Hemoglobin is a protein in your body that contains iron and gives blood its red color. Hemoglobin is responsible for carrying oxygen from your lungs to nourish all of the tissues in your body.

Iron is a part of hemoglobin and an essential mineral found in foods we eat. Iron helps your body make new red blood cells replacing those lost through blood donations.

Normal hemoglobin ranges are different for males and females. The normal range for men is 13.5 to 17.5g/dL. For women, the normal range is 12.0 to 15.5g/dL. African American men and women have a lower normal range, from 12.8 to 17.5 g/dL for men and 11.3 to 15.5 g/dL for women.

The Red Cross does not directly measure iron before donation, but it does check your hemoglobin level.

To help ensure that it is safe for you to donate, females must have a minimum hemoglobin level of 12.5g/dL and males must have a minimum level of 13.0g/dL. A donor’s hemoglobin level cannot be higher than 20.0g/dL to donate.

The amount of iron that your body needs will depend on several factors including age, gender, body type, genetics – and how often you donate blood. The Red Cross recommends that all donors eat a nutritious, well-balanced diet that contains foods rich in iron and high in vitamin C. Donors should also avoid foods that may block the absorption of iron in your body.

Some donors, particularly young and frequent donors, may benefit from iron replacement after donation. Iron may be taken daily or every other day after donation; every-other-day dosing may be better tolerated and may reduce side effects such as stomach upset, constipation, and other gastrointestinal discomfort. For young donors, iron supplementation should be used with parental consent, and donors may also wish to talk with their health care provider about whether an iron supplement containing 18–38 mg of elemental iron or a multivitamin with 18 mg of iron is appropriate, and how often to take it, for at least 60 days after a whole blood donation or 120 days after a Power Red donation.

Foods have two types of iron: heme iron and non-heme iron. Heme iron is most easily absorbed by your body. It is found in meat and animal products such as beef, turkey (especially dark meat), chicken, lamb, pork, and liver.

Non-heme iron is not as easily absorbed by your body, but is still a good source of iron and essential if you don’t eat meat. Examples of foods high in non-heme iron are breakfast cereals fortified with iron, breads and pasta (whole grain and enriched), tofu, beans, lentils, peanuts, dried fruits like raisins, and eggs.

Learn more about iron rich foods.

Vitamin C helps the body absorb iron, which is why we recommend eating foods high in vitamin C. Foods such as tomatoes, oranges and other citrus fruits, and bell peppers have high levels of vitamin C. In addition to having high levels of heme iron, red meats can also help the body absorb non-heme iron.

Yes, some foods and beverages can decrease the amount of iron that your body absorbs. Some examples are:

• Coffee or tea
• Red wine
• Chocolate
• High fiber foods
• Some medications like antacids
• High calcium foods (like milk or cheese)

This doesn’t mean that you have to remove these foods and drinks from your diet, but you should consider avoiding eating these items with your iron-rich meals or iron supplements. For example, have your coffee or tea before or after your meal instead of with your meal.

Most people cannot get too much iron from food they choose to eat, which is why a balanced diet is important. Some people may have a condition called hereditary hemochromatosis, which is an overload of iron that can lead to serious health problems if left untreated. People with hemochromatosis should check with their health-care provider to find out how much iron should be included in their diets.