What is anaemia?
There are different forms of this condition – the main types are caused by a lack of iron, vitamin B12 and folic acid. These are needed to help the body produce red blood cells. If the body is deficient in these vitamins, the risk of developing the condition is increased. The different types include:
- Iron-deficiency anaemia
- Megaloblastic anaemia
- Pernicious anaemia
These types of anaemia are often linked to nutritional deficiencies, and in some cases, may be supported by intentional dietary changes to counter the loss of vitamins that contributed to the reduction of red blood cells.
There are other types of anaemia that are hereditary or chronic, so dietary changes are unlikely to be effective in treating. There is some evidence to suggest that nutritional changes within lifestyle management can help, such as drinking plenty of fluids and increasing the nutrient density of meals.
If you have been diagnosed with any of the following, it is important that you follow medical advice from your GP or specialist, as these conditions often require clinical treatment and monitoring beyond dietary support.
- Sickle cell anaemia
- Anaemia of chronic disease
- Aplastic anaemia
What causes anaemia?
One of the most common causes is a lack of iron in the diet. If you follow a balanced diet containing a variety of foods, you should be consuming enough iron to help prevent developing the condition. If you follow a more restrictive diet – for example, fad diets, quick weight-loss diets or even a vegan diet – you are more likely to experience a deficiency due to a lack of nutrients.
Many foods contain iron, but iron from animal sources, such as red meat and fish is more easily absorbed than that found in vegetables (green, leafy vegetables and beans).
Other factors that may contribute to or cause anaemia include:
- women of reproductive age with heavy periods
- pregnancy, as more iron is needed to support the baby
- use of certain painkillers, such as ibuprofen and aspirin
- chronic kidney disease, where iron supplement injections may be required.
Blood loss can also be a cause of anaemia. Women who experience excessive menstrual bleeding or blood loss during childbirth are at an increased risk of the condition. As are people who have experienced gastrointestinal conditions including ulcers, haemorrhoids and inflammation of the stomach.
Young women, women during pregnancy, children and people with chronic diseases are at an increased risk of developing the condition. Poor diet and certain medical conditions can also increase risk later in life. The different forms of anaemia each vary in treatment, causes and symptoms.
Anaemia during pregnancy
In the UK, it is estimated that 23% of pregnant women have anaemia. This is most often bound to iron-deficiency, whereby nutrients and red blood cell delivery is split between both mother and baby. This can be exacerbated by morning sickness (causing nutrients to leave the body before absorption) or multiple pregnancies (twins/triplets), splitting nutrient delivery further.
Once notified of your pregnancy, your GP and midwives will prescribe antenatal supplements, most commonly consisting of folic acid or iron, as well as routine care to check in on you. If you suspect you may be/are pregnant and notice any of the following symptoms, you should seek advice from your GP or midwife to ensure appropriate support and care.
What are the symptoms of anaemia?
The most common symptoms of anaemia develop because there is a lack of oxygen in the blood, these include:
- tiredness
- lack of energy
- insomnia
- feeling faint
- a sensation of heart-racing
- loss of breath.
As there are different forms of the condition, the symptoms may vary depending on the underlying causes and the health of the person experiencing them.
Diagnosing anaemia
If you are concerned about your health and think you may be suffering from the condition, your GP will ask you questions about the symptoms you have experienced. They will also ask about your medical history and overall health - if you are suspected of having the condition, you will require a blood test to measure the levels of haemoglobin, vitamin B12, folate and iron.
Dietary management of anaemia
A balanced diet can help reduce the risk of developing this condition; it can also be a way to help treat the symptoms of anaemia. Other treatments can include iron supplements, medicines and surgical procedures.
Where anaemia is linked to nutritional deficiencies, dietary changes may help support recovery alongside medical treatment. The most appropriate approach will depend on the underlying cause, but in general, focusing on a varied diet that provides key nutrients and supports red blood cell production may be beneficial. This can include:
- Iron-rich foods: to support haemoglobin production. This can include foods such as lean meats, fish, eggs, legumes and fortified cereals
- Foods containing folate (vitamin B9): to help the body form healthy red blood cells. This includes green leafy vegetables, pulses and fortified grains.
- Sources of vitamin B12: important for red blood cell formation. High B-12 sources include meat, dairy products and fortified alternatives.
How can a nutritionist help with anaemia?
Feeling extreme tiredness or fatigue every day can become draining. The most effective way to prevent and help treat symptoms of anaemia caused by a lack of vitamins is to eat a balanced diet containing nutrient-dense foods.
A nutritionist will need to understand the type of anaemia you have to offer the most appropriate advice. For example, iron deficiency anaemia and megaloblastic anaemia have different causes, so the nutrients you may need to increase – such as iron, vitamin B12 or folate – will vary. Identifying the type of anaemia can help guide dietary changes to better support your health.
Following your blood test results, a nutritionist can offer personalised advice and support. They may talk through your current eating habits and help you make changes to better meet your nutritional needs. For example, if you are low in iron or vitamin B12, they can suggest foods to help increase your intake.
Working with a nutritionist can also help ease the pressure of managing your diet on your own, while offering ongoing support throughout your treatment.
Through a discussion of your eating habits and medical history, a nutrition professional will be able to provide you with support and a personalised meal plan. You can use our search tool to find a qualified professional best suited to you.
