How to Prevent Iron Deficiency Anemia

Iron deficiency is having a lack of iron in the body. Iron is an important mineral that your body needs to build healthy red blood cells. Iron deficiency anemia is a condition in which the concentration of red blood cells or hemoglobin in the blood is below normal because of too little iron.

Hemoglobin is a substance in red blood cells that carries oxygen to the body’s tissues.

You may develop iron deficiency anemia due to:

• Blood loss from an injury or condition such as Crohn’s disease.
• Your body being unable to properly absorb iron and use it to create red blood cells.
• Lack of iron in your diet.

You can prevent iron deficiency anemia by making certain changes to your diet and lifestyle.

What nutrition changes can be made?

• Eat foods that are high in iron, such as:
  • Red meat, especially liver and beef.
  • Poultry.
  • Seafood.
  • Dried fruit.
  • Prune juice.
  • Nuts.
  • Pumpkin seeds.
  • Beans.
  • Leafy green vegetables.
  • Molasses.
  • Tofu.
• Look for foods that have added iron (are fortified). Many cereals and breads are iron fortified.
• Eat foods that contain vitamin C along with iron-rich foods, preferably in the same meal. Vitamin C increases your body’s ability to absorb iron. Foods high in vitamin C include:
  • Citrus fruits, such as lemons, oranges, and grapefruits.
  • Berries.
  • Bell peppers.
  • Tomatoes.
  • Broccoli.
• Do not follow a diet that is very low in fat or very high in fiber.
• Do not drink very large amounts of milk, tea, or coffee.

What actions can I take to lower my risk?

It is important to know whether you are at risk for iron deficiency anemia. Ask your health care provider if you need a blood test to measure your iron or red blood cells. You may have a higher risk for iron deficiency anemia if:

• You are a woman and one of the following applies:
  • You have heavy menstrual periods.
  • You are pregnant.
  • You are breastfeeding.
• You have had bypass surgery for weight loss.
• You have a digestive disorder such as Crohn’s disease, irritable bowel syndrome, or celiac disease.
• You regularly take antacids or acid-lowering medicines.
• You follow a vegetarian or vegan diet.

To lower your risk for iron deficiency:

• If you are a vegetarian or vegan, talk with your health care provider or a dietitian about:
  • Taking an iron supplement.
  • Adding more iron-rich foods to your diet.
• Limit your use of antacids or acid-lowering medicines.
• If you have heavy menstrual periods, are pregnant, or are breastfeeding, ask your health care provider about taking an iron supplement.
• Work with your health care provider to manage conditions that can cause iron deficiency.
• Take over-the-counter and prescription medicines only as told by your health care provider.
• Keep all follow-up visits as told by your health care provider. This is important.

Why are these changes important?

It is important to make these changes so that you do not develop iron deficiency anemia. Iron-rich foods help your body produce more red blood cells and have more energy.

What can happen if changes are not made?

If you do not make these changes, you could develop iron deficiency anemia. If not treated, iron deficiency anemia can lead to serious health complications, including:

• Long-term (chronic) fatigue.
• Shortness of breath.
• Abnormal heart rhythms.
• Heart failure.
• Uncomfortable sensations and an overwhelming urge to move your legs (restless legs syndrome).
• Weakened disease-fighting system (immune system).

Where to find more information

Learn more about preventing iron deficiency from:

• National Heart, Lung, and Blood Institute: www.nhlbi.nih.gov  
• American Society of Hematology: www.hematology.org  

Contact a health care provider if you:

• Develop symptoms of iron deficiency, including:
  • Fatigue.
  • Headache.
  • Pale skin, lips, and nail beds.
  • Poor appetite.
  • Weakness.

Summary

• Iron deficiency anemia is a condition in which the concentration of red blood cells or hemoglobin in the blood is below normal because of too little iron.
• You can help prevent iron deficiency anemia by eating more iron-rich foods, such as red meat, poultry, or tofu. Look for foods that have added iron (are fortified), such as cereals.
• Eat foods that contain vitamin C along with iron-rich foods, preferably in the same meal. Vitamin C increases the body’s ability to absorb iron.
• Ask your health care provider about your risk for iron deficiency anemia and whether a multivitamin or supplement may be right for you.