Anemia
A condition in which the blood carries less oxygen than it should, usually because of too few healthy red blood cells or too little haemoglobin. It often develops gradually and can leave a person tired, pale, and short of breath.
⚠ Seek medical attention if:
Chest pain, a racing or irregular heartbeat, severe shortness of breath, fainting, or signs of internal bleeding such as black or bloody stools. Seek urgent medical care for these. Any suspected anaemia should be confirmed and investigated by a doctor.
Lifestyle factors
Diets low in iron, vitamin B12, or folate; heavy menstrual periods; frequent blood donation; pregnancy; and poor absorption from some gut conditions
Nutritional factors
Iron deficiency, low vitamin B12, low folate, low vitamin C which helps iron absorption, and very restrictive diets
Possible medical causes
Iron, B12, or folate deficiency; chronic blood loss such as from the gut or heavy periods; chronic diseases; kidney disease; and inherited conditions such as thalassaemia or sickle cell
Next steps
See a GP for a blood test if you have ongoing tiredness, paleness, or breathlessness. Anaemia has many possible causes, so it should be diagnosed and investigated rather than self-treated with supplements.
Related nutrients (5)
Copper is needed to use iron properly; deficiency can cause an anaemia that does not respond to iron alone
Food sources: Lentils (cooked) (~0.5 mg per cup cooked), Pumpkin seeds (~0.4 mg per 30g serving), Almonds (~0.3 mg copper per 30g), Brazil nuts (~0.5 mg copper per 30g), Walnuts (~0.5 mg per 30g), Pecans (~0.3 mg per 30g), Pistachios (~0.4 mg per 30g), Macadamia nuts (~0.2 mg per 30g), Flax seeds (~0.3 mg per 30g), Coconut (~0.2 mg per 30g), Sesame seeds (~1.2 mg per 30g), Sunflower seeds (~0.5 mg per 30g), Hazelnuts (~0.5 mg per 30g)
Folate deficiency can cause anaemia by impairing red blood cell production
Food sources: Spinach (cooked) (~263 mcg folate DFE per cup cooked), Lentils (cooked) (~358 mcg folate DFE per cup cooked), Chestnuts (~20 mcg per 30g), Peanuts (~70 mcg per 30g), Hazelnuts (~35 mcg per 30g), Red beans (adzuki) (~278 mcg per cup cooked), Onion (~15 mcg per 80g), Kidney beans (~230 mcg per cup cooked), Garbanzo beans (chickpeas) (~280 mcg per cup cooked), Avocado (~81 mcg per 100g), Corn (~40 mcg per cup), Seaweed (~18 mcg per 10g dried), Edamame (~480 mcg per cup cooked), Sauerkraut (~12 mcg per 50g), Kimchi (~20 mcg per 50g)
Iron deficiency is the most common cause of anaemia worldwide
Food sources: Spinach (cooked) (6.4 mg iron per cup cooked), Lentils (cooked) (6.6 mg iron per cup cooked), Coconut (~1 mg per 30g), Sesame seeds (~4.3 mg per 30g), Chia seeds (~2.2 mg per 30g), Butternut (~1.2 mg per 30g), Kidney beans (~5.2 mg per cup cooked), Peppermint leaf (~a small amount per serving), Garbanzo beans (chickpeas) (~4.7 mg per cup cooked), Thyme leaf (~0.5 mg per 3g), Red beans (adzuki) (~4.6 mg per cup cooked), Mint leaf (~0.5 mg per 10g), Sauerkraut (~0.7 mg per 50g), Seaweed (~2 mg per 10g dried), Edamame (~3.5 mg per cup cooked)
Low vitamin B12 causes a type of anaemia that affects red blood cell formation
Food sources: Eggs (whole, boiled) (2.6 mcg B12 per 2 eggs)
Vitamin C helps the body absorb iron from food, supporting healthy red blood cells
Food sources: Spinach (cooked) (~18 mg vitamin C per cup cooked), Ginkgo nuts (~15 mg per 30g), Chestnuts (~7 mg per 30g (unusually high for a nut)), Avocado (~10 mg per 100g), Onion (~6 mg per 80g (half an onion)), Garlic (~2.5 mg per 9g), Mint leaf (~3 mg per 10g), Thyme leaf (~4 mg per 3g fresh), Basil leaf (~2 mg per 10g), Potatoes (~20 mg per medium potato (with skin)), Sweet potatoes (~22 mg per medium), Corn (~10 mg per cup), Purple sweet potatoes (~20 mg per medium), Kimchi (~10 mg per 50g), Cassava (~20 mg per 100g cooked), Sauerkraut (~7 mg per 50g), Yam (~12 mg per 100g cooked)
Supplement categories (5)
Only after anaemia is confirmed and the cause identified; do not self-treat, as excess iron is harmful
Cautions: Do not supplement without testing; haemochromatosis contraindication; keep away from children
May aid iron absorption when taken alongside iron-rich foods
Cautions: Caution in people prone to kidney stones due to an oxalate metabolite
Relevant for B12-deficiency anaemia, confirmed by testing
Cautions: Test levels before high-dose supplementation if the underlying cause is unclear
Provides folate and B12 involved in red blood cell formation
Cautions: High-dose B6 above 100 mg/day long-term is linked to nerve symptoms — check the product dose
Used in herbal practice to support iron uptake, but anaemia must be diagnosed and treated by a doctor
Cautions: High oxalate content, so avoid with a history of kidney stones or kidney disease; avoid in pregnancy; not a substitute for treating diagnosed iron-deficiency anaemia
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.