Fatigue, pale skin, shortness of breath—those signs often point to anemia. The good news: many types of anemia are preventable. Focus on diet, simple habits, and basic testing to cut your risk.
First, know the main causes. Iron deficiency is the most common form. Folate and vitamin B12 shortages also cause anemia. Chronic inflammation and some medications can interfere with red blood cell production. If you suspect symptoms, a quick blood test (CBC, ferritin, B12, folate) clears things up.
Add iron-rich foods to regular meals. Heme iron from meat, poultry, and fish absorbs best. If you’re vegetarian, choose lentils, beans, tofu, spinach, and fortified cereals. Pair plant sources with vitamin C—think orange juice with cereal or bell peppers in a bean salad—to boost absorption.
Avoid drinking tea or coffee with meals; tannins cut iron uptake. Calcium also competes with iron, so take dairy or calcium supplements at a different time than iron-rich meals or pills. Cooking in a cast-iron pan can increase food iron slightly, especially for acidic dishes like tomato sauce.
Folate is in leafy greens, asparagus, beans, and fortified grains. B12 comes from meat, eggs, dairy, and fortified plant milks. Older adults and people on strict vegan diets often need B12 supplements. Pregnant people need extra folic acid; follow prenatal advice to prevent megaloblastic anemia.
Consider timing for supplements. Take iron pills on an empty stomach for best absorption, or with a small amount of food if they upset your stomach. Pair iron tablets with vitamin C, and avoid taking them with calcium, antacids, or tea. If supplements cause constipation, speak with your provider about dose adjustments or stool softeners.
Get screened when it matters. Women with heavy periods, people with digestive disorders, older adults, and anyone with chronic disease should check levels periodically. Early detection prevents severe symptoms and reduces the need for stronger treatments like IV iron or transfusion.
Fixing anemia often needs both diet and medical care. If tests show low ferritin or abnormal blood counts, your doctor may recommend oral iron, injections, or investigating hidden blood loss. For B12 deficiency, injections or high-dose oral supplements can restore levels quickly.
Small changes add up: swap a snack for a handful of nuts and dried apricots, add a citrus fruit to meals, and avoid tea during dinner. Track symptoms and follow up on lab results. If you’re unsure what caused your anemia, ask your clinician for a clear plan and a recheck schedule. Healthy blood habits protect energy, mood, and long-term health.
Certain medications and conditions change iron needs. NSAIDs and blood thinners can cause hidden bleeding. Conditions like celiac disease, H. pylori infection, and gastric surgery reduce absorption. Tell your doctor about pills and digestive symptoms so they can order proper tests. A tailored plan may include treating the underlying cause, dietary changes, and a defined supplement schedule with follow-up labs to confirm recovery soon.
