Natural ways to boost your iron and beat anaemia

Anaemia’s one of those things that can creep up on you quietly. One minute you're just feeling a bit run-down, and the next you're wondering why climbing a flight of stairs feels like scaling a mountain. If you've ever had that bone-deep tiredness or caught yourself looking unusually pale in the mirror, it might be more than just a rough week. Anaemia could be lurking in the background.

Let’s have a proper chat about it: what anaemia actually is, who's more likely to get it, and how natural treatments can really help you get back on your feet.

What is anaemia?

In simple terms, anaemia happens when you don’t have enough healthy red blood cells to carry oxygen around your body. Those cells are packed with a protein called haemoglobin, which does all the heavy lifting getting oxygen where it needs to go.

If your haemoglobin levels are low, everything feels harder — you're tired, foggy, and sometimes even a bit breathless after just mild activity.

The most common type? Iron deficiency anaemia. But there are others too, like vitamin B12 deficiency anaemia or anaemia linked to chronic illness.

So, who’s most at risk?

Some groups of people need to be a bit more watchful. You might be at higher risk if:

• You’re vegetarian or vegan (plants have iron, but it’s a trickier type for our bodies to absorb)

• You have a digestive condition like coeliac disease

• You experience heavy periods

• You’re pregnant or have recently given birth

• You’ve had surgery or significant blood loss

Honestly, it's not just about diet; absorption and blood loss play huge roles too.

If you're also looking to boost your diet even further, you might want to check out these protein-rich foods that can help support your overall energy and recovery.

How to spot the signs of anaemia

Anaemia symptoms can be annoyingly sneaky. You might feel:

• Constantly tired (and not just because Netflix kept you up)

• Dizzy or lightheaded

• Short of breath after small efforts

• Colder than usual, even when everyone else is comfy

• Looking a bit ghostly (pale skin)

• Struggling with headaches or an increased heartbeat

If that sounds all too familiar, a quick blood test with your GP can clear things up.

Natural ways to boost your iron and energy

If you're low on energy and iron, the good news is there are some simple and natural fixes you can start right away. From loading up on better foods to trying out traditional therapies, these small changes can really make a big difference.

1. Food first (always)

Honestly, nothing beats a good diet when it comes to boosting iron naturally.

Some iron-rich favourites include:

• Red meats (beef, lamb, chicken liver if you’re feeling brave)

• Salmon and tuna

• Leafy greens like spinach and kale

• Lentils, beans and chickpeas

• Baked potatoes

• Iron-fortified cereals

And here's a cheeky hack: pairing these foods with vitamin C-rich goodies (like oranges, strawberries, or bell peppers) can help your body absorb way more iron. Think spinach salad with lemon dressing, or steak with a side of roasted capsicum.

2. Herbs that pack a punch

Some herbs have been used traditionally for blood health. A few to keep in mind:

• Nettle leaf rich in iron and vitamin C

• Dandelion root supports digestion and iron uptake

• Ginger may improve circulation and digestion

You can make simple teas or look into herbal supplements but best to run it by a naturopath first.

3. Acupuncture and Chinese medicine

Acupuncture might sound a bit out-there if you haven’t tried it, but there's actually some research showing it can help support blood health and energy levels.

Traditional Chinese Medicine (TCM) often sees anaemia as a "spleen and liver" problem (their version of energy management), and treatment aims to strengthen those systems. If you're into natural therapies, it could be a gentle way to support your body alongside diet changes.

4. Iron supplements when food isn't enough

Sometimes, despite best efforts, you might still need a little extra help. Iron supplements can top you up when diet alone isn’t cutting it.

There are two types:

• Heme iron: easier to absorb, found in animal products

• Non-heme iron: found in plants and supplements

Heads up: Iron pills can be rough on your stomach. Some people do better with slow-release versions, liquid iron, or taking supplements with food.

For a refreshing way to boost your nutrient intake, you might also like these healthy cucumber smoothie recipes packed with goodness.

5. Tuina massage (yep, massage can help!)

Tuina is a Chinese massage technique focused on improving circulation and energy flow. Practitioners believe it can indirectly help boost blood health by supporting the spleen and digestive organs.

Even if you're sceptical about the theory, a good massage is never a bad idea when you're tired and stressed, right?

Day-to-day tips for living with anaemia

Managing anaemia isn’t just about food or herbs — it’s also about pacing yourself and making smarter choices day to day:

• Listen to your body: Rest when you need it. Seriously.

• Stay hydrated: Dehydration can make symptoms feel worse.

• Eat regularly: Small, balanced meals can keep energy steady.

• Avoid crazy heavy workouts: At least until your iron levels are sorted.

• Prioritise sleep: Easier said than done, but crucial.

Healing isn't a race, be kind to yourself.

Quick table: best foods to fight anaemia

Pro tip: Even just adding a few combos like lentil soup with a side of orange slices can make a real difference over a few weeks.

Wrapping up

Anaemia is more common (and fixable) than you might think. Sometimes all it takes is a few small shifts — smarter food choices, a good herbal tea here and there, and listening when your body says "hey, I need a break".

Of course, make sure you’re working with your doctor or a qualified natural therapist, especially if you're thinking of mixing natural treatments with prescriptions.

If you want help finding a good naturopath, nutritionist, or TCM practitioner near you, jump onto Natural Therapy Pages, we’ve got heaps of options to get you started.

Feeling brighter is closer than you think!