Maintaining healthy hemoglobin levels during pregnancy is one of the most important steps for a healthy mother and a healthy baby. Low hemoglobin (anemia) is very common during pregnancy and may cause fatigue, weakness, breathlessness, and complications if not managed on time.
This guide explains the best foods, supplements, lifestyle habits, and Ayurvedic tips to naturally boost your hemoglobin levels.
What is Hemoglobin and Why Is It Important During Pregnancy?
Hemoglobin is a protein in your red blood cells that carries oxygen to your body and your growing baby.
During pregnancy, blood volume increases and your body needs more iron, folic acid, and vitamin B12 to keep hemoglobin at a healthy level.
Normal Hemoglobin Levels in Pregnancy:
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1st Trimester: 11.6 – 13.9 g/dL
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2nd Trimester: 9.7 – 14.8 g/dL
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3rd Trimester: 9.5 – 15.0 g/dL
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How to Increase Hemoglobin During Pregnancy?
1. Eat Iron-Rich Foods Daily
Iron is the key nutrient for hemoglobin formation.
Include these in your daily diet:
Plant-Based Iron Sources
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Spinach, methi, moringa leaves
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Beetroot
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Jaggery (gud), dates, raisins
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Ragi, bajra
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Lentils, chana, rajma
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Pumpkin seeds, sesame seeds
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Pomegranate
Animal-Based Iron Sources
2. Boost Iron Absorption with Vitamin C
Vitamin C helps your body absorb iron more effectively.
Add:
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Amla
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Lemon water
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Oranges
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Tomatoes
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Guava
Tip: Drink lemon water with meals to maximize iron absorption.
3. Increase Folic Acid Intake
Folic acid helps in RBC production, which increases hemoglobin.
Best Sources:
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Dark leafy vegetables
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Beans & lentils
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Citrus fruits
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Avocado
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Fortified cereals
4. Take Iron Supplements (Only as Prescribed)
Doctors commonly prescribe Iron + Folic Acid (IFA) tablets during pregnancy.
Do not take any supplement without medical guidance.
5. Avoid Tea, Coffee & Cola with Meals
These contain compounds (tannins) that block iron absorption.
Maintain a 2-hour gap between tea/coffee and meals.
6. Stay Hydrated
Good hydration supports healthy blood circulation and helps in maintaining normal hemoglobin levels.
Aim for 8–10 glasses of water per day.
Ayurvedic Ways to Increase Hemoglobin in Pregnancy
Ayurveda offers gentle, natural ways to improve hemoglobin safely:
1. Draksha (Raisins)
Daily consumption helps boost hemoglobin and reduces pregnancy fatigue.
2. Beetroot–Carrot Juice
A natural iron-boosting tonic known to increase hemoglobin.
3. Loha-Based Ayurveda Preparations
Must be taken after consulting an Aasha Ayurveda doctor.
4. Pregnancy Diet Plan from Aasha Ayurveda
Custom diet plans help correct anemia without side effects.
Danger Signs of Very Low Hemoglobin
Seek immediate medical support if you notice:
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Extreme tiredness
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Shortness of breath
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Palpitations
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Pale skin
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Hemoglobin below 9 g/dL
Final Thoughts
Increasing hemoglobin during pregnancy is completely possible with the right food choices, supplements, and Ayurvedic guidance. Focus on iron-rich foods, vitamin C, hydration, and regular checkups. A balanced pregnancy diet not only improves hemoglobin but also supports a healthy full-term pregnancy.