Iron as an Essential Postpartum Nutrient (Blog post by Fiona)

Iron as an Essential Postpartum Nutrient

The postpartum period is a time of joy, but it can also be physically and emotionally challenging for new mothers. One aspect that often gets overlooked is the importance of iron in this critical phase of a woman's life. Iron plays a vital role in supporting postpartum health and ensuring a smooth recovery after childbirth.

The iron deficiency problem

During pregnancy, the body's iron requirements increase significantly, leading to further depletion of iron stores. As a result, many new mothers begin their postpartum journey with already compromised iron levels.

Studies have shown that a staggering 80% of women enter pregnancy already deficient in iron (Oh Baby Nutrition, 2023). According to another study, it’s been found that 49% of women were considered anemic in the third trimester of pregnancy and were also anemic postpartum.

Additionally, replenishing iron stores is increasingly important for those who experienced postpartum hemorrhage or had a cesarean birth. And when menstruation begins, the combined demands of milk production and menstruation could further deplete iron stores.

Replenishing iron stores in postpartum

The postpartum period is a critical time for women to replenish their iron stores. Adequate iron levels are essential for various bodily functions, and it becomes even more crucial during this time of recovery and transition. By focusing on nourishing the body with iron-rich foods and supplements, postpartum mothers can give themselves the best chance of a healthy and smooth recovery.

Benefits of iron in postpartum health

1. Combat fatigue: The postpartum period is notorious for causing extreme fatigue and exhaustion due to the physical and emotional demands of childbirth and caring for a newborn. Iron plays a central role in the production of hemoglobin, a protein responsible for carrying oxygen throughout the body. Sufficient iron levels ensure an adequate supply of oxygen to the cells, combating fatigue and promoting overall well-being.

2. Supports energy levels: Iron is a key component of energy metabolism. It helps convert nutrients from food into energy, which is essential for new mothers as they navigate the challenges of postpartum life. With optimal iron levels, women can experience improved energy levels, making it easier to cope with the demands of motherhood.
3. Reduces risk of anemia: Anemia, a condition characterized by low levels of red blood cells or hemoglobin, is a common concern during the postpartum period. Anemic mothers may experience weakness, dizziness, and a compromised immune system. Adequate iron intake can significantly reduce the risk of anemia, ensuring mothers stay healthy and strong during this crucial time.
4. Enhances mental clarity: The postpartum period can be emotionally overwhelming, and many new mothers may experience "mum brain" or a lack of mental clarity. Iron is essential for proper brain function and cognitive health. By ensuring sufficient iron intake, new mothers can enhance mental clarity, focus, and overall cognitive performance.
Food sources of iron-rich foods
When it comes to increasing iron stores, food sources of iron are much better absorbed (and preferred) than iron supplements. Iron supplements typically contain poor-quality synthetic ingredients that can contribute to constipation and digestive issues.
To support iron intake during the postpartum period, consider incorporating these iron-rich foods into your diet:
  • Heme iron (animal sources) 25-40% absorbability 
- Grass-fed beef or chicken liver
- Sardines 
- Oysters
- Red meat, such as beef and lamb
- Chicken and turkey
- Fish and shellfish
  • Non-heme iron (plant sources) 2-13% absorbability
- Beans and lentils
- Quinoa
- Tofu and soy products
- Leafy greens, such as spinach and kale
- Nuts and seeds, especially pumpkin seeds and cashews

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