How Frequent Blood Donors Can Replenish Iron
Blue Daily
| 3 min read
Proper iron levels are necessary for our cardiovascular system, especially. The body turns iron into hemoglobin, which helps red blood cells to transport oxygen through the bloodstream throughout the body. You naturally lose some iron with each blood donation.
For most blood donors, this dip in iron levels isn’t concerning and recovers naturally, along with red blood cell levels, within four to six weeks. However, for those who donate blood frequently, iron levels may not recover as quickly and may need to be replenished after donation or boosted before donation in order to avoid sustained low iron levels.
Who is considered a frequent donor?
A frequent blood donor is someone who donates blood once every 12 weeks. You can also be considered a frequent donor if you:
- are a woman under 50 and have donated two or more units of blood in the past year or made 10 or more platelet donations
- are a woman over 50 and have donated three or more units of blood in the past year or made 15 or more platelet donations
- a man of any age who has donated three or more units of blood in the past year or made 15 or more platelet donations
If you meet any of these requirements, it is worth checking your iron levels in an annual physical and watching your diet.
How much iron is lost from frequent donations?
You lose between 220 and 250mg iron each time you donate blood. The length of time it takes to recover depends on your iron levels when you donate, and your diet and lifestyle. If you are a frequent donor, it may take 24 to 26 weeks to fully recover your iron levels. Most of the time, low iron levels don’t cause notable symptoms while you recover. However, some may experience:
- anemia
- tiredness
- irritability
- fatigue
- low endurance
- difficulty concentrating
- cravings for ice or chalk
Tips for replenishing iron for frequent donors
If you are a frequent donor or want to avoid lower iron levels from giving blood, here are some ways to boost iron levels beforehand and replenish iron levels afterward:
Take an iron supplement
The Red Cross recommends consulting with your doctor about taking a multivitamin containing 18mg iron or an iron supplement of 18 to 38mg iron. These are available over the counter. Store iron supplements and multivitamins out of the reach of children. Too much of the mineral can cause iron poisoning. This causes vomiting, diarrhea, abdominal pain and, if untreated, liver damage.
Supplements are not regulated by the U.S. Food and Drug Administration. Discuss options with your physician before taking a supplement.
Make sure you are getting enough iron in your diet
A diet should include at least 10mg of iron for men and 18mg of iron for women daily. Frequent donors will need more. Animal sources of iron are better absorbed than plant sources. Foods high in iron include:
- fortified breakfast cereals, wheat and oats
- fish and shrimp
- beef and chicken
- eggs
- cashews, pistachios, almonds and walnuts
- tofu
- white beans, chickpeas and lentils
- kale, spinach and seaweed
- dates, figs and apricots
Combine iron-rich foods with Vitamin C
When you eat a meal rich in iron, pair it with foods high in Vitamin C, such as tomatoes or citrus fruits. Vitamin C increases the body’s absorption rate of iron.
Manage timing of foods that hinder iron absorption
Avoid coffee and tea for an hour before or after taking an iron supplement or eating meals with iron because the polyphenols in the beverages can impede iron absorption. It’s also a good idea to avoid eating calcium-rich foods together with significant sources of iron. Phytate is a compound found in plant foods like legumes that can interfere with iron absorption. Soaking beans and lentils can reduce phytate content.
Photo credit: Getty Images
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