What Do You Need More of If You Have Anemia?

November 16, 2025 •

4 min read

According to the World Health Organization, anemia affects over 2 billion people globally, often due to low hemoglobin levels. When you have anemia, you generally need more of the nutrients essential for producing healthy red blood cells, most notably iron, but also vitamins B12, folate, and others. Addressing these deficiencies through diet and supplements can effectively manage the condition.

Quick Summary

Anemia often requires increased intake of specific nutrients vital for red blood cell production. Key areas to focus on are iron, vitamin B12, and folate, which can be acquired through targeted dietary changes, supplements, and addressing absorption issues.

Key Points

Increase Iron Intake: For iron-deficiency anemia, focus on iron-rich foods like lean red meat, poultry, fish, and fortified cereals, as well as plant-based sources like lentils and spinach.
Boost Vitamin B12 and Folate: If deficiency is the cause, consume more vitamin B12 from animal products or fortified foods and more folate from leafy greens, beans, and enriched grains.
Enhance Iron Absorption with Vitamin C: Pair iron-rich foods, especially plant-based non-heme iron, with sources of vitamin C like citrus fruits, berries, and bell peppers to improve absorption.
Avoid Inhibitors: Limit or separate the intake of iron-rich foods from items that can block absorption, such as coffee, tea, and high-calcium dairy products.
Consider Supplements Under Guidance: In cases of significant deficiency or poor absorption, a healthcare provider may recommend iron, vitamin B12, or folate supplements.
Eat a Balanced Diet: A well-rounded diet with sufficient protein can help combat anemia and improve overall health, as malnutrition can contribute to the condition.

Essential Nutrients to Address When You Have Anemia

When diagnosed with anemia, your body lacks sufficient healthy red blood cells or hemoglobin, a protein responsible for carrying oxygen throughout your body. This oxygen deficiency is the primary cause of common symptoms like fatigue and weakness. The most effective strategy for combating this condition often involves supplementing and increasing the intake of specific nutrients. While iron is the most common deficiency, other nutrients are equally critical depending on the type of anemia present.

Iron: The Foremost Need for Iron-Deficiency Anemia

Iron-deficiency anemia is the most prevalent form of the condition, resulting from a lack of iron needed to produce hemoglobin. This is a critical building block for red blood cells. To increase iron levels, two types of dietary iron can be consumed: heme and non-heme. Heme iron is more easily absorbed by the body and is found in animal products, while non-heme iron is found in plant-based foods.

To maximize the absorption of non-heme iron, it's beneficial to consume it with foods rich in vitamin C. For example, pairing spinach with citrus fruits or cooking lentils with tomatoes can significantly boost absorption. Some foods, such as tea, coffee, and dairy, can inhibit iron absorption, so it is often recommended to avoid consuming them at the same time as an iron-rich meal. Additionally, cooking in a cast-iron skillet can naturally increase the iron content of your food.

Vitamin B12 and Folate: Crucial for Blood Cell Formation

In some cases, anemia can stem from a deficiency in vitamin B12 or folate (vitamin B9), leading to a condition known as megaloblastic anemia. These vitamins are vital for the formation and maturation of red blood cells. Without enough of these, the body produces abnormally large, immature red blood cells that cannot function correctly.

Sources of Vitamin B12 include meat, eggs, fish, and dairy products. For those following a vegetarian or vegan diet, fortified cereals, nutritional yeast, and supplements are essential to maintain adequate levels. Folate is abundant in green leafy vegetables, legumes, and enriched grains. A medical professional will determine the specific deficiency and recommend the appropriate supplements or dietary changes. Folic acid supplements are especially critical during pregnancy to support both maternal and fetal health.

Comparison of Heme vs. Non-Heme Iron


Feature	Heme Iron	Non-Heme Iron
Source	Animal products (meat, poultry, seafood)	Plant-based foods (leafy greens, legumes, nuts)
Absorption Rate	High (up to 30%)	Low (2–10%)
Absorption Modifier	Not significantly affected by other foods	Enhanced by Vitamin C; inhibited by calcium, tannins
Examples	Beef, liver, clams, fish	Spinach, lentils, fortified cereals, beans
Dietary Recommendation	Can be incorporated into meals to boost overall iron intake	Should be paired with Vitamin C sources to maximize absorption

Optimizing Your Anemia-Fighting Diet

An effective anemia management plan goes beyond just a few key nutrients. A balanced diet rich in a variety of foods can address multiple deficiencies and improve overall well-being. For example, a diet adequate in protein is also recommended, as malnutrition can exacerbate anemia. Protein is necessary for producing healthy blood cells. When planning meals, consider incorporating a mix of both heme and non-heme iron sources to ensure a comprehensive approach. Pairing plant-based iron with animal protein can further increase absorption.

Recommended Food Groups for Anemia

Meat and Poultry: Excellent sources of highly absorbable heme iron. Liver and other organ meats are especially rich in iron, folate, and vitamin B12.
Seafood: Shellfish like oysters and clams provide significant heme iron, while fatty fish such as salmon and tuna also contribute valuable nutrients.
Legumes and Beans: An affordable and versatile source of non-heme iron. Options like lentils, chickpeas, and soybeans are staples for boosting iron intake, especially for those on vegetarian diets.
Dark Green Leafy Vegetables: Spinach, kale, and broccoli are packed with non-heme iron and folate. Cooking them can help release more iron, and adding a squeeze of lemon juice (vitamin C) improves absorption.
Fortified Grains and Cereals: Many breads, pastas, and breakfast cereals are fortified with iron and B vitamins, making them an easy way to increase your daily intake.
Nuts and Seeds: A healthy snack option, nuts like cashews and pistachios and seeds such as pumpkin seeds offer a good amount of iron.
Dried Fruits: Raisins, apricots, and prunes are convenient and naturally sweet sources of iron.

Conclusion

If you have anemia, the specific nutrients you need more of depend on the underlying cause, but for most, increasing intake of iron, vitamin B12, and folate is critical. A varied diet rich in meat, poultry, fish, leafy greens, and legumes, complemented by Vitamin C, can effectively combat nutritional anemia. While dietary adjustments are a powerful tool, it's important to consult a healthcare provider for a proper diagnosis and treatment plan, which may include supplements. For example, in cases of severe deficiency or impaired absorption, oral supplements or even intravenous iron may be necessary. Taking a proactive approach to nutrition can help restore red blood cell levels and alleviate the debilitating symptoms of anemia, restoring your energy and overall health.

Disclaimer: The information provided in this article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Frequently Asked Questions

The most common deficiency that causes anemia is a lack of iron, which is essential for the body to produce enough hemoglobin for healthy red blood cells.

Besides iron, the most important vitamins for preventing anemia are vitamin B12 and folate (vitamin B9), which are crucial for the proper formation and maturation of red blood cells.

To increase iron absorption, especially from plant-based sources, consume iron-rich foods at the same time as foods high in vitamin C, such as oranges, bell peppers, or strawberries.

While most foods are fine, it is best to limit consumption of high-calcium dairy products, coffee, and tea around meal times, as they can inhibit iron absorption.

Yes, vegetarians and vegans are at higher risk for iron-deficiency anemia because they do not consume heme iron from meat, and for vitamin B12 deficiency, which is primarily found in animal products. They should focus on fortified foods and supplements.

While you may start feeling better within a week or so of starting iron supplements, it typically takes several months of consistent intake to fully replenish your body's iron stores.

Yes, cooking food in a cast-iron skillet can increase the iron content of your meals, particularly for acidic foods, though it's a supportive measure rather than a primary treatment.