Iron is a mineral that supplies your cells with oxygen for growth and energy. Iron also makes red blood cells, and helps to build strong bones and teeth. Some of the symptoms of iron deficiency (anemia) are sallow skin, hair loss and fatigue, and, in some people, an extreme sensitivity to cold.

As a general rule, women don’t receive enough iron to meet their bodies’ needs and are often anemic. Because of this and because the pregnant body must also make extra blood for the growing baby, it is especially important for women who are pregnant to increase their intake of iron-rich foods and take an iron supplement.

During your pregnancy you will need about 30 milligrams (mg) of iron each day. How can you make sure that you are getting enough? In your second and third trimester of pregnancy (fourth through ninth months) your healthcare professional will probably recommend a ferrous iron supplement. This can sometimes cause constipation, so be sure to drink plenty of fluids and eat more fiber to avoid this condition.

To increase the absorption of your iron supplement, take it on an empty stomach. Vitamin C will also help you absorb the iron, so when possible take your iron supplement with orange juice. Since caffeine can decrease your absorption of iron, try not to drink caffeinated beverages close to the time you take your iron supplement.

You can also eat a diet rich in iron to help maintain healthful iron levels during pregnancy. Here are some of the best food sources of iron.

• 3 oz. beef sirloin, loin or round
• 1/2 cup lentils
• 1/2 cup black, kidney, pinto or navy beans
• 1/2 cup chickpeas (garbanzo beans)
• 1/2 cup boiled spinach or 2 cups of raw spinach leaves
• 3/4 cup iron-fortified cereal
• 10 halves dried apricots