The iron paradox

Blood volume increases roughly 50% during pregnancy, and demand for iron nearly doubles. Most people can't meet the increased need through food alone — that's why prenatal vitamins include iron and why routine bloodwork checks levels each trimester. Pair iron-rich foods (red meat, poultry, lentils, spinach, tofu, fortified cereal) with vitamin C sources (citrus, bell peppers, strawberries, tomatoes) to significantly boost absorption. Vitamin C converts iron into the form your body absorbs best. Skip tea, coffee, and calcium supplements within an hour of iron-rich meals or iron supplements — all three block absorption. If your provider prescribes an iron supplement, take it with orange juice on an empty stomach for the best uptake.