When I found out I was iron deficient during pregnancy, I wasn’t totally surprised, but it did explain a lot. I’d been feeling so tired that even naps didn’t help, a little dizzy when standing up, and sometimes short of breath after doing simple things around the house. I chalked it up to “just being pregnant,” but my labs told a clearer story: my ferritin (iron storage) levels were low, and my body needed more support.
It got to the point where my OBGYN was talking about iron infusions, and after researching those I was just not crazy about the idea. Still, I didn’t want to take the typical iron pills that doctors hand out (the ones that cause nausea, constipation, and black stools). As you can imagine, I wanted to raise my iron levels gently, in a way that worked with my body and felt aligned with my natural approach to pregnancy.
Here’s everything that I did to raise my ferritin level from a 9!
Disclaimer: I’m not a medical professional, and this isn’t medical advice. Always talk to your healthcare provider before starting any new supplement or changing your prenatal routine.
Step 1: My Doctor Ran Routine Blood Work
When it comes to iron in pregnancy, guessing isn’t enough. I ran a full iron panel with my provider, including ferritin, serum iron, TIBC, and hemoglobin. Ferritin was the number I paid most attention to since it reflects how much iron your body has stored for both you and your baby. I also checked related nutrients that can impact iron absorption: vitamin B12, folate, copper, zinc, and vitamin D. Low levels of these can make it harder for your body to use iron properly.
Step 2: I Started to Focus on Iron-Rich, Whole Foods
The first thing I did was shift my meals to include more iron-rich, pregnancy-safe foods. I wanted my body to get iron in its most natural, absorbable form: through food. Here’s what I added to my routine:
- Ggrass-fed beef a few times a week (heme iron, which is easiest to absorb)
- Pasture-raised chicken thighs and liver (I know liver can be controversial in pregnancy, but in moderation and from a clean source, it’s incredibly nutrient-dense)
- Cooked greens, lentils, and pumpkin seeds, paired with vitamin C foods like citrus or bell peppers to help with absorption
- And cooking in a cast iron skillet, which can naturally add trace amounts of iron to food.
Step 3: I Chose a Proven, Gentle Iron Supplement
Even with all the dietary changes, I needed a little extra help. But I refused to take harsh iron tablets that would make pregnancy nausea worse.
After doing a ton of research, I chose a proven iron supplement that was gentle and didn’t upset my stomach. I also mixed in a beef-liver supplement, alternating this with the liquid iron I was taking, and made sure to up my vitamin C and B12 to help my body actually use the iron.
Step 4: I Stopped Drinking Coffee
Coffee and tea can contain compounds that block iron absorption, making it very difficult for your iron supplements to work or for iron-rich foods to be properly absorbed. While I was allowing myself a little coffee during pregnancy (even against my own beliefs), I knew that it was time to stop once I saw that my ferritin levels weren’t increasing. This helped tremendously.
Instead of drinking coffee in the morning, I drink tea or orange juice. I also like to start my day with a little lemon water or chlorophyll water.
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Step 5: I Started Supporting My Gut for Better Absorption
In pregnancy, digestion can slow down and that affects how well you absorb nutrients like iron. So I made sure to support my gut while increasing my iron intake. That meant focusing on probiotic-rich foods like kefir, sauerkraut, and yogurt; bone broth for gentle nourishment; magnesium and trace minerals to help balance my system; good quality probiotics; and plenty of fiber and hydration to prevent constipation (especially important when taking iron!).
Step 6: I Took a Root Cause Approach
Low iron in pregnancy isn’t just about diet, it’s about demand. Your body is working overtime to create more blood for you and your baby, and sometimes it can’t keep up. For me, I had also gone into pregnancy a little depleted from pregnancy and breastfeeding, which meant my reserves were probably already low. That realization helped me shift my mindset: this wasn’t just about taking iron. It was about rebuilding my body’s nutrient stores: resting more, nourishing deeply, and reducing stress wherever possible. Oh, the stress part can be hard though!
Step 7: I Tracked My Progress and Tried to Stay Consistent
After a few weeks of consistency, I felt like a new person. Even as soon as I had started taking my iron supplements, I noticed a major improvement. But over time, my energy returned, the dizziness eased up, and my labs confirmed what I was feeling, that my ferritin had climbed back into a healthy range. I continued my food-based approach through the rest of my pregnancy and into postpartum, knowing that those iron stores would help me recover faster after birth.
What Worked Best for Me
Every pregnancy is different, but here’s what made the biggest difference for me:
- Switching to a highly absorbable prenatal that already included gentle, chelated iron (read my prenatals guide here).
- Adding beef liver capsules a few times per week — they gave me natural iron, B12, and folate in one go.
- Pairing iron with vitamin C — I took my iron supplements alongside orange juice or half a grapefruit for a natural absorption boost.
- Focusing on blood-building meals — things like grass-fed beef, beets, and leafy greens became staples in my week.
- Cooking in cast iron and avoiding coffee or tea right after meals.
This combination raised my ferritin levels naturally without any digestive issues, and I genuinely felt more energetic, balanced, and resilient — even in the third trimester.
What I Learned
Iron deficiency in pregnancy is common, but it doesn’t have to be miserable, and it definitely doesn’t have to involve harsh supplements. By combining nutrient-dense foods, gentle supplementation, and true nourishment, I was able to raise my iron naturally and feel so much better throughout my pregnancy. If you’re struggling with low iron during pregnancy, start with testing, work closely with your provider, and give your body what it truly needs: time, nourishment, and kindness.
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