30 Jul Building Blood: A Plant-Based Approach to Recovering from Anemia
By Dr. Claudia Welch
If you’re reading this with heavy eyelids, feeling like you’re moving through molasses, or finding yourself breathless after simple tasks, you’re not alone. Anemia—whether from heavy menstrual bleeding, postpartum blood loss, surgery, or any other cause—can leave us feeling like a shadow of ourselves. While this condition affects women disproportionately due to menstruation and childbirth, anyone who has experienced significant blood loss can find themselves in this exhausting place.
Please know: this will get better. Our bodies have an incredible capacity to rebuild what has been lost. But it takes time, and it requires patience with ourselves and the process.
Understanding Our Recovery Timeline
Let’s talk about what “getting better” actually looks like, because understanding the process can help us feel more confident, appropriately patient, and gentler with ourselves:
Blood Volume (Plasma): The fluid part of our blood replenishes quickly—within 1-2 days with adequate fluids and rest.⁴ ⁵ This is why hydration is so crucial in early recovery. More about appropriate hydration below.
Red Blood Cells: These oxygen-carrying heroes take 4-8 weeks to return to normal levels with proper nutrition and rest.⁴ ⁵ If our blood loss was substantial (like postpartum hemorrhage), we should expect 6-12 weeks or more.
Iron Stores: Here’s where patience becomes essential. Research shows it takes at least 4-6 months to restore hemoglobin to pre-pregnancy levels, and iron deficiency itself can last 6-12 months after giving birth.⁶ ⁷ Recovery time is even longer if absorption is compromised by inflammation, digestive issues, ongoing monthly cycles, or certain medications like proton pump inhibitors.
What to Expect Along the Way: Energy levels will fluctuate significantly during the first 4-6 weeks—energetic mornings followed by exhausted afternoons are completely normal. Some people initially feel worse when starting iron supplementation before feeling better as their body adjusts. This isn’t linear healing, and that’s okay.
The Two Types of Iron: Why Plants Win Long-Term
There are two forms of dietary iron, and understanding them helps explain why I prefer plant-based approaches:
Heme Iron (from animal products):
- Absorbed efficiently at 15-35%⁸ Sounds good, but here’s the catch: our bodies have limited control over how much they absorb
- Can lead to iron overload even in people recovering from blood loss, especially those with genetic predispositions (affecting about 5 per 1000 people of northern European descent)⁹
- Associated with oxidative stress and increased risk of heart disease and colorectal cancer⁸
- Not typically used in supplements due to cost and potential side effects
- Relying on animal-based source for nutrition comes at a cost not only to animals, but climate change and equilibrium
Non-Heme Iron (from plants and supplements):
- Absorbed at 2-20% depending on our diet and gut health⁸
- Used in nearly all iron supplements
- Our bodies can regulate absorption based on actual need—taking more when deficient, less when adequate⁸
- Gentler, more sustainable approach to rebuilding
- Lower risk of overload because our bodies maintain better control throughout recovery
The beautiful thing about non-heme iron is that our bodies become the wise controllers, taking what they need and leaving the rest.
Blood Building Without Building Heat: Nurturing Rasa to Build Rakta
One of the biggest challenges in recovering from anemia—especially if we tend to run warm or have a pitta constitution—is building blood without creating excess heat in our bodies. Iron-rich foods and supplements can sometimes increase internal heat, leading to irritability, inflammation, or digestive upset.
In Ayurveda, there’s wisdom in understanding that blood (rakta) is built from rasa—the cooling, nourishing, liquid aspect of our tissues. This means that to build healthy blood, we also need to focus on nurturing rasa through cooling, hydrating practices.
The solution? We can balance our blood-building foods with cooling elements and incorporate rasa-building drinks. Adding fresh cilantro or parsley to our legume dishes, enjoying watermelon as a hydrating snack between meals, or incorporating cucumber into our meals are examples of how we might help keep our systems cool. We can also sip cooling herbal teas or cucumber water with a small amount of jaggery dissolved in them, or coconut water throughout the day—they all support the liquid, cooling foundation that healthy blood is built upon.
Make Every Drink Count
A midwife friend once gave me advice that changed how I approach blood building: “Make every drink count.” When we’re tired and our appetites might be low, it’s crucial that everything we consume supports our healing.
Along with the rasa-nourishing drinks above, we might consider sipping lemon water during our meals, for extra vitamin C, which helps the absorption of iron. Nourishing broths also contribute to this rasa-building approach while providing minerals and nutrients that support recovery.
We can also extend this principle to our cooking—making every grain and legume count by cooking rice, beans, and lentils in homemade vegetable stock instead of plain water, significantly boosting their mineral and vitamin content. If we want to supplement with fresh vegetable juice, Ayurvedic principles suggest having it during the heat of the day (rather than first thing in the morning) and an hour or two before or after meals if we have a little appetite—this timing supports better digestion of cold, wet foods.
Our Plant-Based Blood-Building Arsenal
Absorbable Plant Sources:
- Cooked leafy greens: Spinach, collards, kale (cooking reduces oxalates that inhibit absorption). Note that spinach has more heating qualities, so if we need cooling energetics, kale might be the better choice
- Legumes: Lentils (6.6 mg per cup!), black beans, chickpeas, navy beans
- Nuts and seeds: Pumpkin seeds, sesame (tahini!), almonds, hemp hearts
- Dried fruits: Apricots, prunes, raisins for iron plus natural energy
- Spirulina: This blue-green algae offers highly bioavailable iron—up to 60% absorption in some studies—and has shown benefits for improving anemia markers in clinical trials. A small amount (1–3 g/day) can be a helpful adjunct to a broader iron-building approach, as long as it’s sourced from a clean, third-party tested brand
Additional Absorption Boosters: Cooking in cast iron cookware, especially with acidic foods like tomatoes, can increase iron content. Fermented foods like sauerkraut, kimchi, or fermented vegetables may also help with mineral absorption by supporting gut health. But these also increase pitta, so beware if you are trying to reduce heat in your system.
The Sweet Iron Boosters: Jaggery vs. Blackstrap Molasses
Both of these traditional sweeteners deserve special attention as iron sources. Jaggery contains about 11 mg iron per 100g compared to blackstrap molasses at 4.8 mg per 100g.¹ However, for realistic serving sizes (1 tablespoon), they’re quite comparable—jaggery provides about 2.2 mg iron while blackstrap molasses offers 2.5-3.6 mg iron.²
Regarding absorption, blackstrap molasses has documented bioavailability of around 85%,³ while some studies suggest that jaggery’s iron may be more easily absorbed than other plant-based iron sources, though specific bioavailability data isn’t available.¹³
From an energetic perspective, molasses is more heating than jaggery, though jaggery’s energetics are complex—in small doses it can have cooling effects (traditionally given in Indian villages during summer heat), but larger amounts may be more heating.
How to use jaggery: This unrefined cane sugar has a rich, caramel-like flavor with complex energetics. In small amounts, it can be cooling and is traditionally dissolved in cucumber water for a rasa-building drink or used in summer beverages. Its grounding qualities make it versatile for different constitutions and seasons.
How to use blackstrap molasses: With its robust, slightly bitter taste and more consistently heating nature, blackstrap molasses is tasty drizzled over oatmeal, or used in baking. Its warming qualities make it especially suitable for cooler weather or for those who tend to run cold. Its intense flavor means a little goes a long way, and it pairs well with warming spices like ginger or cinnamon.
Daily Ritual Foods: Pomegranate, daily apple, raisins, beets, dark leafy greens, and soup stock made from high-iron vegetables that we can use not only for soup but also for sipping or to cook our rice and legumes in. If blood sugar isn’t an issue, a daily tablespoon of jaggery or blackstrap molasses can become medicine—choose jaggery for its complex energetics (cooling in small doses, useful for rasa-building) or molasses for its consistent warming energy when looking for a warmer energetic.
Maximizing Absorption
Pairing iron-rich foods with vitamin C can increase absorption by up to 300%. Here are some examples:
- Bell peppers in lentil soup
- Lemon or lime squeezed on leafy greens
- Sipping lemon or lime water with meals
- Strawberries with quinoa porridge
- Fresh cilantro or parsley in bean dishes
- Borscht that has tomatoes in it
Timing Matters for Better Iron Absorption:
- Enjoy tea, coffee, and red wine at least an hour before or after iron-rich meals—these beverages contain tannins and polyphenols that can significantly reduce iron absorption
- Space calcium-rich foods (fortified plant milk, tofu, dairy) and especially calcium supplements a few hours away from main iron sources—calcium and iron compete for absorption in the body
- Take iron supplements (if needed) with vitamin C-rich foods but away from calcium for optimal uptake
- For maximum absorption, iron supplements are best taken on an empty stomach with just vitamin C, but if stomach upset occurs, take with a small amount of food
Evidence-Based Recovery Support
Hydration First: Blood volume recovery starts with fluids. We should drink broths, soups, and herbal infusions (nettle and raspberry leaf are especially nourishing) liberally, especially in the first 1-2 weeks.
Gentle Nutrition for Weak Digestion: When we’re weak from anemia, our digestion often becomes compromised, leading to low appetite and poor nutrient absorption. In these cases, kitchari (a simple dish of rice and mung beans) becomes invaluable—it’s easily digested and deeply nourishing. To maximize its blood-building potential, try cooking the kitchari with homemade vegetable stock made from iron-rich vegetables like beets, dark leafy greens, and root vegetables. This transforms a simple, gentle meal into a mineral-rich healing food that won’t overwhelm compromised digestion.
Supplements When Needed: If our blood loss was significant or ferritin is low, 30-65 mg elemental iron daily for 6-12 weeks is often recommended. Gentler forms like ferrous bisglycinate or iron polysaccharide are said to be easier on the stomach than ferrous sulfate. Some people may also need B12 or folate supplementation alongside iron—these nutrients work together in red blood cell formation. Good to ask your personal care practitioner about this stuff. This is not an area I feel confident in and it is best to have personal guidance.
Rest as Medicine: Red cell production is energy-intensive. In traditional systems like Ayurveda, the first 40 days after childbirth, when there is often significant blood loss, is treated as sacred recovery time. There’s deep wisdom in this—overexertion can delay healing and contribute to fatigue, dizziness, and poor recovery.
Monitor Ongoing Loss: If menstruation resumes quickly or bleeding continues, we should discuss with our providers. We can’t rebuild faster than we’re losing.
Special Considerations: Those with celiac disease, inflammatory conditions like Crohn’s disease, or very heavy menstrual cycles may need longer recovery times and closer medical monitoring. Additionally, certain medications like proton pump inhibitors can significantly impair iron absorption.
Medical Monitoring and When to Seek Help
Follow-up Testing: It’s important to have follow-up blood work (complete blood count, ferritin, B12, and folate levels) at 6-8 weeks to assess progress and adjust treatment if needed. Ferritin is the most accurate marker of iron stores and may be the primary focus of monitoring.
Seek Immediate Medical Attention if You Experience:
- Severe fatigue that worsens rather than gradually improves
- Chest pain or rapid heartbeat, especially with minimal exertion
- Severe dizziness or fainting
- Signs that bleeding is continuing or worsening
Be Patient with Ourselves: Recovery from anemia isn’t linear. Fatigue, dizziness, or pallor may persist for several weeks. We might have energetic mornings followed by exhausted afternoons. This is normal. Our bodies are doing the profound work of rebuilding our life force, and that takes energy.
Let’s rest when we need to. Nourish ourselves consistently. Trust that each iron-rich meal, each vitamin C pairing, each mindful choice is contributing to our healing.
Remember: we’re not just addressing lab numbers. We’re rebuilding our vitality and our capacity to show up fully in our lives. That’s work deserving of the patience, compassion, and time this endeavor requires.
References:
1. Healthline. What is Jaggery and What Benefits Does it Have? July 3, 2023. Available from: https://www.healthline.com/nutrition/jaggery
1 (cont.). Welzo. 10 Health Benefits of Blackstrap Molasses. July 4, 2024. Available from: https://welzo.com/blogs/all-blogs/blackstrap-molasses
2. Healthline. What is Jaggery and What Benefits Does it Have? July 3, 2023.
Plant Based News. Meet Blackstrap Molasses: The ‘Best Source’ Of Plant-Based Iron. March 22, 2024. Available from: https://plantbasednews.org/lifestyle/health/blackstrap-molasses-is-an-iron-rich-nutritional-powerhouse/
3. Healthline. 6 Potential Benefits of Blackstrap Molasses. February 16, 2023. Available from: https://www.healthline.com/health/food-nutrition/benefits-blackstrap-molasses
4. StatPearls. Physiology, Postpartum Changes. NCBI Bookshelf. November 14, 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555904/
5. Vital Insights. How Long To Replenish Blood? March 21, 2025. Available from: https://wellwisp.com/how-long-to-replenish-blood/
6. Postpartum Care USA. Iron and Postpartum Recovery: Why It Matters More Than You Think. May 5, 2025. Available from: https://ppcareusa.com/2025/05/05/postpartum-iron-deficiency/
7. Healthgrades. Postpartum Iron Deficiency Explained: How and Why it Happens. October 21, 2021. Available from: https://resources.healthgrades.com/right-care/pregnancy/what-you-should-know-about-postpartum-iron-deficiency
8. American Society of Hematology. Iron Deficiency. Blood. January 3, 2019. Available from: https://ashpublications.org/blood/article/133/1/30/6613/Iron-deficiency
9. StatPearls. Hemochromatosis. NCBI Bookshelf. October 6, 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430862/
10. Easy Ayurveda. Jaggery (Gur) Health Benefits, Usage, Side Effects – Full Ayurveda Details. November 19, 2024. Available from: https://www.easyayurveda.com/2013/02/20/jaggery-health-benefits-and-usage-ayurveda-details/
11. Joyful Belly. Hot Biocharacteristic (Guna) Foods & Herbs List: An Ayurveda Perspective. Available from: https://www.joyfulbelly.com/Ayurveda/herbal-action/Hot
12. 1mg. Jaggery: Benefits, Precautions and Dosage. Available from: https://www.1mg.com/ayurveda/jaggery-202
13. WebMD. Is Jaggery Good for You? Pros and Cons, Nutrition Information, and More. December 31, 2024. Available from: https://www.webmd.com/diet/jaggery-is-it-good-for-you
14. Simpore J, Kabore F, Zongo F, et al. Nutrition Rehabilitation of Undernourished Children Utilizing Spiruline and Misola. Nutrition Journal. 2006;5(3). Available from: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-5-3
15. Zeinalian R, Alavinejad P, Kelishadi R, et al. Spirulina Supplementation Improves Anemia Parameters in Ulcerative Colitis: A Randomized, Double-Blind, Placebo-Controlled Trial. Clinical Nutrition ESPEN. 2024;56:335–340. doi: 10.1016/j.clnesp.2023.10.007
16. Chamorro-Cevallos G, Garduño-Siciliano L, Barrón BL, et al. Nutritional Value of Spirulina and Its Use in the Treatment of Iron Deficiency in Rats. Journal of Medicinal Food. 2005;8(3):384–390. doi: 10.1089/jmf.2005.8.384
⸻