What to Take When Your Blood Level is Low?

October 21, 2025 •

4 min read

According to the National Heart, Lung, and Blood Institute, anemia, a condition characterized by low red blood cell count, is the most common blood condition in the U.S., affecting nearly 9.3% of the population. When faced with this issue, many people ask, "What to take when your blood level is low?". The answer depends on the underlying cause, but often involves increasing your intake of specific nutrients through food and supplements.

Quick Summary

A low blood level, or anemia, often stems from a deficiency in key nutrients like iron, vitamin B12, or folate. Effective strategies include adjusting your diet to incorporate iron-rich foods, meats, fortified grains, and leafy greens. For some, supplementation under medical guidance may be necessary. Other factors, like underlying conditions, may require additional treatment from a healthcare provider.

Key Points

Identify the deficiency: Low blood levels (anemia) are often caused by deficiencies in iron, vitamin B12, or folate, so a diagnosis is the first step.
Boost iron intake: Eat red meat, fish, shellfish, fortified grains, beans, and spinach to increase iron levels.
Consume vitamin C for absorption: Pair iron-rich foods with vitamin C sources like citrus fruits and broccoli to enhance iron absorption.
Include vitamin B12: Get B12 from animal products like meat, fish, eggs, and dairy, or from fortified plant-based foods.
Increase folate: Add dark leafy greens, legumes, citrus fruits, and fortified cereals to your diet to boost folate levels.
Consider supplements with medical advice: If diet isn't enough, supplements for iron, B12, or folic acid may be prescribed by a doctor.
Avoid iron absorption inhibitors: Limit coffee, tea, and excessive calcium intake around the time you consume iron-rich meals or supplements.

Understanding Low Blood Levels

Low blood levels typically refer to anemia, a condition where your blood has fewer red blood cells or less hemoglobin than normal. Red blood cells are essential for transporting oxygen from your lungs to the rest of your body. When this process is hindered, it can lead to symptoms like fatigue, weakness, dizziness, and pale skin. The most common types of nutritional anemia are caused by deficiencies in iron, vitamin B12, and folate. Addressing these deficiencies is key to restoring your blood levels.

Essential Nutrients to Address a Low Blood Level

Different types of anemia require different nutritional approaches. It's crucial to identify the specific deficiency to choose the right course of action, ideally in consultation with a healthcare provider.

Iron: The Most Common Deficiency

Iron is a core component of hemoglobin, the protein in red blood cells that carries oxygen. Iron deficiency is the most common cause of anemia worldwide.

Good sources of dietary iron include:

Heme iron (found in animal products): Lean beef, chicken, fish (salmon, tuna), and shellfish like clams and oysters. Heme iron is more easily absorbed by the body.
Non-heme iron (found in plant-based foods): Spinach, kale, fortified cereals and breads, lentils, beans, tofu, dried fruits, and nuts.

To maximize the absorption of non-heme iron, consume it with foods rich in vitamin C, such as oranges, broccoli, and tomatoes.

Vitamin B12: Crucial for Red Blood Cell Formation

Vitamin B12 is vital for the production of healthy red blood cells and for proper neurological function. A deficiency can lead to a type of anemia called megaloblastic anemia, which is characterized by abnormally large red blood cells.

Foods rich in Vitamin B12 include:

Meat (beef, poultry)
Fish and seafood (clams, salmon, tuna)
Dairy products (milk, yogurt, cheese)
Eggs
Fortified cereals and nutritional yeast (essential for those on vegan or vegetarian diets)

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

Folate, also known as folic acid, works alongside vitamin B12 to create new red blood cells. A deficiency can also cause megaloblastic anemia and is particularly important to monitor during pregnancy to prevent birth defects.

Excellent sources of folate are:

Dark green leafy vegetables (spinach, broccoli, asparagus, kale)
Legumes (chickpeas, lentils, peas)
Citrus fruits
Fortified grains (cereals, bread, rice, pasta)
Nuts and seeds

The Role of Supplements

For some individuals, especially those with severe deficiencies, dietary changes may not be enough. In such cases, supplements may be necessary.

Iron Supplements: Available in tablets, capsules, or liquid form. They are often taken on an empty stomach to increase absorption, though some take them with food to minimize side effects like constipation or nausea. Taking them with vitamin C can further enhance absorption.
Vitamin B12 Supplements: Oral tablets are effective for many, but some conditions like pernicious anemia require injections for proper absorption.
Folic Acid Supplements: Prescribed in tablet form to restore folate levels, often for a few months.

Comparison of Key Nutrients for Anemia


Nutrient	Primary Function	Food Sources	Supplement Format	Absorption Enhancers
Iron	Hemoglobin production; oxygen transport.	Red meat, fish, poultry, fortified cereals, beans, leafy greens.	Oral tablets, capsules, liquid, IV.	Vitamin C-rich foods (citrus fruits, peppers).
Vitamin B12	Red blood cell maturation, DNA synthesis.	Meat, fish, dairy, eggs, fortified cereals.	Oral tablets, injections, nasal spray.	N/A (requires intrinsic factor for absorption from food).
Folate (B9)	Red blood cell production, DNA synthesis.	Leafy greens, legumes, fortified grains, citrus fruits.	Oral tablets.	N/A.

What to Avoid

To optimize the absorption of these vital nutrients, it's equally important to know what can hinder the process. Certain substances can interfere with iron uptake, including:

Coffee and tea
Calcium (often found in dairy products and some supplements)
High-fiber foods (when consumed with iron)

Consider timing your meals and supplements to minimize these interactions. For instance, avoid drinking coffee or tea within an hour of taking an iron supplement.

Conclusion

Understanding what to take when your blood level is low involves recognizing that it's most often a symptom of an underlying nutrient deficiency, particularly iron, vitamin B12, or folate. A balanced diet rich in these key nutrients is the first line of defense. Foods like lean meats, fish, leafy greens, fortified cereals, and legumes are all excellent choices. In cases of severe deficiency or impaired absorption, supplements or injections may be necessary under a healthcare provider's supervision. Always consult with a doctor to determine the specific cause of your low blood level and the most effective course of treatment for your situation. Addressing the root cause with proper nutrition and medical guidance is the best way to restore your blood levels and overall health.

Frequently Asked Questions

The most common causes of low blood levels, or anemia, are deficiencies in iron, vitamin B12, or folate. Other causes include chronic diseases, blood loss from heavy menstrual periods or internal bleeding, and problems with the bone marrow.

For mild deficiencies, dietary changes can be very effective. However, for severe deficiencies or underlying medical conditions that affect absorption, diet alone may not be sufficient, and supplements or other medical treatments may be necessary.

Foods rich in heme iron, which is highly absorbable, include red meat, poultry, and fish. Plant-based sources of non-heme iron include beans, lentils, spinach, fortified cereals, and dried fruits.

To improve iron absorption, consume iron-rich foods with a source of vitamin C, such as orange juice, bell peppers, or strawberries. Additionally, avoid drinking coffee or tea or taking calcium supplements with your iron-rich meals.

Individuals following vegetarian or vegan diets, older adults, people with autoimmune conditions like pernicious anemia, and those who have had stomach surgery are at a higher risk of vitamin B12 deficiency.

Common symptoms include extreme fatigue, lack of energy, dizziness, pale skin, shortness of breath, rapid heart rate, and headaches. Symptoms may be mild initially and worsen over time.

You should see a doctor if you experience persistent symptoms of anemia, especially if you have an underlying chronic disease, are pregnant, or notice rapid changes. A blood test is necessary for an accurate diagnosis and treatment plan.