https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation.html
原文链接

Donating blood and platelets removes iron from your body. Iron is an essential mineral that is a part of hemoglobin which helps maintain your strength and energy. Your body needs iron to make new blood cells, replacing the ones lost through blood donations.
To help maintain healthy iron levels, the American Red Cross recommends that individuals who donate blood and platelets frequently should take an iron supplement or a multivitamin with iron. Before taking an iron supplement or multivitamin, you should consult with your health-care provider.
全血，单采红细胞（采集2单位，折合900ml全血里所含的红细胞和血红蛋白，其余成分用成分血分离机回输）和单采血小板会让你血液中的铁元素减少。铁元素是血红蛋白的主要成分，帮助你保持健康和精力。你的身体需要足量的铁来造新的血细胞以补充献血后失去的红细胞。
为了保证健康的铁元素指标，美国红十字会建议经常献血者需要服用铁补充剂或者含铁复合维生素（部分复合维生素不含铁）。在服用铁补充剂或复合维生素前，你最好联系医生咨询。

If you fall into one of these groups, you should consider yourself a frequent donor:
1. Women under the age of 50 who have donated two or more units of red blood cells or made 10 or more platelet donations in the past year
2. Women ages 50 and older who have donated three or more units of red blood cells or made 15 or more platelet donations in the past year
3. Men who have donated three or more units of red blood cells or made 15 or more platelet donations in the past year
Each blood donation is the equivalent of one unit of red blood cells, while each Power Red donation is the equivalent of two units of red blood cells. For example, a male who gives two Power Red donations in a year is considered a frequent donor.
关于”经常献血者“的定义：
1. 50岁以下，过去一年献全血2个或2个单位以上，或10次/10次以上血小板的女性。（原文未提及献血小板是是1单位还是2单位）
2. 50岁及50岁以上，过于一年献大于等于3个单位全血，或大于等于15次血小板的女性
3. 过去一年献大于等于3个单位全血，或大于等于15次血小板的男性。

关于血红蛋白浓度范围指标参考，单位为dL(分升，100ml）
https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation.html

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 will have a normal range that varies by 0.7g/dL at the low end of the range.
血红蛋白浓度参考范围：
男性：13.5~17.5g/dL
女性：12.0~15.5g/dL
美国黑人的血红蛋白浓度最低值可以+-0.7g/dL

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.
献血前检测血红蛋白的要求：
女性： ≥12.5g/dL且≤20.0g/dL
男性：≥13.0g/dL且≤20.0g/dL

食物补铁：
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 by iron, breads and pasta (whole grain and enriched), tofu, beans, lentils, peanuts, dried fruits like raisins and eggs.
食物中有两种铁化合物：血红素铁和非血红素铁。血红素铁是最容易吸收的铁，他存在于肉类和动物制品，如牛肉，火鸡，鸡肉，羊肉，猪肉和动物肝脏。
非血红素铁吸收率相对较低，但仍然是补铁的重要途径，尤其对于素食者。含有较多非血红素铁的食物有谷物，面包等面食，豆腐，豆制品，扁豆，花生，葡萄干等干果和鸡蛋（如果你不是全素食者）。

会增加和减少铁元素吸收率的食物
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.
维生素C会促进铁的吸收，尤其是富含维生素C的食物，如番茄，橙子等柑橘类水果，以及甜椒（菜椒，不辣）等食物
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.
咖啡，茶，红酒，巧克力，富含纤维素的食物，一些药物如抗酸及，高钙食物（如牛奶或奶酪）会减少你身体吸收铁的能力。这并不意味着你完全不能吃这些食物，但你应考虑在吃富含铁的食物或铁补充剂的同时吃这些东西，如，在饭前或饭后喝茶喝咖啡，而不要在吃饭时就着其他食物食用。

铁元素过量摄入的风险：本段不构成医学建议， 有疑问请进行医疗咨询。
Most people cannot get too much iron from food they choose to eat, which is why a balanced diet is important. Some people may already 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 in their diet is allowable.
大部分人不会从食物中过量摄入铁，这也说明了营养均衡的食谱很重要。但有些人可能有一种叫遗传性血色素沉着症（hereditary hemochromatosis）的疾病，如果不加以治疗，可能会影响健康并危及生命。患有此病的患者应该咨询医师，来制定合理的食谱控制铁元素摄入。

铁补充剂和复合维生素选择：
Iron supplements are available over-the-counter at a variety of retail locations including drug stores, health food stores and grocery stores. Supplements are available without a prescription. Prices and dosages will vary.
Iron supplements come in a variety of dosages and formulations, with different characteristics. Some examples are ferrous sulfate, ferrous gluconate, ferrous fumarate and carbonyl iron. It is important to look at the amount of elemental iron available for absorption.
The Red Cross recommends that you discuss which option and dosage is best for you with your health-care provider.
铁补充剂或维生素可在大部分商店购买，如超市，杂货店，药店或网购。铁补充剂是保健品或OTC类药物，无需处方。各大店铺价格不同。
铁补充剂的剂量和成分会有区别。常见化合物有硫酸亚铁，葡萄糖算亚铁，富马酸亚铁和羰基铁。建议查看铁元素含量和有效吸收率。
红十字会建议如果有疑惑，可以联系医师指定选择合适铁补充剂的方案。

学习了

如果体检时血红蛋白不达标：
Prior to donating, the Red Cross checks your hemoglobin level, which is a measure of the protein in your blood that carries oxygen to help nourish tissues throughout your body. Iron is a part of hemoglobin.
Hemoglobin does not measure whether or not the iron stores in your body are healthy. If you were recently asked not to donate due to your hemoglobin level, you may want to speak with your health-care provider.
红十字会会先检测你的血红蛋白水平。血红蛋白并不能决定你体内的铁含量是否处于健康值。如果你因为血红蛋白水平过低被拒，你可以联系医师。

低铁含量的可能症状（本段不构成医学建议）
It is normal for iron levels to fluctuate, even in those individuals who don’t donate blood and platelets. Many people who have low iron feel fine and have no symptoms. Symptoms may change from mild to more serious and can include: anemia, tiredness and irritability, reduced endurance during physical activity, difficulty concentrating or a craving to chew things such as ice or chalk (pica).
铁含量的波动是正常的，即使你从没有献血过。许多人铁含量低于建议值仍然没症状。有症状的人的症状可能轻微也可能严重：如贫血，疲劳，易怒，耐力下降无法进行重体力劳动，注意力分散，或渴望咀嚼冰块或粉笔等东西。

有几层楼没有了， 百度真的好烦。