Are You Running on Empty?

The Common Pattern of Blood Deficiency

Discover how this often-overlooked pattern in Traditional Chinese Medicine and Naturopathy could be at the core of your exhaustion, mood swings, and menstrual irregularities—and what you can do to start rebuilding your vitality naturally.

As a naturopath and Chinese medicine practitioner, one of the most common patterns I see in clinic—especially in women—is blood deficiency. So many women I see are running on empty. They’re exhausted, foggy, emotionally flat, or battling irregular cycles—and yet their blood tests often come back “normal.”

From a Traditional Chinese Medicine (TCM) and functional naturopathic lens, this picture often points to blood deficiency: a state of internal depletion that affects everything from your energy to your hormones and mood. While this is a core diagnostic concept in Traditional Chinese Medicine (TCM), its signs and symptoms often overlap with what we’d label in functional medicine as iron deficiency, nutrient depletion, chronic fatigue, or post-viral burnout. In this article, I’ll walk you through the signs, causes, and natural ways to rebuild your blood and restore your vitality—starting with something as simple as what you eat.

If you’ve been feeling tired all the time, emotionally flat, dizzy when standing, having trouble sleeping, or experiencing scanty or irregular menstruation—this article is for you.

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What Is Blood Deficiency?

In TCM, blood is more than just the red liquid that runs through your veins. It’s the essence that nourishes your organs, anchors the mind, and provides vitality to the entire body. When blood is deficient, there’s not enough of this vital substance to nourish your tissues, support menstruation, or keep your mind and spirit calm.

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Common Causes of Blood Deficiency

🔍 From a Functional & Naturopathic Perspective:

• Chronic stress and adrenal burnout

• Poor digestion and malabsorption (e.g., low stomach acid, IBS, gut inflammation)

• Inadequate dietary intake of iron, B12, folate and protein

• Heavy or prolonged menstrual bleeding

• Postpartum depletion

• Vegan or vegetarian diets lacking bioavailable iron and B12

• Frequent illness, inflammation, or immune overactivation

🌿 From a TCM Perspective:

• Spleen Qi deficiency (poor digestion and nutrient extraction)

• Liver Blood deficiency (especially in women after menstruation or childbirth)

• Overwork or emotional overexertion (thinking, worry, studying late at night)

• Excess heat or dryness depleting fluids and blood

• Chronic illness or recovery from long-standing disease

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What Makes Blood Deficiency Worse?

• Skipping meals or eating cold/raw diets (e.g. smoothies, salads in winter)

• Over-exercising or constant rushing

• Poor sleep or insomnia

• Emotional stress and worry

• Excess caffeine or alcohol

• Lack of rest after childbirth or illness

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What Helps Rebuild Blood?

✅ Warming, nutrient-dense foods
✅ Proper rest and rhythm
✅ Acupuncture and herbal medicine
✅ Gentle movement (like Qi Gong or yoga)
✅ Addressing digestive function first
✅ Nervous system regulation (vagal tone, breathwork, magnesium support)

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Support Options

It’s important to understand that chronic blood deficiency can contribute to hormonal imbalances, anxiety, fertility struggles, and immune dysfunction. If you relate to these symptoms, the best course of action is to work with a practitioner like myself to develop a tailored treatment plan. It takes time to restore a depleted system, with focused treatment and tender care. I use a combination of  acupuncture, individualised herbal and nutritional medicine, and functional testing to identify underlying causes.

But while you wait for your next appointment, food really can be medicine.

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Nourish Your Blood With Food

🥦 Blood-Nourishing Foods

These are typically nutrient-dense, rich in iron, B vitamins, and protein.

🍖 Animal-Based

• Liver (beef, chicken) – Extremely high in bioavailable iron and B12.

• Bone broth – Provides collagen, gelatin, and minerals.

• Egg yolks – Rich in iron and healthy fats.

• Oily fish (sardines, mackerel, salmon) – Source of omega-3s and B vitamins.

• Beef, lamb, and duck – Warming meats that tonify blood and Qi.

🥬 Plant-Based

• Dark leafy greens – Spinach, kale, nettles, beet greens (especially cooked for better digestion).

• Beets – Support liver function and blood production.

• Black sesame seeds – Tonify blood and nourish hair.

• Molasses (blackstrap) – High in iron and minerals.

• Red dates (Jujube) – Classic TCM food to build blood.

• Lotus root – Moistens and nourishes blood and Yin.

• Seaweed – Mineral-rich, supports thyroid and blood quality.

• Legumes (lentils, black beans, adzuki beans) – High in iron and protein.

🍇 Fruits

• Dark berries (blueberries, blackberries, mulberries) – Rich in antioxidants and blood-nourishing.

• Cherries and grapes – Sweet and tonifying, especially for the Heart and Liver.

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🌿 Western Herbal Support (optional complement)

• Nettle leaf (Urtica dioica) – Rich in iron and chlorophyll, great for anemia.

• Yellow dock root (Rumex crispus) – Enhances iron absorption.

• Dandelion root – Supports liver and blood purification.

• Ashwagandha – Nourishes blood and supports adrenal recovery (adaptogenic).

Here’s one of my favourite blood-nourishing traditional soups you can make at home:

🍲 Chicken and Red Date Soup

This is one of my favourite soups. Warming nourishing and delicious The red dates are sweet, juicy and balance the zing of the ginger perfectly. It’s a forgiving soup too. Feel free to add other veggies or noodles to it if you desire. A little squeeze of lemon also bring a hint of sour to the sweetness too.

Ingredients:

• 6–8 organic chicken drumsticks or ½ chicken (on the bone)

• 8–10 red dates (jujube)

• 3 slices of ginger

• 5-6 shiitake mushrooms

• Optional: 1 small handful of Goji berries (added in last 10 min)

• 4–5 slices of Dang Gui (Angelica root – optional, from Asian grocers/herb shops)

• 2 spring onions (whole, tied in a knot)

• Sea salt to taste

• 1.5–2L filtered water

Method:

1. Rinse the herbs and dates gently.

2. Place all ingredients into a pot with water and bring to a boil.

3. Skim off any foam, reduce to a low simmer, cover, and cook for 2–3 hours.

4. Add goji berries in the last 10 minutes.

5. Season lightly and enjoy warm.

This soup is especially supportive post-period, postpartum, or after illness. It nourishes blood, warms the digestion, and calms the nervous system.

Want to work with me to rebuild and nourish your blood?

Book your initial appointment with Marta here