What to Eat After You Lose Blood
Nutrition & FitnessDiet & Nutrition

What to Eat After You Lose Blood

What to Eat After You Lose Blood
Everyday Health
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Updated on July 31, 2025
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Have you recently donated blood or experienced heavy menstrual bleeding or sustained blood loss from injury or surgery? If so, you'll have to rebuild your blood supply with iron-rich foods or supplements. Failure to do so can lead to a condition known as anemia.

Anemia Due to Excessive Bleeding

Excessive bleeding causes anemia when the loss of red blood cells outpaces the production of new ones.

Anemia is diagnosed with a blood test. The test measures hematocrit: the amount of red blood cells relative to the total volume of blood, and the level of hemoglobin in the blood.

Typical adult hemoglobin values are generally 14 to 18 grams per deciliter (g/dL) for men and 12 to 16 g/dL for women.

Blood Loss Symptoms

According to Evan M. Braunstein, MD, PhD, a hematologist at the Johns Hopkins School of Medicine in Baltimore, blood loss symptoms depend on the amount and speed of blood loss, usually classified as acute or chronic. Acute blood loss occurs over a few hours and can be fatal if one-third of blood volume is lost. A common symptom is dizziness upon standing. Chronic blood loss, which occurs over the course of a few weeks, may cause fatigue.

Additional blood loss symptoms depend on the location of the bleeding. Bleeding from the upper gastrointestinal tract can cause black, tarry stools, and bleeding from the urinary system can cause red or brown urine. More generally, anemia symptoms can make you feel tired, cold, dizzy and irritable, and you may experience headaches or shortness of breath.

How to Build Blood After Blood Loss

Acute blood loss is a medical emergency requiring immediate attention, and both acute and chronic blood loss require clinical supervision. The source of the bleeding must be stopped and, if blood loss is rapid, intravenous fluids and a blood transfusion may be required. With chronic blood loss, the body may rebuild its own blood supply without the need for transfusion. This is often the case after blood donation.

To rebuild blood for blood loss recovery, the American Red Cross suggests drinking an extra four glasses (8 ounces each) of nonalcoholic liquids and eating healthy meals that include iron-rich foods.

This 8 ounces is in addition to the daily recommendation of between 91 and 125 fluid ounces (2.7 to 3.7 liters) of water per day for adults, although individual needs depend on weight, age and activity level, and any existing medical conditions.

Foods to Rebuild Blood Supply

In addition to a healthy diet that includes an adequate intake of fluids, electrolytes, and macro-nutrients, micronutrients like iron and B vitamins (which includes B2, folate (B9) and riboflavin) are essential to rebuilding the body's supply of red blood cells. To increase production of red blood cells:

  • Eat foods rich in iron and B vitamins like red meat (especially beef and liver), poultry, fish, beans, tofu, dark-green leafy vegetables, and iron-fortified cereals and breads.
  • Eat fruits and vegetables that are high in vitamin C, like oranges and lemons, to help with iron absorption.
  • Consult a doctor about iron supplements.
  • Get checked every year or two if you're a woman of childbearing age who has heavy menstrual periods or a previous diagnosis of anemia.

Supplement With Iron

Research has found that lower-dose multivitamins or over-the-counter iron supplements (18 to 27 milligrams) are as effective as higher-dose prescription iron (38 to 65 mg elemental iron) when taken for 60 days to replenish the iron depleted from blood loss and are associated with fewer side effects.

Ferrous gluconate is recommended more often than ferrous sulfate because it has fewer side effects. Iron supplements may cause constipation. Drinks rich in vitamin C, like orange juice, can be consumed along with the supplement to limit this side effect, because the vitamin increases iron absorption in the intestines.

The Takeaway

  • It’s important to rebuild your blood supply and restore healthy iron levels if you lose blood because of surgery, an injury, or a heavy menstrual flow.
  • Low iron levels can lead to anemia, which can cause dizziness, fatigue, and other potentially more serious symptoms.
  • Foods rich in iron, such as red meat and leafy green vegetables, can help restore healthy iron levels. Iron supplements may also be necessary.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Anemia. Mayo Clinic. May 11, 2023.
  2. Iron Deficiency Anemia. Mayo Clinic. January 4, 2022.
  3. Gerber GF. Anemia Due to Excessive Bleeding. Merck Manual Consumer Version. April 2024.
  4. Frequently Asked Questions. American Red Cross Blood Services.
  5. Water in Diet. MedlinePlus. August 21, 2023.
  6. After Your Donation. NIH Clinical Center.
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Daniel Landau, MD

Medical Reviewer

Daniel Landau, MD, is a distinguished board-certified hematologist-oncologist with a career that has spanned two eminent institutions: the Orlando Health Cancer Institute and the Medical University of South Carolina. With a specialized interest in genitourinary oncology and hematology, he has been at the forefront of managing both benign and malignant conditions.

Dr. Landau is a pioneering figure in integrating advanced technology into oncology, having served as a director of telemedicine services. Under his leadership, multiple innovative systems have been designed and piloted, all with a singular focus: enhancing the patient experience.

Beyond his clinical and technological endeavors, Landau is deeply committed to medical education. He has dedicated significant time and expertise to nurturing the skills of medical students, residents, and fellows, ensuring that the flame of knowledge and compassion burns bright in the next generation of oncologists.

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S.T. Mariam, MD

Author

S.T. Mariam is a physician-entrepreneur, writer and health enthusiast living in Brooklyn, NY. He received his medical degree from Duke University School of Medicine and travels frequently to East Africa as part of healthcare and technology ventures.

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