What to Eat If You Have Anemia

While people of all ages can develop anemia, women have unique risk factors. Read on to learn more about this blood disorder and the foods that can help prevent it.

If you’re experiencing unexplained fatigue, headaches, and irritability, you may have a form of anemia,[1] which affects an estimated 3 million Americans.[2] Anemia is the most common blood disorder in the U.S.[3]

While people of all ages can develop anemia, women have unique risk factors. Read on to learn more about this blood disorder and the foods that can help prevent it.

What is anemia?

Anemia occurs when there’s a problem with red blood cells.[4] Red blood cells carry oxygen from the air you breathe into the tissues throughout your body.[5] This oxygenated blood keeps tissues and organs healthy. Red blood cells also carry carbon dioxide to your lungs. You breathe out this gas when you exhale.[6]

When you have anemia, it means there aren’t enough red blood cells in your body, or the blood cells don’t work as well as they should.[7] As a result, there isn’t enough oxygen in your body.[8]

Types of anemia

Some types of anemia, like sickle cell anemia, are genetic and affect members of the same family.[9] But most cases of anemia are due to nutrient deficiencies, such as:[10]

Iron-deficiency anemia

Iron-deficiency anemia is the most common type.[11] Your body needs iron (a mineral) to make hemoglobin, a protein in red blood cells.[12] Hemoglobin helps carry oxygen through your blood to all parts of your body.[13]

Women are more likely than men to develop iron-deficiency anemia due to:[14]

Menstruation: Up to 5% of women have heavy menstrual bleeding that causes anemia.
Pregnancy: Pregnant women need more iron to support their unborn baby’s development. Approximately 1 in 6 pregnant women develop iron-deficiency anemia.
Digestive system problems: Crohn’s disease, celiac disease, and ulcers can make it harder for your body to absorb iron from food.
Uterine fibroids: These noncancerous (benign) growths in the uterus can cause heavy bleeding and potentially anemia.

Vitamin-deficiency anemia

Low levels of vitamin B12 or folate (vitamin B9) can cause vitamin-deficiency anemia.[15] These B vitamins help your body make healthy red blood cells.[16]

You must get vitamin B12 and folate from foods because your body can’t make them.[17] If your diet doesn’t have enough of these B vitamins, red blood cells can become too large and take on an irregular shape.[18] Because they’re misshapen, the red blood cells can’t carry oxygen the way they should.[19]

Risk factors for vitamin-deficiency anemia include:[20]

Alcohol consumption of more than 1 drink per day for women (2 drinks per day for men)
Autoimmune diseases, such as Type 1 diabetes or celiac disease
Digestive disorders, such as Crohn’s disease and ulcerative colitis
Pregnancy or breastfeeding
Taking metformin for prediabetes or diabetes, or using certain heartburn medications
Vegan diets
Weight-loss surgery

Could you have anemia?

Anemia can be mild or severe, depending on the extent of the nutrient deficiency.[21] Fatigue is the most common symptom.[22] But many conditions, including poor sleep, can make you feel tired.

Your health care provider can perform a blood test to diagnose anemia.[23] This test can measure red blood cell levels, as well as check their size and shape.[24] It can also check your iron, folate, and vitamin B12 levels.[25]

In addition to fatigue, anemia can cause these symptoms:[26]

Chills or cold hands and feet
Dizziness
Headaches
Heart palpitations
Pale skin color
Shortness of breath

What to eat if you have anemia

Getting more iron or B vitamins from foods can help if you have, or are at risk for, anemia.[27] Choose these foods when possible:

Iron-rich foods

There are 2 types of iron in foods: [28]

Heme iron comes from hemoglobin in meat products. Good sources of heme iron include salmon and seafood, poultry, pork, eggs, and beef.
Nonheme iron comes from plant-based foods. These include beans, nuts, seeds, raisins, broccoli, spinach, potatoes, tofu, and some fortified whole-grain products.

Your body absorbs heme iron better than nonheme iron. [29] It also absorbs iron better if you have iron-rich foods along with foods high in vitamin C, such as oranges and tomatoes.[30]

Foods high in vitamin B12

Good food sources of vitamin B12 include:[31]

Dairy milk and dairy products, such as cheese and yogurt
Eggs
Fortified milk alternatives, such as soy milk and almond milk
Fortified cereals
Lean proteins, including beef and pork, chicken, seafood, and fish

Foods high in folate (vitamin B9)

Healthy food sources of folate include:[32]

Fruits including Bananas, papaya, avocado and oranges
Black beans and soybeans/edamame
Eggs
Fortified breads and cereals
Lentils and legumes
Nuts and seeds
Vegetables and leafy greens, including asparagus, broccoli, Brussels Sprouts, and spinach

In summary: The right foods can help prevent and treat anemia

Anemia does more than make you tired. Your heart has to work harder to pump more blood when the blood doesn’t have enough oxygen. [33] This extra work can cause heart problems.[34] Treating underlying conditions that cause anemia can help. In addition to adding more nutrient-rich foods to your diet, your health care provider may also recommend supplements.[35] Your provider or pharmacist can help you learn more about supplement options.

Now that you know more about anemia and the foods you need, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

Set specific nutrition goals.
- Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about women and anemia

What is anemia?

Anemia occurs when there aren’t enough red blood cells in your body.[36] Or you have enough red blood cells, but they don’t work as they should.[37] These problems affect how much oxygen circulates in blood throughout your body.[38]

What are risk factors for iron-deficiency anemia?

Women who are pregnant or have heavy menstrual bleeding, uterine fibers, or certain digestive disorders are more likely to develop iron-deficiency anemia.[39]

What are risk factors for vitamin-deficiency anemia?

Autoimmune diseases, excessive alcohol consumption, digestive disorders, and pregnancy increase a woman’s risk of vitamin-deficiency anemia.[40]

Download your app on the App Store today

[1] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; National Heart, Lung, and Blood Institute. Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia; Penn Medicine. Anemia. https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/anemia

[2] National Heart, Lung, and Blood Institute. Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia; American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[3] American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[4] American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[5] Cleveland Clinic. Function of Red Blood Cells. Last reviewed August 11, 2021. https://my.clevelandclinic.org/health/body/21691-function-of-red-blood-cells

[6] Cleveland Clinic. Function of Red Blood Cells. Last reviewed August 11, 2021. https://my.clevelandclinic.org/health/body/21691-function-of-red-blood-cells

[7] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[8] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[9] Mayo Clinic. Sickle Cell Anemia. Last reviewed December 22, 2023. https://www.mayoclinic.org/diseases-conditions/sickle-cell-anemia/symptoms-causes/syc-20355876

[10] National Library of Medicine. Iron Deficiency Anemia. Last reviewed. https://www.ncbi.nlm.nih.gov/books/NBK448065/

[11] National Library of Medicine. Iron Deficiency Anemia. Last reviewed. https://www.ncbi.nlm.nih.gov/books/NBK448065/

[12] Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia; Cleveland Clinic. Function of Red Blood Cells. Last reviewed August 11, 2021. https://my.clevelandclinic.org/health/body/21691-function-of-red-blood-cells

[13] Cleveland Clinic. Function of Red Blood Cells. Last reviewed August 11, 2021. https://my.clevelandclinic.org/health/body/21691-function-of-red-blood-cells; Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia

[14] Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed May 3, 2017. https://owh-wh-d9-dev.s3.amazonaws.com/s3fs-public/documents/fact-sheet-iron-deficiency-anemia.pdf

[15] National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

[16] National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

[17] Cleveland Clinic. Vitamin B12: Benefits and Sources. Last reviewed June 8, 2022. https://health.clevelandclinic.org/vitamin-b12; Cleveland Clinic. Folate Benefits and 13 Folate-Rich Foods to Try. Last reviewed November 3, 2021. https://health.clevelandclinic.org/benefits-of-folate

[18] Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

[19] Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

[20] National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

[21] Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia; National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

[22] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia

[23] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia

[24] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia

[25] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia

[26] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia; Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia

[27] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; National Heart, Lung, and Blood Institute. Anemia: Treatment and Management. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/treatment

[28] Cleveland Clinic. 52 Foods High in Iron. Last reviewed March 15, 2023. https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet

[29] Cleveland Clinic. 52 Foods High in Iron. Last reviewed March 15, 2023. https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet

[30] Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia

[31] National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin B12 Benefits and Best Sources. Last reviewed June 8, 2022. https://health.clevelandclinic.org/vitamin-b12

[32] Cleveland Clinic. Folate Benefits and 13 Folate-Rich Foods to Try. Last reviewed November 3, 2021. https://health.clevelandclinic.org/benefits-of-folate

[33] Mayo Clinic. Anemia. Last reviewed May 11, 2023. https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360; Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia

[34] Mayo Clinic. Anemia. Last reviewed May 11, 2023. https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360; Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed February 22, 2021. https://womenshealth.gov/a-z-topics/iron-deficiency-anemia

[35] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; National Heart, Lung, and Blood Institute. Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia

[36] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[37] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[38] Cleveland Clinic. Anemia. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/3929-anemia; American Society of Hematology. Anemia. https://www.hematology.org/education/patients/anemia

[39] Office on Women’s Health. Iron-Deficiency Anemia. Last reviewed May 3, 2017. https://owh-wh-d9-dev.s3.amazonaws.com/s3fs-public/documents/fact-sheet-iron-deficiency-anemia.pdf

[40] National Heart, Lung, and Blood Institute. Vitamin B12-Deficiency Anemia. Last reviewed March 24, 2022. https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia; Cleveland Clinic. Vitamin Deficiency Anemia. Last reviewed July 22, 2022. https://my.clevelandclinic.org/health/diseases/17732-vitamin-deficiency-anemia

What to Eat If You Have Anemia

What is anemia?