You’ve likely heard about heart health, bone health or mental health, but what about blood health? Blood health is equally important because your blood plays a vital role in delivering oxygen and essential nutrients to every organ and tissue in your body, ensuring they function optimally.
When blood health is neglected, it can lead to anemia, a condition where your blood lacks enough healthy red blood cells to carry oxygen efficiently. The leading cause of anemia is iron deficiency, which occurs when your body doesn’t have enough iron to produce these vital cells.
Who is at Risk of Poor Blood Health?
Certain groups are more vulnerable to poor blood health and anemia, including:
Children – Iron is essential for growth, brain development, and learning abilities.
Pregnant mothers – Their bodies require extra iron to support the baby’s growth and development.
Menstruating women – Monthly blood loss can deplete iron levels, increasing the risk of iron deficiency anemia.
Vegetarians and vegans – Plant-based diets often lack sufficient iron or provide non-heme iron, which is less easily absorbed.
Women with bleeding disorders – Conditions like heavy menstrual bleeding can significantly reduce iron stores.
Athletes – Intense physical activity increases iron demands. Endurance athletes, in particular, are at risk due to iron loss through sweat, gastrointestinal bleeding, and haemolysis (destruction of red blood cells).
Individuals with chronic illnesses – Conditions such as inflammatory bowel disease, chronic kidney disease, and heart failure often impair iron absorption or increase iron loss.
Surgical patients – Blood loss during surgery or pre-operative anaemia can increase the risk of post-operative complications.
The elderly – Aging reduces the efficiency of iron absorption, and poor nutrition due to difficulty chewing or limited dietary variety can result in insufficient intake of iron-rich foods.
How to Maintain Good Blood Health
A well-balanced diet is the foundation of good blood health. Ensure your meals include iron-rich foods from both:
Animal sources (heme iron) – Red meats, chicken liver, and anchovies.
Plant sources (non-heme iron) – Green leafy vegetables like spinach and swamp cabbage (kangkong).
To enhance iron absorption, pair iron-rich foods with:
Vitamin C – Found in tomatoes, bell peppers, guavas, papayas, and citrus fruits.
Vitamin D – Sourced from oily fish such as sardines, mackerel, and salmon.
At the same time, avoid consuming iron inhibitors before or after meals, including:
Tea, coffee, and wine – These contain tannins, which reduce iron absorption.
Milk – Calcium and casein in milk interfere with iron absorption.
Why is Iron Essential
Iron is crucial for various vital functions in your body, including:
Brain development and cognitive function – Particularly important in children for learning and memory.
Energy production – Iron is essential for ATP synthesis, which powers cellular processes.
Muscle strength and oxygen storage – Through myoglobin, a protein in muscle tissue.
Immune function – Supports the body’s ability to fight infections.
Collagen production – Necessary for healthy skin, hair, nails, and connective tissue.
Thyroid hormone synthesis – Regulates metabolism and energy use.
DNA synthesis and repair – Essential for cell growth and regeneration.
Why Iron is Critical for Specific Populations
Children – Iron supports brain development by aiding myelin formation and synaptic connections.
Pregnant mothers – Iron deficiency during pregnancy increases the risk of autism spectrum disorder and intellectual disabilities in children.
Adolescent girls – Iron deficiency during adolescence often carries into pregnancy, perpetuating a vicious intergenerational cycle of iron deficiency.
It also raises the risk of uterine atony (when the uterus, which is a muscle, fails to contract), the leading cause of post-partum haemorrhage.
Iron deficiency also increases the likelihood of post-partum depression.
Recognizing Iron Deficiency
Iron deficiency can be difficult to detect, as the symptoms can be mild and easily mistaken for other health issues. Early signs of iron deficiency often include:
Fatigue or feeling unusually tired
Weakness or lack of energy
Paleness, especially in the face or the inner lining of the eyelids
Shortness of breath or difficulty breathing with exertion
Cold hands and feet
Dizziness or lightheadedness
Headaches
Brittle nails that may break easily
Hair loss or thinning hair
Restless legs syndrome (uncomfortable sensations in the legs)
Chewing ice or cravings for non-food items such as paper, paint or clay (known as pica)
Iron Deficiency if left Untreated
Iron deficiency will progress to anemia if left untreated, potentially causing more severe symptoms and complications, such as:
Extreme fatigue or feeling extremely weak
Paleness that may become more pronounced
Heart palpitations or rapid heart rate
Chest pain, particularly during physical activity or stress
Cold hands and feet that persist despite warm conditions
Frequent infections due to a weakened immune system
Difficulty concentrating or brain fog
If you or someone you know experiences any of these symptoms, it is important to consult a healthcare provider. Early detection and treatment of iron deficiency and anemia can help prevent more serious complications and ensure better health outcomes.
The Importance of Screening and Iron Supplementation
Routinely screening at-risk populations for iron deficiency and anemia is as essential as screening for cholesterol or blood sugar levels. Iron deficiency is defined as ferritin levels below or equal to 100 µg/L, while anemia is defined as hemoglobin (Hb) levels below 13 g/dL across all populations.
Early detection and treatment can improve brain development, prevent long-term health issues, and contribute to a healthier population.
In countries like Malaysia, where over 50% of children and pregnant mothers are iron deficient, alternate day iron supplementation plays a critical role in maintaining blood health. Recommendations for supplementation include:
Infants – Exclusively breastfed babies should start iron supplementation at 4 months of age.
Children – Those aged 6 months to 12 years may require supplementation to support growth and development.
Women of childbearing age – Adequate iron before, during, and after pregnancy is crucial for maternal and fetal health.
The elderly – Sufficient iron helps maintain muscle strength, reduces the risk of falls, and lowers the likelihood of developing dementia.
Conclusion
Promoting blood health isn’t just about addressing today’s needs—it’s about building a healthy, thriving future for generations to come. By ensuring adequate iron intake and prioritizing blood health, we can support better brain development, reduce the burden of anaemia, and improve overall well-being across all stages of life. Aim to maintain ferritin levels above 100 µg/L and Hb levels at or above 13 g/dL for optimal health.
Dr. Jameela Sathar, MD, MRCP, FRCPath, is a Consultant Haematologist with extensive experience in patient care and clinical leadership. She previously served as the Head of the Department of Haematology at Ampang Hospital and as the National Head of Haematology Services in Malaysia. In these roles, she was dedicated to advancing care for patients with conditions such as thalassaemia, haemophilia, thrombosis, and bleeding disorders. Dr. Sathar played a key role in developing Malaysia’s national thalassaemia and haemophilia programs, significantly improving patient care. She also co-founded the Malaysian Society of Patient Blood Management and remains a strong advocate for patient blood management initiatives aimed at optimizing outcomes for patients.
Join the MyPBM 2nd Scientific Conference, themed "Recipe For Optimal Blood Health," brings together experts, researchers, and healthcare professionals to discuss the latest advancements in patient blood management (PBM). Building on the success of the inaugural event, the conference focuses on the critical role blood plays in overall health, with an emphasis on maximizing the value of a patient’s own blood for better outcomes. Through keynote addresses, panel discussions, and breakout sessions, attendees will gain insights into cutting-edge research, real-world case studies, and practical strategies to enhance patient care and advance PBM. This event promises to be an exciting opportunity for collaboration and knowledge-sharing in the pursuit of optimal blood health.
Please note that the views expressed in this article are those of the author and do not necessarily reflect the opinions or positions of Vital Signs.
