What Nutrient is Needed for Anaemia?

December 27, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency leading to anaemia worldwide, affecting a significant portion of the global population, particularly young children and women. Anaemia is a condition characterized by a shortage of healthy red blood cells or haemoglobin, leading to reduced oxygen delivery to the body's tissues. While iron is the most prevalent cause, other nutritional deficiencies also play a crucial role.

Quick Summary

Anaemia can stem from a deficiency in key nutrients like iron, vitamin B12, and folate, which are vital for healthy red blood cell production. This can result from poor diet, malabsorption issues, or increased physiological needs. The specific treatment and management depend on the underlying nutritional cause.

Key Points

Iron is the most common deficiency: Iron is essential for producing haemoglobin, which carries oxygen in red blood cells. A lack of it is the most frequent cause of anaemia globally.
Vitamin B12 and folate cause megaloblastic anaemia: Deficiencies in these B vitamins result in abnormally large, immature red blood cells, also known as megaloblastic anaemia.
Heme iron is better absorbed: Iron from animal sources (heme) is absorbed more easily by the body than iron from plant-based sources (non-heme).
Vitamin C enhances iron absorption: Consuming iron-rich foods with vitamin C-rich foods significantly improves the body's absorption of iron.
Nutrient deficiencies can cause nervous system issues: Long-term deficiencies, especially in vitamin B12, can lead to serious complications, including nerve damage and cognitive problems.
Blood tests are necessary for a correct diagnosis: Proper diagnosis requires a healthcare professional to identify the specific cause of anaemia, as symptoms often overlap.

The Core Nutrients for Red Blood Cell Production

Anaemia often results from a shortage of specific nutrients that are critical for making healthy red blood cells. Red blood cells are responsible for carrying oxygen from the lungs to the rest of the body, and a lack of them leads to classic anaemia symptoms like fatigue, weakness, and paleness. The primary nutrients involved are iron, vitamin B12, and folate.

Iron: The Foundation of Haemoglobin

Iron deficiency is the most common cause of anaemia globally. Iron is a vital component of haemoglobin, the protein in red blood cells that binds to oxygen. Without enough iron, the body cannot produce sufficient haemoglobin, leading to a reduced number of healthy, oxygen-carrying red blood cells. Dietary iron is available in two forms: heme iron from animal products like meat, poultry, and fish, and non-heme iron from plant-based foods. The body absorbs heme iron more efficiently.

Foods Rich in Iron:

Heme iron sources: Lean red meat, poultry, fish, and seafood like oysters and clams.
Non-heme iron sources: Lentils, beans, tofu, fortified cereals, spinach, and other dark, leafy greens.

To maximize iron absorption from plant-based sources, it is recommended to pair them with foods rich in vitamin C, such as citrus fruits, bell peppers, and tomatoes. Conversely, substances like tea, coffee, and calcium can inhibit iron absorption and should be consumed separately from iron-rich meals.

Vitamin B12: Essential for Cell Maturation

Vitamin B12 (cobalamin) is another crucial nutrient for anaemia prevention, particularly megaloblastic anaemia. It plays a key role in the maturation of red blood cells within the bone marrow. A deficiency leads to the production of abnormally large, immature red blood cells (megaloblasts) that cannot function correctly. Vitamin B12 is primarily found in animal-based foods, making it a particular concern for individuals following vegan or strict vegetarian diets.

Foods Rich in Vitamin B12:

Animal products: Meat, fish, eggs, and dairy products like milk, cheese, and yogurt.
Fortified foods: Many breakfast cereals, nutritional yeasts, and some plant-based milks.

Folate (Vitamin B9): A Partner in Red Blood Cell Synthesis

Folate, also known as vitamin B9, works with vitamin B12 to produce red blood cells. A folate deficiency also causes megaloblastic anaemia, with similar symptoms to B12 deficiency. Folate is found in a variety of foods, with the synthetic form (folic acid) commonly added to fortified grains.

Foods Rich in Folate:

Leafy greens: Spinach, Brussels sprouts, kale, and broccoli.
Legumes: Lentils, chickpeas, and beans.
Fruits: Oranges, bananas, and avocados.
Fortified foods: Many cereals, pasta, and bread products.

Other Supporting Nutrients

While iron, B12, and folate are the main culprits, other nutrients can also contribute to red blood cell health. Vitamin C aids in the absorption of non-heme iron, copper helps the body utilize iron, and vitamin A supports the mobilization of stored iron. A balanced diet is therefore essential for overall red blood cell health.

Comparison of Nutritional Anaemias

To better understand the differences, here is a comparison of the most common nutritional causes of anaemia.


Feature	Iron-Deficiency Anaemia	Vitamin B12-Deficiency Anaemia	Folate-Deficiency Anaemia
Primary Cause	Insufficient iron for haemoglobin production.	Lack of vitamin B12 for red blood cell maturation.	Inadequate folate for red blood cell synthesis.
Red Blood Cell Size	Microcytic (smaller than normal).	Macrocytic (larger than normal).	Macrocytic (larger than normal).
Common Risk Factors	Heavy menstruation, blood loss, poor diet, pregnancy, malabsorption.	Pernicious anaemia, vegan/vegetarian diet, older age, stomach surgery, malabsorption disorders.	Poor diet, alcohol abuse, pregnancy, malabsorption disorders, certain medications.
Key Symptoms	Fatigue, paleness, cold hands/feet, shortness of breath, pica, brittle nails.	Fatigue, nerve damage (tingling, numbness), cognitive issues, sore tongue.	Fatigue, irritability, diarrhoea, sore tongue.
Primary Treatment	Iron supplements (oral or IV), addressing blood loss.	Vitamin B12 injections or high-dose oral supplements.	Folic acid supplements (oral), addressing underlying cause.

Conclusion: Seeking the Right Diagnosis is Key

While many people associate anaemia with a simple iron deficiency, this guide shows that the reality is more complex. Iron, vitamin B12, and folate are all essential nutrients, and a shortage of any one of them can cause anaemia, sometimes with differing symptoms and requiring different treatments. Self-diagnosis based on symptoms alone is unreliable, as symptoms often overlap. It is crucial to consult a healthcare professional for a proper diagnosis through blood tests to identify the specific deficiency. Once the root cause is confirmed, a targeted dietary plan, along with professional medical guidance on supplements, can effectively manage the condition and restore health. For more detailed information on dietary approaches, the Healthline article on diet plans for anemia is a helpful resource.

This article is for informational purposes only and is not medical advice. Consult a healthcare professional for diagnosis and treatment.

Frequently Asked Questions

Iron deficiency is the most common cause of anaemia worldwide, leading to iron-deficiency anaemia due to the body's inability to produce sufficient haemoglobin.

Deficiencies in vitamin B12 and folate (vitamin B9) are also significant causes of anaemia, specifically a type known as megaloblastic anaemia.

To improve the absorption of non-heme iron from plant-based foods, you should consume them with a source of vitamin C, such as citrus fruits, bell peppers, or tomatoes.

Vegans need to be mindful of anaemia because vitamin B12 is primarily found in animal products. Without fortified foods or supplements, a vegan diet can lead to a deficiency.

Common symptoms include fatigue, weakness, pale skin, shortness of breath, and dizziness. Vitamin B12 deficiency can also cause nerve-related symptoms like tingling.

Dietary changes are crucial, but for many with a significant deficiency, supplements are necessary to replenish nutrient stores quickly. A healthcare professional should determine the best course of action.

Megaloblastic anaemia is caused by a deficiency in either vitamin B12 or folate. It results in the production of abnormally large, immature red blood cells that cannot function correctly.