Anaemia in pregnancy: low iron, symptoms and iron-rich foods
Anaemia means you don't have enough healthy red blood cells to carry oxygen. In pregnancy it's usually caused by low iron and is very common: it affects more than a third of pregnant women worldwide and about half in India. It can cause tiredness, breathlessness and pale skin. Eat iron-rich foods with vitamin C, take the iron and folic acid your doctor recommends, and have your blood checked at booking and around 28 weeks.
Key facts
| Anaemia in pregnancy (WHO) | Haemoglobin below 110 g/L (11 g/dL) |
|---|---|
| Worldwide | About 37% of pregnant women (WHO, 2019) |
| India | About 52% of pregnant women (NFHS-5) |
| Daily supplement (WHO) | 30 to 60 mg iron + 400 micrograms folic acid |
| Blood checks | At booking and around 28 weeks |
What is anaemia?
Your blood volume rises by about half in pregnancy, and your baby builds their own iron stores, so you need much more iron than usual.
Symptoms
- Tiredness and lack of energy
- Breathlessness and a racing heart
- Pale skin, inside of eyelids and nails
- Headaches, dizziness, feeling cold
- Craving non-food items like ice, clay or chalk (pica)
Why it matters
Anaemia is linked to early birth, a smaller baby, and a higher risk if you bleed heavily at birth. Treating it makes birth safer and helps you recover.
Causes
- Low iron, the most common cause
- Low folate or vitamin B12, especially in vegetarian diets
- Thalassaemia trait, common in South Asian and Middle Eastern families. It can look like iron deficiency, so testing matters; both partners can be screened.
- Worm infections in some regions; deworming may be offered after the first trimester.
Iron-rich foods
| Easily absorbed (haem iron) | Plant sources (non-haem iron) |
|---|---|
| Red meat, mutton, beef | Lentils (daal), chickpeas (chana), kidney beans (rajma) |
| Chicken and turkey, especially dark meat | Spinach (palak), saag, methi leaves |
| Fish such as sardines | Fortified cereals, wholemeal atta |
| Eggs, well cooked | Pumpkin and sesame seeds, tofu, dried apricots |
Absorb more: add vitamin C from lemon, oranges, guava, amla or tomatoes. Absorb less: leave an hour between meals and tea or coffee. Avoid liver (kaleji), which is too high in vitamin A in pregnancy; see the food guide.
Taking iron tablets
- Take them on an empty stomach or with orange juice, not with milk, tea or calcium tablets.
- Black stools are normal on iron. Constipation is common: fibre, fluids and activity help, and your doctor may suggest taking them every other day.
- If anaemia is severe or found late, iron can be given through a drip.
Frequently asked questions
Do dates and pomegranate cure anaemia?
Can I take iron with milk?
Is jaggery (gur) good for iron?
Sources
- WHO: Daily iron and folic acid supplementation in pregnant women (2012)
- WHO: Global anaemia estimates, 2021 edition
- India National Family Health Survey (NFHS-5), 2019–21
- British Society for Haematology: Iron deficiency in pregnancy (2019)
General information, not medical advice. Medical disclaimer · How we review content
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