A balanced meal and plenty of fluids might seem like small things — but they make a big difference when you donate blood. “Each time you donate, your body loses about 10% of its blood,” explains Dr Prapthi Persis Bathini, a lifestyle medicine physician and clinical pharmacologist. “In 24 Stunden stellt sich das Blutvolumen wieder her, die Regeneration der roten Blutkörperchen dauert jedoch 4–6 Wochen.”

Eating a light, iron- and vitamin C-rich meal before donating helps prevent dizziness and supports iron stores. Hydration is equally vital. “Try to drink at least two additional cups of water prior to your donation. Avoid tea, coffee, and alcohol that day.”

If you’re vegetarian, load up on lentils, chickpeas, soy, nuts, spinach, and dried fruits. “Combine these with citrus fruits or tomatoes to enhance iron absorption,” she states. “But also avoid iron-blockers like tea, coffee, dairy, and excess soy during meals.”

For recovery, rehydrate with water or coconut water and grab a banana, boiled egg, or a handful of nuts. “Quick energy and hydration are key,” says Dr Bathini.

She adds that iron levels can take eight weeks to recover, and supplements may be necessary if your haemoglobin is on the lower side. “This is particularly true for regular donors and women. It’s a good idea to get your haemoglobin tested if you donate regularly.”

Restrictive diets or fasting can reduce your eligibility to donate and delay your recovery. “Donating blood is generous — but caring for your own body before and after is part of the gift,” she says.