
Anaemia and Iron deficiencies
When most of us hear the word anaemia, we think of iron deficiency. This is partly true as a common form of anaemia is known as iron deficiency anaemia, however anaemia means low oxygen levels in the blood due to either a low number of red blood cells (haemolytic anaemia) or low haemoglobin in the blood. Any condition which causes red blood cells to be destroyed or not to be made correctly can cause anaemia. This includes megoblasts in the blood (megoblastic anaemia), poor production of red blood cells by the bone marrow (aplastic anaemia), blood loss (haemorrhagic anaemia) or nutrient deficiencies like Vitamin B12 (pernicious anaemia), folic acid or iron.
Excessive red blood cell destruction can be caused by sickle-cell anaemia, radiation treatment, chemotherapy, drug use, injury, liver, intestinal or thyroid problems, vitamin or mineral deficiencies or red blood cell defects. Anaemia due to poor red blood cell production occurs because of vitamin deficiencies particularly of iron, Vitamin B12 or folic acid. This is commonly seen with repeated pregnancies, long-term breastfeeding or cancer treatments.
Common symptoms of anaemia include pale skin, fatigue, jaundice, nerve pain, dizziness, hair loss and poor memory. Other less common symptoms are constipation, pale lips, sore mouth, absence of periods or heavy periods, pale, brittle and scooped nails, breathing problems, cold hands and feet, depressed growth, digestive upsets, headaches, poor appetite and immunity, depression, sore inflamed tongue, weakness, burning eyes, pale eyelids, mouth ulcers and cracks in the corner of the mouth.
Iron Deficiency anaemia occurs commonly with fibroids or cancer, with pregnancy, heavy menstruation, haemorrhoids, ulcerative colitis or during high growth periods. Iron is one of the most difficult minerals to absorb as its absorption is affected by many other factors including excess consumption of coffee, tea, soft drinks, medications like protein pump inhibitors or antacids and low hydrochloric acid levels in the stomach. Serum ferritin is the best indication of poor iron storage.
Vitamin B12 deficiency (megoblastic anaemia) is normally due to a problem with absorption, not intake, although vegetarianism is the rare exception. To absorb this correctly, substances like intrinsic factor, hydrochloric acid and pancreatic enzymes need to be secreted effectively.
Folic Acid deficiency is common because this mineral is only stored in the body for two months. Alcohol, pregnancy, oral contraceptive use, chronic diarrhea, inflammatory bowel diseases and use of certain medications can all increase the body’s needs for folic acid. A deficiency results in macrocytic anemia or enlarged red blood cells.
How to Test for Iron Deficiency At Home Yourself
TEST 1 - Place one of your hands flat on a table (palm down) and press firmly down on one fingernail to force all the blood out of the underlying nailbed. When you remove pressure, watch to see if rosy pink colour returns immediately. If there is no colour change, this may indicate an Iron deficiency. If it takes a long time for the colour to return your iron levels may be low. If the colour returns quickly, your iron levels are good. TEST 2 – Pull the bottom of your eyelid down. The colour underneath should be pink. If the lower membrane of the eye is white, this may indicate an iron deficiency.
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Dietary Tips
It is important to avoid a high intake of coffee, tea, alcohol, sugar and processed foods as these foods can block or deplete iron absorption. There are different forms of iron found in food – heme iron and non-heme iron. Heme iron is more absorbable and is found in red meats. Non-heme iron is less absorbable and found in plant based foods.
Iron Rich Foods
FOOD GROUP |
FOOD SOURCE |
Nutritional Foods: |
Bee Pollen, Blackstrap molasses
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Fruits: |
Raisins, Dates, Prunes – Dried, Bananas, Apricots, Figs, Prunes, Sultanas, Blackberry, Peaches
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Grasses: |
Wheat Grass
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Herbs: |
Basil, Parsley, Dandelion, Rosehips, Chickweed, Fenugreek, Yellowdock, Codonopsis, Burdock root
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Legumes: |
Lentils, Soya Beans, Mung Bean Sprouts, Lima Beans
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Meats: Rich in HEME iron – 40% more absorbable |
Organ Meats, Beef, Lamb, Turkey
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Nuts: |
Peanuts, Cashews, Brazil Nuts, Almonds, Walnuts, Pecans, Hazel Nuts,
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Seafood: |
Shellfish, Sardines, Cod, Haddock, Herring, Mussels
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Sea Vegetables and Algae: |
Chlorella, phytoplankton, spirulina
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Seeds: |
Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Cumin Seeds
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Vegetables: |
Asparagus, Avocado, Brussels Sprouts, Celery, Corn, Leeks, Radish, Lettuce, Jerusalem Artichokes, Peas – Green, Tomatoes, porcini mushrooms, button mushrooms
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Yeasts: |
Brewer's Yeast
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What is the difference between organic iron supplements, plant based iron supplements and man-made iron supplements?
Organic iron supplements are often sourced from organic herbs, plants or algae. It is important to remember that the word ‘organic’ is often thrown around in the health supplement world and often a product only has to have 10% organic ingredients in Australia to be labelled organic.
Organic beef liver is one of the best foods for iron deficiency anemia. It can also be taken in a supplement form and contains some heme iron, along with good amounts of B12 and folate. It is important to make sure it is grass fed and organic.
A great way to improve iron absorption is to eat iron rich foods in combination with Vitamin C. Good sources of Vitamin C include citrus, broccoli, cabbage, turnips and sweet potatoes. Try squeezing fresh lemon juice onto leafy greens or broccoli. I love using moringa along with iron rich herbs.
Green leafy vegetables are useful as they contain chlorophyll as well as iron, folic acid and other minerals. Chlorophyll is similar to haemoglobin so it can be used as a natural source of boosting hemoglobin.
Drink 100 mls of beetroot juice daily to help raise red blood cells. Wheatgrass is very good for anaemia – drink this fresh daily in a cold pressed form.

Foods rich in oxalates inhibit iron absorption. To increase iron absorption, limit oxalate foods to no more than 50 mg of oxalates daily. Below is a list of foods that contain over 50 mg of oxalates per serve. This includes spinach, rhubarb, rice bran, buckwheat, almonds, soy products, sweet and white potato, navy beans, dark chocolate, beets, millet, swiss chard and eggplant.
Foods rich in phytates can also inhibit iron absorption. They are found in high amounts in beans, legumes, wholegrains, nuts, seeds, and soy products. They can inhibit iron absorption – up to 55% of non-heme iron. Soaking these foods in water overnight can break down most of the phytate concentration. Fermenting or sprouting these are another way to help break these down.
Tannins found in coffee and tea can inhibit non-heme iron by 40% - drink at least 2 hours away from iron containing meals.
Polyphenols can inhibit the absorption of non-heme iron by a large percentage – a good example of this is green tea. If it contains 400 mg of polyphenols, it can inhibit iron absorption by 60 to 90%
Other foods that affect iron absorption include sugar, eggs, dairy products, coffee, ice-cream and beer.
Quick Tip:
Cooking with an iron skillet will add iron to the food and make more of it available for absorption and usage.
Useful Supplements
Iron Deficiency Anaemia
Supplement |
Dosage |
Use |
There are many forms of iron – some are more absorbable than others – I prefer plant based iron for better absorption |
Aim for 30 to 60 mg daily Ferrous fumerate Iron Byglycinate Ferric Pyrophosphate etc |
Needed to make healthy red blood cells, necessary for healthy iron absorption. |
Liposomal Vitamin C |
Take 1000 mg along with iron daily.
|
Essential for good absorption of iron. |
Beef Liver Capsules |
Take as directed |
This is a pure and natural source of iron, B12, folate and other vitamins and minerals for a complete food |
Vitamin B12 and Folic Acid deficiency anaemia
Supplement |
Dosage |
Use |
Vitamin B12 – sublingual tablets - (methylcobalamin) |
2000 mcg daily for one month, then 1000 mcg per day |
Helps to raise Vitamin B12 levels. |
Folinic Acid or 5 MTHF |
400 to 800 mcg x twice daily.
|
Helps to improve absorption of Vitamin B12 |
Beef liver, heart or kidney capsules |
Take 2 to 4 capsules daily or as directed |
A pure and natural source of iron, B12 and folate
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Herbs and Mushrooms to the Rescue
The best sources of natural iron include Alfalfa, Codonopsis, Curry leaves, Dandelion, Grape Skins, Hawthorn Berry, Pau d’arco, Raspberry leaf, Red Clover, Moringa, Burdock Root and Yellowdock.
Nettles is a great blood building herb that alleviates anaemia. It is a rich source of minerals, including iron and Vitamin C to ensure great absorption of these minerals.
Chickweed is a natural blood tonic that contains high amounts of iron and other minerals.
Shitake and Maitake are rich sources of antioxidants, vitamins and minerals including iron. You can use these fresh or in herbal extract forms to boost iron levels.
Katrina’s Favourite Picks
Iron infusion – iron and Vitamin C rich herbs, plants, algae and ferrous fumerate
Liposomal Vitamin C – highly absorbable
In love, health and energy,
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