examples.

Does vitamin C help iron absorption?

Vitamin C can increase absorption of non-heme iron from plant foods.

Does coffee reduce iron absorption?

Coffee can interfere with non-heme iron absorption when consumed around the same time. Ask your healthcare provider or pharmacist about appropriate timing.

Does tea affect iron absorption?

Tea can also reduce absorption of non-heme iron when consumed around the same time.

What is elemental iron?

Elemental iron is the actual amount of iron provided by an iron compound in a supplement.

Does Pregnavit Original contain iron?

Yes. Newnesscare currently lists 35 mg of elemental iron per capsule.

Does Pregnavit Original contain folate?

Yes. Newnesscare currently lists 600 mcg of L-methylfolate per capsule.

Does Pregnavit Plus contain iron?

Pregnavit Plus is based on the Pregnavit Original prenatal vitamin and mineral formulation. Check the current Pregnavit Plus label for the exact formulation.

Can I take an iron supplement with my prenatal vitamin?

Only if appropriate for your individual needs. Check your prenatal's existing iron content and discuss additional supplementation with your healthcare provider.

Should I take iron before pregnancy?

Your iron status can be relevant before conception. If you're planning pregnancy, discuss your nutritional needs with your healthcare provider.

Can I get enough iron from food?

Some people can obtain substantial iron from their diet, while others may require supplementation. Your needs depend on your individual circumstances.

Iron during pregnancy: a practical checklist

Eat a varied diet.

Include iron-rich animal or plant foods.

Add vitamin C.

Pair plant-based iron foods with vitamin-C-rich foods.

Review your prenatal.

Check the amount of elemental iron.

Avoid unnecessary duplication.

Don't automatically combine several iron-containing supplements.

Monitor your health.

Follow recommended prenatal blood testing.

Speak with your healthcare provider.

If you have symptoms or concerns about iron deficiency, seek professional advice.

Choosing prenatal vitamins with iron in Canada

When comparing prenatal vitamins, look beyond the iron number.

Consider the complete formulation:

Elemental iron

Folate or folic acid

Vitamin B12

Vitamin D

Iodine

DHA, if desired

Other vitamins and minerals

Serving size

Directions for use

Warnings and precautions

Canadian product authorization information where applicable

If you're looking for prenatal nutritional support containing iron and multiple vitamins and minerals, Pregnavit Original is one option to discuss with your healthcare professional.

If you'd also like DHA included, Pregnavit Plus combines the prenatal formulation with an Omega-3 DHA component.

[Explore Pregnavit Original]

[Explore Pregnavit Plus]

Important information

This article is intended for general educational purposes and does not replace medical advice, diagnosis or treatment.

Pregnancy and nutritional requirements vary between individuals. Speak with your doctor, midwife, pharmacist, or another qualified healthcare professional before starting or changing nutritional supplements.

Always read the current product label and follow the recommended directions for use.