Figure 1: To maintain blood health, the body requires various nutrients that, among other things, support blood formation, oxygen supply and cell division.
When it comes to "blood health", many people first think of iron. However, a functioning process of blood formation also requires a number of other vitamins, minerals and trace elements. Which nutrients are particularly important for our blood and what roles they each fulfil can be found in this blog post. In addition, we introduce the most important laboratory values that can provide information about the status of blood formation. Finally, you will receive ten practical, everyday tips to specifically support and promote your blood health in the long term.
Why is healthy blood production so important?
Blood is often associated only with its role in transporting oxygen. In fact, our blood also continuously supplies organs, muscles and tissues with nutrients, transports metabolic waste products away and helps maintain important bodily functions.1 Red blood cells (erythrocytes) in particular play a key role here. They contain the red blood pigment haemoglobin, which first binds oxygen in the lungs and then transports it to the body’s cells. If healthy red blood cells are not produced in sufficient quantities, the organism cannot be optimally supplied with oxygen. Possible consequences include fatigue, concentration problems, dizziness or reduced performance.
Moreover, blood is an essential component of the immune system and is central to the body's own regeneration. White blood cells help the body to fend off pathogens and combat inflammation, while platelets are responsible for blood clotting and thus for wound healing.2 It follows that impaired blood formation can not only affect oxygen supply but also weaken immune defence and slow regeneration. Causes can include chronic illnesses, certain medications and, not least, nutrient deficiencies. Which nutrients you should pay particular attention to in order to support blood health is explained in the following section.
From iron to folic acid: The most important nutrients for blood health
Figure 2: Iron, vitamin B12, folic acid, copper and vitamin B6 are among the nutrients that can significantly contribute to blood health.
For blood production to function smoothly, the body depends on an adequate supply of certain nutrients. Vitamins and trace elements in particular play an important role in the formation of red blood cells, oxygen transport and cell division. If these nutrients are lacking for a prolonged period, blood formation can be impaired. Although other nutrients could certainly be mentioned, we limit ourselves below to five key nutrients that can significantly promote blood health.
1. Iron
Iron is one of the best-known and at the same time most important nutrients for blood health. The vital trace element is a component of the red blood pigment haemoglobin, which is responsible for the transport of oxygen in the body. In the event of an iron deficiency, insufficient haemoglobin can be produced, restricting the oxygen supply to the cells. Typical consequences include fatigue, dizziness, pallor and difficulties with concentration.
Animal foods such as red meat, liver or egg yolks are rich in iron. Plant-based sources include pulses, oats, pumpkin seeds, spinach and millet. Iron from plant foods (non‑haem iron) is generally less well absorbed by the body than iron from animal foods (haem iron).3 However, the intake of vitamin C and organic acids such as citric or lactic acid from food can increase the absorption of iron from plant-based foods.
2. Vitamin B12
Vitamin B12 plays a crucial role in the formation of red blood cells, cell division and the function of the nervous system. A deficiency can not only lead to disturbances in blood formation but, in the long term, to so-called megaloblastic anaemia, where red blood cells do not mature properly. Vitamin B12 is found almost exclusively in animal foods. Suitable sources include meat, fish, seafood, eggs, dairy products and offal. People who follow a vegetarian or vegan diet should pay particular attention to their vitamin B12 status and consider supplementation if necessary.
3. Folic acid (Vitamin B9)
The main functions of folic acid, or folate, are cell division and the formation of new blood cells. Rapidly dividing cells such as those in the bone marrow are particularly dependent on an adequate supply. A folic acid deficiency can impair blood formation and, like a lack of vitamin B12, lead to megaloblastic anaemia. Vitamin B9 is found mainly in green leafy vegetables such as spinach or lamb's lettuce, but also in larger amounts in legumes, wholegrain products, tomatoes, nuts and avocados. Because folic acid is heat-sensitive, these foods should ideally be prepared gently or eaten raw.
4. Copper
Although required only in small amounts, copper fulfils a crucial function for blood formation and blood health. The trace element supports iron metabolism and contributes significantly to the proper utilisation of iron in the body for haemoglobin production. For this reason, a copper deficiency can indirectly impair oxygen supply. To obtain copper from the diet, nuts, seeds, cocoa, wholegrain products and legumes are particularly recommended. Offal and seafood also contain the trace element in larger amounts. With a balanced diet, the daily requirement can usually be well met.
5. Vitamin B6
The relatively little-known vitamin B6 is involved in a variety of important metabolic processes in the body: it supports haemoglobin formation and also plays an important role for the nervous system and protein metabolism. A long-term deficiency can potentially impair blood formation and is often accompanied by fatigue and reduced performance. Good sources of vitamin B6 are fish, poultry, potatoes, bananas, wholegrain products and legumes. Nuts such as walnuts and pistachios, as well as spinach, Brussels sprouts, red peppers and carrots can also contribute to supply. As vitamin B6 is water-soluble, regular intake through the diet should be ensured.
Understanding blood values: Which laboratory values are particularly important?
Figure 3: Only the analysis of various laboratory values enables a comprehensive assessment of blood health.
To reliably assess blood health, a blood test is necessary. Various laboratory parameters are used for this purpose, which in combination provide clues about individual blood formation, iron metabolism and possible nutrient deficiencies. Especially in people who already suffer from non-specific symptoms such as fatigue, concentration problems, frequent dizziness or generally reduced performance, a blood test can provide important insights. But which laboratory values should definitely be measured to better assess the status of blood health? The following values can be particularly informative:
- Ferritin
- Haemoglobin
- Transferrin
- Vitamin B12
- Holotranscobalamin
- Folic acid
- MCV/MCH
A low haemoglobin value can indicate anaemia, while the ferritin value shows how well the body's iron stores are filled. Low ferritin levels can already indicate an iron deficiency—before changes in haemoglobin become apparent. Transferrin is also important in this context. The transport protein carries iron through the body and provides important information about iron metabolism and overall iron supply.
Vitamins such as vitamin B12 and folic acid should also be measured as part of the blood test. In addition to the classic vitamin B12 value, holotranscobalamin is now often determined. This value indicates the biologically active vitamin B12 and can reveal a deficiency earlier than the measurement of total vitamin B12 alone.
MCV and MCH are so-called erythrocyte indices that can provide information about the cause of possible changes in the blood picture. The MCV value describes the average size of red blood cells, while MCH indicates how much haemoglobin a single red blood cell contains. Changes in these values can help to better classify different forms of anaemia. Because only the interplay of all laboratory values allows a comprehensive assessment of blood health and interpretation can be complex, the analysis should always be carried out by an experienced doctor.
How to support your blood production in everyday life
Figure 4: Simple measures from nutrition, stress management and preventive healthcare can already have a very positive impact on blood health.
Healthy blood production does not depend solely on individual nutrients but is influenced by various lifestyle factors. In addition to a blood‑healthy diet, factors such as exercise, fluid intake and measures that promote circulation play a role. Small changes in everyday life can effectively help to improve the body's supply of important nutrients and support blood health in the long term.
- Combine iron-rich foods correctly: Not only the amount of iron in food is important, but also how well the body can absorb the trace element. Certain substances can inhibit iron absorption. These include tannins from black tea or coffee, oxalic acid found in many plant foods, and phytates from cereals. Dairy products and soy can also impair iron absorption. For this reason, it can make sense not to combine iron-rich meals directly with coffee, tea or large amounts of dairy products.
- Pay attention to the right preparation: In addition to suitable food combinations, iron absorption can also be optimised by the method of preparation. For example, soaking or sprouting cereals and legumes can reduce phytate content and help the body to better utilise the iron contained in the foods.4
- Supplement with vitamin C: Vitamin C can demonstrably improve the absorption of plant-based iron (non‑haem iron). The water‑soluble vitamin increases the bioavailability of iron and can partially counteract the inhibitory effect of certain compounds such as polyphenols or phytates.5 Therefore, it can be sensible to combine iron-rich foods with vitamin C sources such as peppers, broccoli, citrus fruits or berries.
- Avoid a very one-sided diet: A persistently unbalanced diet can lead to a lack of important vitamins and trace elements. For blood production, among other things, iron, vitamin B12, copper, folic acid, copper and vitamin B12 are each required in sufficient amounts. A varied diet that includes plenty of vegetables, wholegrain products, high-quality protein sources and healthy fats is ideal to support nutrient supply.
- Use circulation-promoting spices: Certain spices are said to promote circulation and stimulate metabolism. Ginger, chilli, garlic and turmeric in particular have traditionally been associated with positive effects on vascular health. Studies suggest that the bioactive plant compounds they contain have, among other things, anti-inflammatory and antioxidant properties and can support the function of blood vessels.6
- Drink enough fluids: Adequate fluid intake not only supports circulation but also helps the blood to maintain its flow properties. Water and unsweetened herbal teas are particularly suitable to balance fluid requirements.
- Promote circulation with sauna and contrast baths: Heat treatments such as sauna sessions or contrast baths stimulate circulation and train the blood vessels. Through the cold–hot cycle, the vessels constrict and then dilate again, which can support vascular function. In addition, these treatments can accelerate regeneration—for example after physical exertion—and strengthen the immune system.7
- Reduce chronic stress: Persistent stress can burden the body and promote inflammatory processes. Stress increases platelet activity, which can worsen the flow properties of the blood and increase the risk of thrombosis.8 In addition, stress‑related release of hormones such as cortisol and adrenaline raises blood pressure, which can in the long term lead to vascular damage.
- Have your blood values checked regularly: A blood test is particularly advisable in the presence of symptoms such as persistent fatigue, dizziness or concentration problems. Regular checks can detect possible deficiencies early and help to better interpret specific complaints.
Disclaimer
This article does not replace treatment by a qualified therapist. The basis of this article is studies and current literature. It must not be used for self-diagnosis or self-treatment. If in doubt, discuss any ideas from this article with a therapist you trust.
Biography
Katharina Korbach regularly writes blog posts on medicinal plants and natural active ingredients for the Narayana Verlag. She became interested in language at an early age and began writing her own literary texts. A serious illness during her final school exams prompted an intensive engagement with health and nutrition topics that continues to this day. After repeated failures of conventional medical treatments, she chose a more self‑effective, naturopathic therapy approach. A plant‑based diet was an essential key on her path to recovery.
Katharina studied cultural studies (B.A.) and applied literary studies (M.A.). In 2022 she published her debut novel "Sperling" with Berlin Verlag. She now lives in Berlin as a freelance author, medical editor and lecturer. In her free time she prefers to spend time with friends or doing barre training. She also loves to travel and try out new vegan recipes.
Sources
- Rhodes CE, Denault D, Varacallo MA. Physiology, Oxygen Transport. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan. https://www.ncbi.nlm.nih.gov/books/NBK538336/.
- Bielecki T, Dohan Ehrenfest DM, Everts PA, Wiczkowski A. The role of leukocytes from L-PRP/L-PRF in wound healing and immune defense: new perspectives. Curr Pharm Biotechnol. 2012 Jun. https://pubmed.ncbi.nlm.nih.gov/21740376/.
- BfR (2008): Fragen und Antworten zu Eisen in Lebensmitteln. https://www.bfr.bund.de/fragen-und-antworten/thema/fragen-und-antworten-zu-eisen-in-lebensmitteln/.
- Elliott H, Woods P, Green BD, Nugent AP. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes? Nutr Bull. 2022 Jun. https://pubmed.ncbi.nlm.nih.gov/36045098/.
- Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. 2022 Jun 10. https://pmc.ncbi.nlm.nih.gov/articles/PMC9219084/.
- Tang WW, Huang FF, Haedi AR, Shi QY. The effect of curcumin supplementation on endothelial function and blood pressure in patients with metabolic disorders: A meta-analysis of meta-analyses. Prostaglandins Other Lipid Mediat. 2024 Dec. https://pubmed.ncbi.nlm.nih.gov/39265778/.
- Szafraniec R, Poręba R, Domaradzki J. Acute Finnish sauna heating and cold water immersion effects on cardiovascular dynamic response in normotensive women. Sci Rep. 2025 Dec 29. https://pubmed.ncbi.nlm.nih.gov/41461792/.
- Obeagu EI. Stress-induced hemostasis: mechanisms and implications for health. Ann Med Surg (Lond). 2025 May 21. https://pmc.ncbi.nlm.nih.gov/articles/PMC12140743/.
Figure 1: Blueastro/shutterstock.com ; Figure 2: Sai Tha/shutterstock.com ; Figure 3: DC Studio/shutterstock.com ; Figure 4: Tatjana Baibakova/shutterstock.com
11.06.2026
