Prevent anemia by boosting your blood health

Ivory Lira, RDN

Did you know that good blood health needs more than just iron to prevent anemia? Learn more about what your body needs to keep your blood healthy and flowing strong.

Reduce your risk for anemia with the right nutrients

Did you know that your blood is a living tissue? It carries oxygen and nutrients to the organs and other body tissues and also carries away waste products. Maintaining good blood health ensures that organs and tissues get the necessary nutrients and can function at their best.

Anemia can occur when the body doesn’t have enough red blood cells or the cells don’t have enough iron-rich hemoglobin. With inadequate red blood cells or low hemoglobin, the body lacks oxygen, making you feel very tired.

One of the most common forms of anemia is iron deficiency. However, your body needs other nutrients, such as vitamin B12, folate, vitamin K to support good blood health. A well-balanced diet and, sometimes, additional supplements provide the best defense against anemia. Read on to see how each nutrient contributes to blood health.

Iron

Iron is a mineral used to make the protein hemoglobin, which helps carry oxygen from the lungs to other tissues and organs in the body. Top food sources of iron include lean meats, seafood, poultry, iron-fortified breakfast cereals and breads, white beans, lentils, spinach, kidney beans, peas, nuts, and some dried fruits like raisins.

Iron found in animal sources is easily absorbed, while plant sources of iron are not absorbed as easily. Your iron needs can depend on your age, sex, and whether you consume a mostly plant-based diet. Vegetarians need almost twice as much iron from plant sources. Plant-based iron can be best absorbed when eaten with foods that contain vitamin C, like citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli.

Consuming iron beyond your needs will not improve blood health. Excess iron, especially from supplements, can have negative side effects such as inflammation of the stomach lining, ulcers, and decreased zinc absorption. Mega doses of iron can cause organ failure, coma, convulsions, or death.

How much iron do I need?

RDA for iron

Age	Male	Female
19-50	8 mg	18 mg
51 and older	8 mg	8 mg
Pregnant women	-	27 mg
Breastfeeding women	-	9 mg

Vitamin B12

Vitamin B12 is vital for developing red blood cells, nerve cells, and DNA. It is found in animal and fortified plant foods but not naturally in plants. Top B12 sources include fish, meat, poultry, eggs, milk, clams, oysters, beef liver, fortified breakfast cereals, nutritional yeast, and other fortified food products.

The body stores about five years' worth of vitamin B12, so it can take several years for symptoms of deficiency to appear. People with low B12 may feel tired and weak, have pale skin, heart palpitations, loss of appetite, weight loss, and infertility. Daily needs for vitamin B12 depend on age.

How much vitamin B12 do I need?

RDA for vitamin B12

Life Stage	Recommended Amount
Adults	2.4 mcg
Pregnant women	2.6 mcg
Breastfeeding women	2.8 mcg

Folate

Folate, or folic acid, is a B vitamin that helps make red blood cells. Ideally, we need many tiny red blood cells to carry oxygen most efficiently. Low folate levels cause new red blood cells to divide abnormally, creating larger and fewer blood cells–a condition called macrocytic anemia People with a folate deficiency may feel tired and weak and have difficulty concentrating, irritability, headaches, heart palpitations, and shortness of breath. Daily folate requirements depend on age. Women who don’t get enough folate, especially during pregnancy, are at risk of having babies with neural tube defects. Excessive folate supplements can hide a vitamin B12 deficiency, which does not happen with food sources of folate.

Folate is naturally found in beef liver, vegetables (especially asparagus, Brussels sprouts, dark green leafy vegetables), fruits, nuts, beans, and peas. Folic acid is added to enriched bread, flour, cornmeal, pasta, rice, fortified breakfast cereals, and fortified corn masa flour.

How much folate do I need?

RDA for folate (DFE is dietary folate equivalent)

Life Stage	Recommended Amount
Adults 19+	400 mcg DFE
Pregnant women	600 mcg DFE
Breastfeeding women	500 mcg DFE

Vitamin K

Vitamin K is an important nutrient for blood clotting. Daily needs depend on age and sex. Vitamin K deficiency is rare in the United States, as most people get enough from food. Bacteria in the colon also make some vitamin K that the body can absorb.

Top vitamin K sources include green leafy vegetables, vegetable oils, meat, cheese, eggs, soybeans, and some fruits like blueberries and figs. People taking blood thinners such as warfarin (Coumadin) should consume the same amount of vitamin K each day to help keep blood clotting levels stable.

How much vitamin K do I need?

RDA for vitamin K

Age	Male	Female
19+	120 mcg	90 mcg
Pregnant or breastfeeding women	-	90 mcg

These essential nutrients all play a role in maintaining healthy blood, yet none of them can do it alone. Consuming a balanced diet rich in nutrient-dense foods is the best way to ensure that your body and your blood are given all of the vitamins and minerals needed to function at their best.

Prevent anemia by boosting your blood health

Reduce your risk for anemia with the right nutrients