Top 5 Drinks High in Iron for Pregnancy

Top 5 Drinks High in Iron for Pregnancy

Iron is an essential mineral that contributes significantly to both the mother’s and the baby’s general health and development during pregnancy. Iron contributes to the formation of hemoglobin in red blood cells, which distribute oxygen throughout the body. 

Staying on top of iron intake is especially vital for expecting moms, so iron-rich drinks are necessary.

Iron Deficiency in Pregnant Women

Iron deficiency is the most prevalent nutritional shortage among pregnant women. This can cause anemia, which is associated with early deliveries, low birth weight, and infant death. 

Due to the increased blood volume during pregnancy, more iron is required to support the mother and the developing child. It is suggested that pregnant women consume 27 mg of iron every day.

Top 5 Drinks High In Iron

Top 5 Drinks High In Iron

1. Beetroot Juice

Beetroot is a well-known superfood that contains several critical minerals, including iron. Beetroot juice, with its high iron concentration, can help increase iron levels when drunk regularly. 

It also contains nitrates and antioxidants, which improve the blood’s ability to carry oxygen, so promoting general health. It’s also high in folic acid, which is essential for fetal growth. Beetroot juice may be readily manufactured at home, assuring a constant supply of this nutritious high iron drink. 

However, it is crucial to remember that it has a strong flavor; it may be preferable to combine it with milder juices such as apple or carrot.

2. Spinach and Kale Smoothie

Leafy greens like spinach and kale are high in iron, making them ideal ingredients for an iron-boosting smoothie. A basic spinach-kale smoothie might consist of a cup of each vegetable mixed with your preferred milk (almond, soy, or cow’s milk) and a sweet fruit, such as banana or mango. 

The fiber in veggies improves digestion and gives long-lasting fullness. This smoothie not only boosts iron levels but also contains a variety of other nutrients such as calcium, dietary fiber, and vitamins A and C.

3. Prune Juice

While prune juice is well-known for its digestive advantages, it also provides a good source of iron. This delicious, black juice is prepared from dried plums, which are a good source of iron. 

One cup of prune juice can meet up to 17% of the daily iron requirement. Prune juice also includes dietary fiber, which can help avoid constipation during pregnancy. Because the sweetness may be too overpowering for some individuals, dilute it with water or combine it with other fruit juices.

4. Pumpkin Seed Milk

Pumpkin seeds are an excellent source of iron. By soaking, mixing, and filtering pumpkin seeds, you can make your own homemade pumpkin seed milk, a plant-based high iron drink that is an excellent dairy-free option for individuals who are lactose intolerant or do not consume animal products. 

Furthermore, pumpkin seeds are high in magnesium, which is essential for biological processes like as blood pressure management and bone health, making them a good addition to a pregnant mother’s diet.

5. Fortified Cereal Drinks

Fortified cereal drinks are another excellent way to increase iron consumption. Many businesses supplement their grain products with additional minerals and vitamins, including iron, making them a good choice for a fast, iron-rich drink. 

Avoid cereal drinks with excessive sugar content and artificial flavorings. Choose 100% whole grain cereals for more fiber and minerals. Combining them with milk or a dairy replacement can improve both their nutritional value and flavor.

Incorporating these high iron drinks into your diet not only increases your iron consumption but also provides your body with several other critical nutrients, promoting overall health and pregnancy.

Drinks to Avoid

These are the drinks to avoid during pregnancy, especially because they may interfere with iron absorption:

  • Alcohol: Consuming alcohol during pregnancy can result in a variety of issues, including fetal alcohol syndrome.
  • Excessive Caffeine: Although moderate caffeine use is OK, excessive consumption may raise the risk of preterm delivery or low birth weight.
  • Tea and Coffee: Tea and coffee contain polyphenols, which can limit iron absorption. It’s recommended to avoid pairing them with iron-rich foods.
  • Soft Drinks: Soft drinks are heavy in sugar and lack nutritional value. Regular use may raise the risk of obesity and other health problems.


Iron is essential for a healthy pregnancy. Including these iron-rich drinks in your regular diet will help ensure you receive enough of this essential vitamin. Always with a physician before making any substantial changes to your diet or iron consumption. 

Monitoring your iron levels can help you have a safe and healthy pregnancy.

If you enjoyed this article, you may also want to read this article on Struggling With Low Iron? Here’s How to Raise Your Levels While You Sleep.

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being