Boosting Iron in the Third Trimester: Iron Smoothie for Pregnancy Anemia

At 36 weeks pregnant, I’ve been focusing more than ever on making sure I’m getting enough nutrients to support both my baby and me. One challenge I’ve been dealing with is pregnancy anemia, a common issue for many expectant mothers. It’s left me feeling extra tired, and my pregnancy anemia levels could use a boost, especially as I enter the final stretch of the third trimester.

Although I enjoy some grass-fed red meat from time to time, my preference is a mostly plant-based diet. That’s why I’ve been searching for the perfect iron smoothie—packed with iron-rich, plant-based ingredients to help support my iron needs without relying heavily on animal products. Enter my favorite iron boosting smoothie!

My Go-To Iron Smoothie for Anemia

This smoothie is loaded with ingredients that are both rich in iron and delicious. It’s easy to make and helps me feel a little more energized when dealing with the fatigue that comes from pregnancy anemia in the third trimester. Here’s my favorite recipe:

Ingredients:

• 1 small beet
• 2 tablespoons unsweetened cocoa powder
  • Iron: 2.1 mg
• 1 cup frozen mixed berries
  • Iron: 0.9 mg
  • Vitamin C: 42 mg
• 1 small banana
  • Vitamin C: 10.3 mg
  Or½ cup of orange juice (swap for better absorption)
  • Vitamin C: 60 mg
• 2 tablespoons hemp seeds
  • Iron: 2.4 mg
• 1 cup unsweetened almond milk (non-calcium fortified)
  • Iron: 0.7 mg
• 1 handful of spinach (about 1 cup)
  • Iron: 0.8 mg
  • Vitamin C: 8.4 mg

• Total (with banana):
  • Iron: 8.3 mg
  • Vitamin C: 64.3 mg
• Total (with orange juice):
  • Iron: 8.1 mg
  • Vitamin C: 114 mg

Why This Iron Smoothie Works:

• Spinach adds a great source of non-heme iron and vitamin C to the smoothie, making it an even better iron rich smoothie for pregnancy. It’s also rich in other essential nutrients like folate, which is key during pregnancy.
• Beets and hemp seeds provide additional plant-based iron, while cocoa powder adds a rich, chocolatey flavor and more iron, making this an iron packed smoothie.
• Frozen berries give a small amount of iron and a healthy dose of vitamin C, which helps increase the absorption of the non-heme iron in the other ingredients.

This smoothie is a great example of a smoothie for pregnancy anemia because it’s simple to make, tastes great, and helps boost iron levels naturally. If you’re looking for what to eat for low iron when pregnant, this is an easy, plant-based option.

Optional Tweak for Better Absorption:

If you want to increase your body’s absorption of iron, consider swapping the banana and almond milk for orange juice. The vitamin C in the orange juice enhances iron absorption, making this an even more effective iron rich smoothie for anemia. Just keep in mind that orange juice is higher in sugar, and its tart flavor may not pair perfectly with the earthy tones of the beets and cocoa.

Heme vs. Non-Heme Iron: Understanding the Difference

There are two types of iron you get from food:

• Heme iron, found in animal products like red meat, is more easily absorbed by the body.
• Non-heme iron, found in plants, is a little trickier for the body to absorb, but with the right food pairings—like vitamin C—you can still meet your iron needs.

Since I prefer a plant-based diet, I mostly consume non-heme iron through foods like seeds, spinach, beets, and lentils. But I make sure to pair these foods with vitamin C-rich ingredients, like berries and citrus, to help my body absorb the iron more effectively.

See more info on heme vs. non-heme as well as some food sources of iron here: Cleveland Clinic – 52 Sources of Iron

Boosting Non-Heme Iron Absorption: Tips for Pregnancy

1. Pair iron-rich foods with vitamin C: Foods like berries, citrus, or kiwi can help increase the absorption of non-heme iron, making your iron smoothies for pregnancy more effective. NIH Office of Dietary Supplements – Iron Fact Sheet
2. Avoid calcium at the same time: Calcium can block iron absorption, so try to avoid pairing high-calcium foods with your iron-rich meals or smoothies.
3. Minimize inhibitors: Foods high in phytates or polyphenols, such as tea and coffee, can reduce iron absorption. If you’re sipping on tea or coffee, have it at a different time than your high iron smoothie.

Why I’m Focused on Iron During Pregnancy

In the third trimester, your body needs more iron to support the increased blood volume for both you and your baby. Without enough iron, you can develop anemia, which leaves you feeling tired, weak, and fatigued (American Pregnancy Association). In my case, I’ve been looking for ways to boost my iron levels, especially since I prefer plant-based sources over animal products.

While I do enjoy some heme iron from grass-fed red meat now and then, I’ve found that with the right balance of non-heme iron and vitamin C, I can meet my iron needs with iron rich smoothie recipes that fit my plant-based lifestyle.

Anemia During Pregnancy

Pregnancy can be exhausting on its own, but dealing with anemia on top of that is a struggle many pregnant women face, especially in the third trimester. The body needs more iron during pregnancy to keep up with the increased blood volume and growing baby. According to the CDC, women who are pregnant should be mindful of their iron intake, as iron deficiency can increase the risk of preterm birth or having a low-birthweight baby. That’s why it’s so important to make sure you’re getting enough iron, whether through diet or supplements. For me, smoothies are an easy, tasty way to boost my intake, and I always pair iron-rich foods with vitamin C to enhance absorption.

I recommend talking to your healthcare provider if you’re feeling extra fatigued or have concerns about anemia, and make sure you’re getting your iron levels checked early in your pregnancy! It’s all about finding easy ways to meet your iron needs, and this smoothie is one of my favorites.

I hope you like this Iron Smoothie!

If you’re looking for ways to address pregnancy anemia, this iron smoothie for pregnancy could be a great option. It’s filled with ingredients that are both iron rich and easy to find. Whether you’re pregnant or simply trying to boost your iron levels, incorporating iron rich smoothies and juices into your diet is an easy and delicious way to support your health.

Also, here are some more smoothie recipes!

• Spirulina Smoothie: An energizing beverage with a tropical touch
• Kombucha Smoothie – Boosting ‘Bucha Berry Banana and Beet
• Peach and Pecan Smoothie

Here are some more high iron recipes:

• Roasted Sweet Potato and Beetroot Salad
• Ground Turkey Spinach Meatballs
• Chocolate Zucchini Muffins: A Vegan & Gluten-Free Take on the Olympic Favorite