Explore the Patterns

a close up of a purple and white abstract painting

What is Blood Deficiency?

In Traditional Chinese Medicine (TCM), the term blood deficiency (血 xue) doesn’t mean you are literally low on blood. Instead, it describes an imbalance: your blood and circulation are not fully nourishing and supporting the body as they should.

When this happens, you may notice changes in your hair, skin, nails, muscles, or joints. They might look or feel dull, pale, brittle, or weak. Joints may crack or pop more easily. Energy is often low, and cognitive abilities may be affected. It can be harder to feel focused, grounded, or mentally sharp.

In Western medicine, the closest comparison is anemia. However, it’s important to note: Anemia represents a later stage of blood deficiency, when the pattern has gone unaddressed for a significant period of time. Blood deficiency, however, can exist long before it appears on standard lab tests. That's why, though anemia is always considered a case of blood deficiency, not all cases of blood deficiency are anemia.

From a TCM lens, blood deficiency can quietly influence mental and emotional well-being, contributing to symptoms like anxiety, low mood, or mental fatigue. In some cases, blood deficiency may be part of a broader physiological pattern seen alongside complex psychiatric conditions, particularly when paired with qi deficiency — a combination often associated with depressive symptoms in TCM.

Generally, blood deficiency develops gradually over time and is usually the result of ongoing strain on the body rather than a single event. Often, this pattern is a reflection of modern life moving faster than the body can replenish itself.

The good news is that food can play a big role in recovery. Many of the foods TCM recommends for blood deficiency are naturally rich in iron, folate, magnesium, and vitamin B12 — nutrients that also support conditions like anemia, fatigue, and general weakness. In this way, TCM food therapy and modern nutrition align.

Browse NOURISH Recipes

What Are Signs & Symptoms of a Blood Deficiency?

amenorrhea
anxiety or nervousness
blurred vision or floaters
brain fog or poor short-term memory
brittle nails
bruising easily
constipation / dry stools
depression
difficulty falling asleep
diminished night vision
dizziness / lightheadedness
dry eyes
dry / flaky skin
dry and/or thinning hair

feeling aimless or purposeless
feeling cold easily
hair loss
headaches (dull & worse around the eyes)
heart palpitations
joints that pop or crackle
light/shorter periods
low energy (chronic)
low self-esteem
muscular weakness / soreness
numbness or tingling in hands & feet
pale (lips, face, nails, tongue)
postpartum depression & anxiety
restless legs

* Many, but not all, of the symptoms above may be present.

What Can Cause a Blood Deficiency?

The following factors and situations may contribute to this pattern over time:

Chronic stress, especially when the nervous system is rarely given a chance to fully rest and recover
Overwork or prolonged busyness without adequate downtime or restorative breaks
Poor or irregular sleep, which limits the body’s ability to rebuild and nourish blood
Inadequate nutrition, including not eating enough overall or consuming a diet low in key blood-building nutrients
Pregnancy, when the body’s demand for blood and nutrients increases significantly
Postpartum Recovery, after a physically demanding labor and/or significant blood loss
Heavy or frequent blood loss, such as from surgery, injury, or menstruation
Difficulty absorbing iron or nutrients, which may be influenced by low protein intake, frequent use of antacids or antibiotics, or poor gut health
Excessive blood donation, especially without sufficient recovery time or nutritional support

How to Treat a Blood Deficiency?

LIFESTYLE ADJUSTMENTS:

→ Rest: From a TCM perspective, chronic stress and overwork are deeply depleting to both qi and blood. Rest is not optional — it is one of the most effective ways to replenish what has been used. Think in terms of balance: when stress levels rise, the body requires proportionally more rest to stay regulated. Consistent, restorative sleep is especially important, with a goal of 7–8 hours per night whenever possible. If insomnia or difficulty winding down is present, acupuncture can be a helpful tool. Magnesium glycinate may also support relaxation, sleep quality, and nervous system regulation.

→ Hydration: Adequate hydration supports circulation and helps nourish blood. In addition to water, herbal teas, broths, soups, and hydrating fruits and vegetables can be especially beneficial — particularly during warmer weather or in dry climates.

→ Proper Exercise & Movement: Gentle, regular movement supports circulation and prevents stagnation, but excessive or high-intensity exercise can further deplete blood. Aim for moderate, enjoyable activities such as walking, hiking, swimming, or dancing. Light daily movement is encouraged, while more structured exercise can be done several times per week rather than every day.

DIET + NUTRITION

→ Supplementation: In more pronounced cases of blood deficiency—such as anemia, postpartum recovery, or in individuals following vegetarian or vegan diets, supplementation may be helpful. Iron-rich supplements can be helpful when used appropriately (check with your healthcare provider first!). We often recommend Floradix Iron + Herbs Liquid Supplement or MegaFood Blood Builder Minis, or this Chinese herbal formjula (you must first create a free Fullscript account to access it).

→ Dietary Adjustments: Regular, balanced meals are essential for blood production. Prioritize cooked, easy-to-digest foods that support the spleen’s ability to generate blood. Red and green fruits and vegetables (especially beets and well-cooked leafy greens), whole grains, legumes, and, when appropriate, red meat can be especially nourishing. Limiting foods that impair digestion—such as refined sugar, fried foods, excessive alcohol, and overly spicy foods—is also recommended.