Pregnant women do need double the amount of iron than when not pregnant. Due to inadequate diet or long-standing issues, anaemia is one of the most common pregnancy problems. According to Ayurveda, the causes for anaemia in pregnancy are Agnimandya, low digestive strength, and poor quality Rasa Dhatu (plasma or lymph). Rasa is the first tissue, and it is responsible for nourishment, nutrient absorption, and building Rakta (blood). During pregnancy Rasa Dhatu has a lot more to juggle – it needs to nourish the fetus, the breast tissue and the pregnant woman. Without adequate support, Rasa becomes easily overwhelmed, and problems like low iron levels can develop. Too much heat or Pitta can further deteriorate the state of Rasa. Ayurveda, therefore, sees the following Pitta aggravating habits as causes for Garbhini Pandu (anaemia in pregnancy):

• Consumption of hot, spicy, salty or fermented food
• Unsuitable food combinations 
• Eating too much tahini (very heating and Pitta aggravating) 
• Day sleep 
• Parasites 

Psychological factors can also lead to physical imbalance. The ancient texts mention anxiety, worry, phobia, sorrow, and a feeling of guilt as potential culprits. These emotions can affect our digestion and our ability to absorb nutrients.  

Today we have regular blood tests during pregnancy to monitor the overall health of the mother and detect low iron levels. If it has been a while since your last blood test, here is a list of anaemia related symptoms. 

• Fatigue
• Weakness
• Pale or yellowish skin
• Shortness of breath
• Dizziness or lightheadedness
• Irregular heartbeats
• Chest pain
• Cold hands and feet
• Headache

Anaemia in pregnancy is one of the major causes of congenital malformation and neonatal complications. If you experience some of these symptoms, bring it up at your next check-up, or book an appointment with your pregnancy caretaker if your symptoms are severe.

To prevent iron deficiency and even if you are already taking supplements, consider the following steps to boost your body’s ability to absorb iron. By supporting our bodies natural iron absorption, we can avoid a long term dependency on iron supplements which can come with some uncomfortable side effects like constipation. 

1) Strengthen digestion

The quality of Rasa is directly related to Agni, the digestive fire. Therefore, we need to take care of Agni by eating meals that support our digestion, like grains rich in fibre and low in gluten, such as barley, rice, mung beans or red lentils. This approach also makes sense from a Western perspective. For optimal nutrient breakdown and absorption, we need strong digestion and healthy gut flora. A few basic habits to support your digestion are: chew your food well, only eat when truly hungry, have your biggest meal at lunchtime, and add digestive spices to your food. Check our Kindle Agni post on Instagram for more details on how to strengthen your digestion.

2) Nourish Rasa

While the following foods do not necessarily directly increase iron, they help strengthen Rasa, which, in turn, improves our ability to absorb iron. Grape and pomegranate juice can be drunk diluted with water to nourish Rasa. Barley soup, mung dhal soup or meat soup (called Rasa in Ayurveda) are excellent meals for nourishing Rasa. Season with some simple spices to support your digestion, like ginger, coriander, black pepper and a bit of rock salt. Sweet, gently warming spices like fennel seeds, fenugreek seeds, ginger, cinnamon, nutmeg, saffron or cardamom also nourish Rasa.

3) Eat iron-rich foods combined with vitamin C 

Once your digestion is strong, you can incorporate iron-rich foods into your diet. These foods often are a little harder to digest, so make sure your Agni is strong enough to reap all the benefits. Western science has found that Vitamin C increases our body’s ability to absorb iron. Try adding some lemon or lime juice to your iron-rich meals. Too much lemon can aggravate Pitta, whereas lime does not have a negative effect on it. Fresh herbs like thyme and dill also contain high quantities of vitamin C. When making your meals, keep in mind that calcium can hinder the absorption of iron. Consider avoiding dairy and caffeine for at least an hour before or after eating an iron-rich meal. Ayurveda recommends pomegranate juice as a blood tonic to boost iron levels. Other foods rich in iron are dark leafy greens, legumes (best washed, husked & soaked), meat, figs, dates, plantain (cooking banana), jaggery and molasses. 

4) Ayurvedic Herb-Mineral Formulations

Ayurveda has several very potent herbal remedies to help with low iron levels. These formulations use the synergies of Vitamin C rich plants, Rasa and strength building herbs combined with iron-rich minerals. Book an appointment with your local Ayurvedic Practitioner, who can select the best formula for you.