The Best Iron-Rich Foods to Eat Before Donating Blood and Plasma

You may have heard that you need to have high enough iron levels to donate blood. But is the same thing true for donating plasma? Plasma and whole blood donation are two different processes. But both have similar health screenings, and you need to have good iron levels for both.

If you’re considering blood or plasma donation, you can boost the iron in your diet ahead of time. Let’s review some iron-rich foods that you should eat before and after you donate.

Why is iron important for donating blood or plasma?

Iron is a mineral that you get through your diet — and your body needs it to make red blood cells. Red blood cells need iron to carry oxygen to organs and tissues throughout the body.  

When you donate whole blood, you lose iron that is carried inside of red blood cells. This is less of a concern with plasma donation because you aren’t donating the red blood cells. But you can still lose a bit of iron when donating plasma. 

Luckily, your body has ferritin — a stored form of iron. This helps replace the iron you lose after donating blood. But if the stored iron isn’t replaced by iron-rich food sources, you could develop low iron levels (iron-deficiency anemia).

It can take several weeks to raise iron levels by eating iron-rich foods. Because of this, it’s important to eat iron-rich foods before and after donating blood to make sure your body has all of the iron it needs.

Read more like this

Explore these related articles, suggested for readers like you.

What Is Iron-Deficiency Anemia (IDA)? Signs, Testing, and Treatment

Can Low Iron Levels Lead to Hair Loss?

What You Need to Know About Feriva 21/7

View more

What iron-rich foods should you eat before donating blood or plasma?

Iron exists in two forms in food: heme iron and nonheme iron. Heme iron is easier for your body to absorb. It’s in animal products like red meat, poultry, eggs, and fish.  

You can also eat nonheme iron, but it’s harder for your body to absorb. This is in plant foods like beans and leafy greens. Consuming foods with vitamin C (like lemon juice or bell peppers) can make the nonheme iron easier to absorb. 

The following foods are great sources of iron to try before you donate blood or plasma.

Red meats

Red meats rich in heme iron include:

• Beef

• Veal

• Pork

• Lamb and mutton

• Goat

Poultry

Poultry is also rich in heme iron. Options include:

• Chicken

• Turkey

• Duck

• Eggs 

Seafood

There’s a wide variety of heme-rich seafoods:

• Clams

• Oysters

• Mussels

• Tuna

• Tilapia

• Anchovy

• Salmon

• Octopus

Vegetables

You can get nonheme iron from these veggies:

• Spinach

• Kale

• Broccoli

• Oyster mushrooms

• Soybeans (tofu)

• Lima beans

• Navy beans

• Chickpeas

Fruit

Some fruits also contain nonheme iron:

• Dried apricots

• Black olives

Grains

You can also get nonheme iron from:

• Unprocessed grains like oats and quinoa

• Fortified or enriched grains

When is the best time to eat before donating blood or plasma?

Aim to eat a healthy meal about 2 to 3 hours before donating blood or plasma. If you don’t eat before your appointment, you may not feel well after you donate. It’s especially important to eat a well-balanced meal before donating plasma so that you can feel your best when you’re done.

After you give plasma or whole blood, you’ll be offered something to eat or drink to make sure you stay hydrated. Most people feel normal after donating plasma or whole blood, but some people feel a little weak or lightheaded. If that happens, make sure you rest, drink fluids, and eat (especially iron-rich foods).   

What to expect before donating blood or plasma

When you go to donate plasma or whole blood, you’ll check in and then go through a quick health screening to make sure it’s safe for you to donate. This screening will check your:

• Heart rate

• Blood pressure

• Temperature

• Red blood cell level (hemoglobin)

• Blood for HIV or hepatitis

Once you’ve been cleared to donate, you will begin the donation process. Plasma donation centers use a special instrument (plasmapheresis machine) that collects whole blood. Whole blood contains plasma, platelets, and red and white blood cells. The machine separates the plasma from these other components (apheresis) and returns the other blood cells back to your body. The process can take up to 2 hours to complete. 

Whole blood donation does not use a plasmapheresis machine. All components of blood are kept during the donation. No part of the blood that’s taken will be returned to your body. The process takes about 30 minutes to complete. 

How to prepare for your plasma donation

To prepare for plasma donation, make sure you get plenty of rest, stay hydrated, and eat healthy foods. This is especially important the night before you donate plasma.  

Eating foods rich in protein and iron in the weeks to days leading up to your appointment can also help make sure that you feel your best after you donate. 

What to avoid before donating blood or plasma

Before going to the donation center, avoid anything that could dehydrate you. Some of the things to avoid the day before and the day you donate plasma or whole blood include:

• Alcohol

• Caffeine

• Strenuous exercise

• Aspirin

• Nicotine

• High-fat foods

Why trust our experts?

Written by:

Frank Schwalbe, MD

Frank Schwalbe, MD, is an assistant professor of anesthesiology at the Yale School of Medicine. He has practiced anesthesiology for 30 years.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Our editorial standards

Meet our experts