Donor Tips

How to Nourish Your Blood for a Better Donation

WeDonate Team
#Blood Donation#Nutrition
Feature image

How to Nourish Your Blood for a Better Donation

Blood donations are a lifeline for millions, saving countless lives every year. But did you know that not all donated blood can be used? If it doesn’t meet strict quality standards, it may be discarded. One of the biggest factors influencing blood quality is your diet. Eating the right foods before and after donating is key to maintaining energy levels, supporting recovery, and ensuring your donation is as effective as possible. Whether you’re a first-time donor or a regular, a nutrient-rich diet can support the health of your red and white blood cells, platelets, and plasma—the four major components of your blood.

This guide will walk you through how to optimise your blood health through nutrition: what to eat, what to avoid, and why it matters.

Iron: A Key Nutrient for Blood Quality

Iron is essential for healthy blood, and low levels can prevent you from donating. Blood banks check haemoglobin—a key indicator of iron status—and if it’s too low, your donation may be declined. Donating reduces iron-rich red blood cells, so replenishing iron afterwards is critical, especially for frequent donors. There are two types of iron in food:

For best results, include both types of iron in your diet. Fun fact: heme iron can boost the absorption of non-heme iron when eaten together.

Boost Iron Absorption with Vitamin C

To maximise iron absorption, especially from plant-based sources, pair iron-rich foods with vitamin C. Here are some delicious and nutrient-packed meal ideas:

Vitamin A: The Mover and Shaker

While vitamin C steals the spotlight, vitamin A also plays a role in improving iron absorption, especially from plant-based sources [4]. It helps mobilise stored iron and supports its transport, making it easier for your body to maintain healthy red blood cell levels. Find vitamin A in:

Pairing vitamin A-rich foods with iron-containing meals is especially helpful for vegetarians or those prone to low iron levels.

Iron Inhibitors: Foods to Watch Out For

Some foods can block iron absorption, so timing is key [5], [6]. Here’s what to avoid eating alongside iron-rich meals:

You don’t need to cut these out entirely—just enjoy them between meals rather than with iron-rich foods.

Stay Hydrated for Healthy Plasma

Plasma, the liquid part of your blood, makes up about 55% of its volume. Dehydration reduces plasma volume, which can slow the donation process or even prevent you from donating [7]. Proper hydration ensures a smoother, more efficient donation.

Hydration tips:

Support Blood Cells with B Vitamins

B vitamins—folate (B9), B6, and B12—are crucial for producing healthy red and white blood cells, which carry oxygen, fight infection, and aid recovery after donation [8]. Find them in:

Without enough B vitamins, you might feel tired, weak, or short of breath, which can make donating more challenging or slow recovery.

What to Eat (and Avoid) After Donating Blood

After donating, your body needs to replenish fluids, energy, and nutrients—especially iron and B vitamins. A smart post-donation snack and good hydration can speed up recovery. Here are some great options:

What to avoid post-donation:

If You’re a Regular Donor

Frequent donors may have low iron stores, even with normal haemoglobin levels [9]. Talk to your doctor about:

Wishing You Healthy Blood and a Smooth Donation!

Donating blood is a powerful way to help others, and with the right nutrition, you can recover faster and provide higher-quality blood. Think of your plate as part of your donation prep. For an extra helping hand, consider a healthy meal prep service like Prep Kitchen to make eating for donation easy.

Good luck, and thank you for being a donation hero!

References

  1. Cable, R. G., et al. (2012). Iron deficiency in blood donors: Analysis of enrollment data from the REDS-II Donor Iron Status Evaluation (RISE) study. Transfusion, 52(4), 702-711. https://doi.org/10.1111/1.1537-2995.2011.03401.x
  2. Ems, T., St Lucia, K., Huecker, M. R. (2023). Biochemistry, Iron Absorption. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK448204/
  3. Sharma, S., et al. (2021). Effect of cooking food in iron pot and with iron ingot on increase in hemoglobin level and iron content of the food. Nepal Journal of Epidemiology, 11(2), 994-1005. https://doi.org/10.3126/nje.v11i2.36682
  4. Michelazzo, F. B., et al. (2013). The influence of vitamin A supplementation on iron status. Nutrients, 5(11), 4399-4413. https://doi.org/10.3390/nu5114399
  5. Moustarah, F., Daley, S. F. (2024). Dietary Iron. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK540969/
  6. Piskin, E., et al. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441-20456. https://doi.org/10.1021/acsomega.2c01833
  7. NHS Blood Donation. (2025). How your body replaces blood. https://www.blood.co.uk/the-donation-process/after-your-donation/how-your-body-replaces-blood
  8. Fishman, S. M., Christian, P., West, K. P. (2000). The role of vitamins in the prevention and control of anaemia. Public Health Nutrition, 3(2), 125-150. https://doi.org/10.1017/S1368980000000173
  9. Rigas, A. S., et al. (2020). Predictors of iron levels in Danish blood donors: Results from the Danish Blood Donor Study. Transfusion, 60(4), 789-797. https://doi.org/10.1111/trf.15710
← Back to blog