From the Guidelines
Mild anemia can be caused by several lifestyle habits, primarily poor dietary choices lacking in iron, which can be mitigated by consuming iron-rich plant-based foods in combination with sources of vitamin C, as recommended by the most recent study 1.
Causes of Mild Anemia
- Diets low in iron-rich foods such as red meat, leafy greens, beans, and fortified cereals can lead to iron-deficiency anemia over time.
- Strict vegetarian or vegan diets without proper supplementation may cause B12 deficiency anemia since this vitamin is primarily found in animal products.
- Excessive alcohol consumption interferes with the body's ability to absorb nutrients and can damage bone marrow, affecting red blood cell production.
- Chronic use of non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, or naproxen can cause gastrointestinal bleeding, leading to anemia.
- Intense physical exercise, especially endurance sports, can cause "sports anemia" due to increased red blood cell destruction.
- Inadequate hydration can concentrate blood, masking anemia symptoms.
Prevention of Mild Anemia
- Maintain a balanced diet rich in iron, B12, and folate.
- Limit alcohol intake.
- Use NSAIDs only as directed.
- Stay properly hydrated.
- Consider supplements if you follow a restricted diet or have increased needs, such as during pregnancy.
- Consume iron-rich plant-based foods, such as pulses and grains, in combination with sources of vitamin C, such as citrus fruits or bell peppers, to enhance iron absorption 1.
Key Recommendations
- The most recent study 1 emphasizes the importance of combining different plant-based foods to increase bioavailability, particularly for iron absorption.
- Vitamin C is a powerful enhancer of non-haeme iron absorption, and its intake can help lower the risk of iron deficiency and minimize the occurrence of iron-deficiency anaemia 1.
From the Research
Lifestyle Habits Causing Mild Anemia
Lifestyle habits that may contribute to mild anemia include:
- Poor dietary habits, such as a diet lacking essential nutrients like iron, folate, and vitamin B12 2, 3, 4, 5, 6
- Inadequate absorption of nutrients due to conditions like celiac disease, which can lead to iron deficiency anemia 2, 3, 4, 5, 6
- Blood loss due to various factors, including ulceration, neoplastic diseases, or immune-mediated hemolytic disorders 2, 3
- Inflammation, which can contribute to anemia of chronic disease 5
- Poor adherence to a gluten-free diet in individuals with celiac disease, leading to impaired iron absorption and anemia 3, 4, 6
Nutritional Deficiencies
Nutritional deficiencies that may contribute to mild anemia include:
- Iron deficiency, which is common in celiac disease and can lead to iron deficiency anemia 2, 3, 4, 5
- Folate deficiency, which can occur in approximately 12% of individuals with celiac disease 5
- Vitamin B12 deficiency, which can occur in approximately 5% of individuals with celiac disease 5
- Magnesium deficiency, which can persist in some individuals with celiac disease despite a gluten-free diet 6
Management and Prevention
Management and prevention of mild anemia due to lifestyle habits include:
- Adhering to a gluten-free diet in individuals with celiac disease to improve iron absorption and reduce anemia 3, 4, 6
- Ensuring adequate intake of essential nutrients like iron, folate, and vitamin B12 through a balanced diet or supplements 2, 3, 4, 5, 6
- Addressing underlying conditions that may contribute to blood loss or inflammation 2, 3, 5