Many women enter pregnancy already low in iron, even before their baby begins to grow. Pregnancy itself doesn’t deplete iron stores — but if those stores are already low, the demands of pregnancy, birth, and the blood loss of the early postpartum period can leave a new mother feeling profoundly depleted.

And while breastfeeding actually uses less iron than menstruation, the heavy lochia bleeding that follows birth — especially if there was significant blood loss or a cesarean — can place a real strain on iron levels in the weeks after birth.

Why Iron Matters After Birth

Iron is essential for creating healthy, oxygen-carrying red blood cells — the foundation of energy, tissue healing, mental clarity and immune function.

When iron is low, mothers may experience:

• Deep exhaustion that goes beyond normal tiredness
• Shortness of breath or feeling faint
• Trouble concentrating and remembering things
• Paleness in the skin, lips, or eyelids
• Rapid heartbeat, chest tightness, or a feeling of anxiety in the body
• Increased risk of postpartum depression
• Lower milk supply and earlier weaning

Because so many symptoms of iron deficiency overlap with the normal overwhelm of new motherhood, it can easily go unnoticed or brushed aside. But replenishing iron stores after birth can make a meaningful difference — not just in how a mother feels physically, but in her emotional resilience too​.

How Iron Deficiency Can Affect Breastfeeding

Low iron has also been linked to challenges with breastfeeding.
Anemia may contribute to a lower milk supply, and in some cases, lead to earlier weaning before four months postpartum​. Supporting iron levels isn’t just about the mother’s recovery — it’s also about laying the foundations for a strong breastfeeding journey, if that’s part of her path.

Whole Food Sources of Iron

Food-based sources of iron are generally easier for the body to absorb and gentler on digestion compared to many supplements.
There are two main types of iron in foods:

• Heme iron (animal sources) — much more easily absorbed
• Non-heme iron (plant sources) — absorption can be improved by pairing with Vitamin C-rich foods

Some iron-rich whole foods include:

Heme sources:

• Liver (beef, lamb, chicken, turkey)
• Beef, lamb, turkey, chicken (especially dark meat)
• Oysters, clams, sardines, salmon

Non-heme sources:

• Lentils, chickpeas, black beans
• Quinoa
• Pumpkin seeds, sesame seeds
• Spinach, kale, beet greens
• Dried apricots, prunes

Quick Tip:
Cooking meals in a cast iron pan can naturally increase the iron content of your food — especially when cooking moist or acidic dishes​.

Helping Your Body Absorb More Iron

To make the most of the iron in your meals:

• Pair iron-rich foods with Vitamin C sources like lemon juice, capsicum, strawberries or broccoli
• Avoid drinking coffee, black tea, or calcium-rich dairy alongside iron-rich meals (these can block absorption)
• Soak or sprout grains and legumes to reduce anti-nutrients that can limit iron absorption

A Little Note About Iron Absorption

Iron doesn’t work alone. Your body needs a few key nutrients — like Vitamin B12, Folate (B9), Vitamin A, and Copper — to properly absorb and use iron.

Even if you’re eating iron-rich foods, low levels of these supporting nutrients can sometimes make it harder for your body to build healthy red blood cells.

This is why eating a wide range of nourishing foods — not just focusing on one nutrient — can make such a difference in how you feel after birth.

If you’re feeling particularly depleted, it’s always worth chatting with a care provider who can check a fuller panel of nutrients, not just iron alone.

When Food Isn’t Quite Enough

Food should always be our first source of nourishment, but sometimes — especially if iron levels are already low — gentle supplementation can help bridge the gap.

Some of my favourite, real-food based options for supporting iron in postpartum are:

• Cell Squared Organ Meat Power — freeze-dried organ meats, easy to sprinkle into meals for a natural iron boost.
• Great Spirit Iron Restore Tonic — a liquid iron formula designed to be easy on digestion.
• Foraged For You Mother’s Blend — a beautiful all-rounder, rich in both iron and Vitamin C to support absorption.
• Iron Biotic by Naternal Vitamins — combines bioavailable iron with gut-supporting probiotics to help absorption and minimise common iron supplement side effects.

Always check with your care provider if you’re considering supplementation, especially if you’re experiencing significant fatigue, breathlessness, or other symptoms of low iron. You can find incredible nutritionists, naturopaths and nutrition consultants on our Village for Postpartum Directory.

Iron-Rich Recipes from Village for Mama

These recipes from Village for Mama: Nourishment for the Fourth Trimester are packed with iron and perfect for your postpartum table:

• Chicken & Bacon Pâté
• Turkey Burger Bites
• Pork, Fennel & Apple Sausage Rolls
• Bolognese Sauce
• Slow Cooked Chilli

Warm, nourishing, easy to digest and rich in iron — exactly what a healing body needs.

Iron-Rich Snacks from One Handed Bites

When life is busy and you need something simple, these one-handed recipes are perfect iron boosters:

• Lemon, Herb and Caper Meatballs
• Lamb, Macadamia and Mint Koftas
• Beetroot, Feta and Quinoa Burger Bites
• Spiced Beef and Green Olive Empanadas
• Pumpkin, Lentil and Pomegranate Rolls

These are brilliant to prep ahead so you have an easy grab and go snack in the fridge or freezer.

You can get both Village for Mama and One Handed Bites along with our comprehensive postpartum planning guide for just $99 in our Whole Village Bundle.

The early weeks after birth are sacred — a window to heal, restore, and slowly rebuild from the inside out.
Replenishing your iron stores during this time can help steady your energy, support breastfeeding, strengthen your emotional resilience, and lay foundations for long-term wellbeing.

If you’re feeling more depleted than you expected, know that it’s okay to seek help. Ask your care provider to check your hemoglobin, hematocrit, and ferritin levels if you’re experiencing symptoms of low iron.

This post is part of our Essential Postpartum Nutrients series. If you’d like to keep learning about the gentle, powerful ways food can support your fourth trimester — I’ll be sharing more soon.