Why do I need iron and how much do I need?
Iron is essential for health it makes red blood cells, supplies oxygen to cells for energy and growth, and builds bones and teeth.

Most women don't get enough iron, and when you're pregnant, your need for this crucial mineral doubles because your body must produce extra blood to support your growing baby. During pregnancy, you'll need 30 milligrams (mg) a day (nonpregnant women need 15 mg, and a nursing mom needs 19 mg).

Should I take a supplement?

Yes. Even if you're a healthy eater, diet alone probably won't give you enough, and anemia is a common problem for pregnant women. Your doctor or midwife may recommend a daily ferrous iron supplement (30 to 60 mg) in the second and third trimesters.

FYI When taking a supplement, eat more fiber and drink more liquids to help avoid constipation but not at the same time you take the pill. Take it on an empty stomach to increase absorption.

What are the best food sources?
There are two types of iron heme iron, found in animal sources and absorbed most easily, and nonheme iron, found in plants. Eat a small amount of heme iron-rich foods with larger amounts of nonheme iron-rich foods to give your body the best chance of taking in the most iron.

Other tips: You should be eating foods rich in vitamin C, such as orange juice, at every meal for general good health--as a bonus, that vitamin C will help your body absorb iron. Cooking in a cast-iron skillet can help you get even more of the mineral.

Finally cut back on caffeine or drink it between meals it decreases iron absorption.

Sources of heme iron:

Lean red meats. Choose sirloin, rounds, or loins over ground beef.

 3 oz. each: about 1.9 mg

Sources of nonheme iron:

 1/2 cup lentils: 3.3 mg

 1/2 cup boiled spinach: 3.2 mg

 1 tablespoon blackstrap molasses: 2.5 mg

 1/2 cup black, kidney, pinto, or navy beans: 1.8 mg

 3/4 cup iron-fortified cereal: 1.8 mg

 10 halves dried apricots: 1.7 mg

 1/2 cup chickpeas: 1.6 mg

 1/2 cup boiled beet greens: 1.4 mg

What are signs of a deficiency?

Symptoms of iron anemia include fatigue, sallow skin, and hair loss. If you're iron deficient, you may be very sensitive to cold.