6 Steps to Healing Anemia Naturally

What is Anemia

my perfect twin sister, photographed by  Nathan Ward

my perfect twin sister, photographed by Nathan Ward

Iron deficiency is the most common nutritional deficiency in the United States. It is not something that you can actually ‘see’, but certainly disrupts the systematic function of our blood production, circulation, and everyday function.

Anemia is characterized by the insufficient quantity of red blood cells, iron, and/or lack of hemoglobin in the body. Over 30% of the United States population is afflicted with anemia. 


Common Anemia Symptoms

  • Fatigue

  • Dizziness (head rush)

  • Brain fog

  • Cold Extremities

  • Headaches

  • Lackluster skin

  • Heavy, painful periods

Read below for 5 natural remedies to pacify anemia. 



Embrace the FALL HARVEST!  If you have low iron, fall is your time to shine. 

  • Squash

  • Lentils

  • Spinach and arugula

  • Pumpkin Seeds

The more bitter, the better. Bitter is absolutely fantastic for liver cleansing and support. 

Anemia Culprit = SPLEEN

The spleen is the largest organ in the lymphatic system of which works to defend your body against infection. Your spleen is responsible for the production of red blood cells; when depleted this can result in a reduced amount of red blood cells, leading to anemia. Inflammation in the spleen is also a culprit for red blood cell disruption. 


2. PROBIOTICS - You Are How You Digest

Some things to keep in mind: 

  • It is great to fill your diet and lifestyle with iron-rich nutrients; however, if you cannot digest them, it is counter-intuitive. If you suffer from leaky gut, your gut is not able to digest and absorb the nutrients. 

  • A Stanford study has shown that a daily intake of probiotics (50 billion unites daily) supports the natural rise in Vitamin B & Iron, replenishing of microbiome, and restoration of digestive problems. 

  • Probiotics rich foods are essential to strengthening your gut; helping to combat leaky gut, allergies, bloating, gas, acne, migraines, etc. 

TREAT THE ROOT CAUSE. Most clinics will fork over iron supplement and call it a day; however, if we do not treat the root cause, you're low-iron symptoms will not fade. 



In many cases, candida + anemia are linked. This is because candida blocks iron absorption. Candida is a naturally occurring fungus that feeds off of sugar; when in excess, candida can cause many gut disruptions. 

  • CHALLENGE yourself to reduce your intake of sugars (especially processed) and carbohydrates. Carbs... why you may ask? Because carbohydrates metabolize as sugar, I know... total bummer. 

note: anemia can be genetically inherited; therefore, not as dependent on lifestyle factors such as diet. 



Seems simple, yes? If you have an iron-deficiency, increase iron-rich foods.

  • Liver... yes, indeed. (3.5oz = 36% DVI)

  • Lentils (1 cup = 37% DVI); Legumes, also rich in folate, magnesium & potassium

  • Spinach (3.5oz = 20% DVI)

  • Pumpkin Seeds (1 oz = 23% DVI)

PRO TIP: keep calcium and Iron separate. Calcium inhibits absorption of iron. 


  • 12 oz of chicken

  • 1 handful of spinach

  • 1 chopped onion

  • 2 chopped carrots

  • 2 sticks of celery

  • 1 head of broccoli

  • 3 bay leaves

  • 2 tsp salt

  • 3 tsp pepper

  • 1 tsp turmeric

  • Place all ingredients into crockpot & let simmer on low for ~3 hours.

Serve w/ toasted pumpkin seeds, baked squash, and lentils


4. REDUCE STRESS: Anxiety + Anemia Connection

"Some individuals experience anxiety so severe that it may deplete pre-existing stores of essential vitamins and minerals, including iron and B12. This can lead to anemia and the worsening of symptoms. Through meditation, yoga, magnesium supplementation, essential oils, and other tools may be excellent for managing anxiety, it’s important to determine the root cause and bring the body’s systems into balance for optimal health."



Ginseng is an energy-boosting herb with anti-inflammatory effects. Most notably, ginseng is beneficial for building healthy red blood cells. 

My favorite products: Ginseng Root Tablets from Mountain Rose Herbs

Ginseng is also an adaptogenic herb. 

Adaptogens are a powerful classification of herbs, identified by the following set of characteristics:

  1. non-toxic: safe for minors, during pregnancy, elderly, non-threatening in macro doses. & no contraindication with known medications.

  2. long-term acting tonic: herb can be taken for extended periods without diminishing use and/or stressful to any specific organ system.

  3. endocrine support: proven research has shown supportive functioning for one or more of the following glands/organs: brain, thyroid, pituitary gland, adrenals, pancreas, thymus, testicles, and ovaries.

  4. relieves acute symptoms: proper herbal dosage will sub-set present symptoms.

  5. Inherently balancing/harmonizing (not heating or cooling) to all 11 systems of the body: supports #2 from above. Herb does not tax any specific system of the body and can be taken long-term for support.

One of the most notable adaptogenic influences is that of endocrine support (i.e. hormonal + stress support).

Read about my favorite Adaptogenic herbs here


If you have any further questions, please don’t hesitate to email me, or visit my consultation pages for one-on-one consultation packages.

*This information is for educational purposes only. Please consult a healthcare practitioner before administering use, especially if pregnant, nursing, on medication. This information has not been evaluated by the Food and Drug Administration. This information is not to be used for diagnoses, treatment, or prevention of disease. 

Marina ZahranComment