Iron while it's hot

Did you know that the number of people unable to donate because of low haemoglobin increases by around 50% in the warmer months?

Not only can low haemoglobin mean you are asked not to donate for several months, it can also be the cause of fatigue, headaches, and shortness of breath.

Don’t be caught out by low haemoglobin levels: read our guide to keep yourself feeling well before and after your donation, all year round.

What is haemoglobin and why do we check it before you donate?

A plaster on a donor's arm Haemoglobin is a protein in blood that transports oxygen around your body.

To make haemoglobin it is important that you eat enough iron every day.

When you give blood, you lose some haemoglobin until your body makes more, so it’s important that you have plenty before you donate to avoid feeling unwell.

You lose less haemoglobin when donating plasma or platelets.

Before you donate, we test your blood for haemoglobin levels. If your haemoglobin is below a high-level threshold, we will ask you not to donate for a few months as a safety measure.

Why might my haemoglobin levels be low?

There is naturally variation in everyone’s haemoglobin levels. Some of us normally have a lower level than others.

In particular, we notice a higher likelihood of low haemoglobin levels in:

female donors
donors aged 17-24
donors who have Black heritage
donors who have Asian heritage

If your haemoglobin levels are low, it may also be because your iron stores are low. You can boost your iron levels by eating certain foods.

What are the symptoms of low haemoglobin?

Low iron levels and low haemoglobin can cause many symptoms, including:

fatigue
brain fog
shortness of breath
headaches
paler than normal skin
noticeable heartbeats (heart palpitations)

We advise that you visit your GP if you suspect you have iron deficiency.

Our video explains how to boost your iron levels before and after you donate

Video transcript

Fit to donate - Iron in your diet. Top tips to boost your red blood cells naturally.

Iron is an important building block of blood. Our bodies don't make it so we need to eat it every day.

Here are some of the best foods to help build up your red blood cells and improve your health and wellbeing. Keep watching - some of them might surprise you.

Meat, chicken and oily fish contain a high amount of iron. This type of iron is easiest for our bodies to make healthy red blood cells.

Nuts, seeds and dried fruits such as apricots are another good source of iron.

Include budget friendly pulses in your diet such as beans, lentils and chickpeas.

If you use tofu as a plant-based protein, you'll be pleased to know it's also packed with iron. And it's true what they say, eat your greens.

Good news for chocolate lovers. Dark chocolate contains up to 11 milligrams of iron per 100 grams.

Vitamin C can help your body absorb iron. Good sources of vitamin C include citrus fruits, sweet peppers, strawberries, broccoli and brussels sprouts. Try and include these in your meals.

Wait! Avoid tea and coffee an hour before and an hour after meals. They contain tannins which stop you absorbing iron from your meals.

Following these tips at mealtimes can help you get the most out of your meals. You'll boost your iron levels, build your red blood cells and arrive at your appointment fit to donate.

Do something amazing. Give blood. Download our app NHS Give Blood or call us on 0300 123 23 23.

How to boost iron levels

You can boost your iron levels by eating plenty of foods which are iron sources. To find out which foods help most – including fish, meat, tofu and cereal, read our iron-rich diet guide.

To help your body to absorb iron, include foods rich in vitamin C in your diet. Good sources of vitamin C includes fresh fruits and vegetables for example, citrus fruits, kiwi fruits and broccoli.

You should also avoid drinking tea and coffee for an hour before and after meals as they can prevent the absorption of iron from food.

Women aged 19-49, people who menstruate, and those engaging in intense exercise may need to include additional iron in their diets to keep levels high enough to donate.