Anemia -- meaning "without blood" -- results from blood loss or the inefficient production or excessive destruction of red blood cells, or RBCs. As the number of RBCs in your circulation decreases, so does the delivery of oxygen to your tissues and organs. Although there are a number of conditions that cause anemia, nutritional deficiencies are among the most common. If you lack a specific nutrient that is needed for red blood cell production, anemia inevitably ensues.
Iron Deficiency
Worldwide, iron deficiency is the most common cause of anemia. Iron is needed to manufacture hemoglobin, which is the oxygen-carrying protein found within RBCs. Iron deficiency can result from chronic blood loss -- gastrointestinal bleeding is a common cause in adults -- or from inadequate dietary intake of iron. Iron deficiency is prevented by ensuring that dietary needs are met. Iron-containing foods include red meat, dark leafy greens and whole grains. Daily iron requirements range from .27 mg for infants to 27 mg for pregnant females.
Folate Deficiency
According to the Linus Pauling Institute, folate is required for the synthesis of DNA, RNA and amino acids, all of which are incorporated into new cells. Billions of RBCs are produced in your bone marrow each day, and a lack of folate interferes with the maturation of these cells. Folate deficiency causes a specific type of anemia called megaloblastic anemia, which is characterized by abnormally large and poorly functioning RBCs. Daily folate needs vary from 65 mcg for infants to 600 mcg for pregnant females. Dark leafy greens are a rich source of folate.
Vitamin B12 Deficiency
Vitamin B12, or cobalamin, is found in animal-source foods, such as meats and fish. Like folate, B12 is involved in the synthesis of DNA and RNA. Vitamin B12 is necessary for the recycling of folate in your cells, so a B12 deficiency interferes with folate "renewal." Vitamin B12 deficiency leads to a megaloblastic anemia that is indistinguishable from that caused by folate deficiency. In fact, the anemia resulting from B12 deficiency can be corrected by folate supplementation, but this does not prevent other complications of B12 deficiency, such as nerve damage. Daily B12 requirements range from .4 mcg for infants to 2.8 mcg for nursing mothers.
Considerations
Anemia arises from a variety of conditions, but nutritional anemia -- particularly iron-deficiency anemia -- is a common cause. In adults, iron-deficiency anemia frequently stems from chronic iron loss due to occult gastrointestinal bleeding. In addition to folate, iron and vitamin B12, several other nutrients are involved in the production of healthy RBCs. Copper, amino acids and vitamins C and B6 play important roles in this process. A well-balanced diet is the best insurance against nutritional anemia. However, the underlying cause of anemia must be determined before nutritional remedies are initiated.
References
- "American Family Physician"; Ambulatory Management of Common Forms of Anemia; D.R. Little; March 1999
- "Staying Healthy with Nutrition"; Elson M. Haas, M.D.; 2006
- The Linus Pauling Institute Micronutrient Information Center: Folic Acid
