Download Article
Download Article
A lack of iron in the diet is one of the most common causes of a low red blood cell count. Eating foods rich in the following 5 vitamins and minerals may help increase your red blood cell count: iron, folic acid, vitamin B12, copper, and vitamin A. You may also want to include copper and vitamins B12, C, and E. [1] X Research source Lifestyle changes may also help to increase your red blood cell count, such as getting regular exercise and cutting out alcohol. If these interventions fail, your doctor may prescribe medication or blood transfusions to increase your red blood cell count. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
Steps
-
Incorporate iron-rich food in your diet for nutritional improvement. This will help the body replace what is lacking. Daily intake of iron-rich food will help increase red blood cells (RBCs) in the body. This is because iron is an essential part of a red blood cell and hemoglobin, since it helps deliver oxygen to different parts of the body. [3] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source It also helps excrete carbon monoxide upon exhalation. Food rich in iron includes: [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Beans/legumes (like lentils and peas)
- Dark leafy greens (like kale and spinach)
- Dried fruits (like prunes and raisins)
- Red meat (like beef and liver)
- Poultry
- Fish/shellfish
- Eggs
- Iron-fortified cereals and breads
- If you don’t get enough iron from food, ask your healthcare provider about taking supplements to increase your red blood cell production. [5] X Research source Iron is available in 50-200 mg tablets and may be taken 2-3 times daily. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
-
Get more copper. Copper is another essential mineral that helps the cells access the chemical form of iron necessary for red blood cells during the process of iron metabolism. Copper can be found in turkey, shellfish, liver, whole grains, chocolate, beans, figs, and nuts. [7] X Research source Copper supplements are also available in 1,700 mcg tablet form and can be taken once daily. [8] X Research source
- According to the Food and Nutrition Board (FNB) adults require 900 mg of copper per day. [9] X Research source During the reproductive years, women require more copper than men due to blood loss during menstruation. [10] X Trustworthy Source Health.gov Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion Go to source
Advertisement -
Make sure you get enough folic acid. Otherwise known as vitamin B9, folic acid helps in the production of normal RBCs. A significant decrease folic acid may predispose anemia. [11] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Cereal, bread, dark green leafy vegetables, peas, lentils, beans, and nuts contain high amounts of folic acid. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source It is also available in supplement form, usually ranging from 400 to 800 mcg. [13] X Research source
- The National Institute of Health recommends 400 mcg of folic acid per day for adult women and 600 mcg of folic acid per day for pregnant women. You can get folic acid in a multivitamin or prenatal vitamin. [14] X Research source
- Besides building healthy blood cells, studies show that folic acid plays an essential role in the production and repair of DNA. [15] X Research source
-
Take vitamin A (retinol). Vitamin A may support stem cell development of red blood cells (RBCs) by allowing the body to metabolize enough iron to produce hemoglobin. [16] X Research source
- Sweet potatoes, carrots, squash, dark green leafy vegetables, sweet red peppers, and fruits like apricots, grapefruit, papaya, mangos, and cantaloupe are rich in vitamin A. [17] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- The daily dietary requirement of vitamin A for women is 700 mcg and 900 mcg for men. [18] X Research source
-
Get your vitamin C. Take vitamin C when you take an iron supplement to bring about a synergistic effect. This is because vitamin C helps your body absorb more iron, increasing red blood cell production. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Studies show that taking 200 mg of vitamin C per day with 100 mg of iron may improve iron absorption in the body. [20] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source However, take precautions when taking iron, since high doses of iron supplements can be harmful to the body. [21] X Research source
- Be cautious when taking high doses of vitamin C since it can increase your risk of kidney stones. [22] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source The highest daily intake likely to pose no risks is 2,000 mg per day. [23] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
Advertisement
-
Get your daily exercise . Exercise is good for everyone, including those with low red blood cell (RBC) count, because it has both physical and mental benefits. [24] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source It keeps you healthy and is recommended to avoid acquiring certain diseases and illnesses. [25] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Aerobic exercises, such as jogging, running, and swimming are best, though all exercise is good. [26] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Exercise has an important role in red blood cell production. When you do vigorous exercises, you get tired and sweat a lot, causing the hemoglobin in your body to release more oxygen and increase oxygen delivery to your muscles. This process stimulates the production of red blood cells and hemoglobin. [27] X Research source
-
Kick the bad habits. If you're concerned about your red blood cell (RBC) count, it's best to quit smoking and avoid drinking alcohol . Kicking these habits will also improve your overall health, too. [28] X Research source
- Cigarette smoking can interrupt blood flow, since it damages blood vessels and causes plaque build up in the arteries. [29] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source It also prevents proper blood circulation and lowers the amount of oxygen delivered throughout the body. [30] X Trustworthy Source Purdue Online Writing Lab Trusted resource for writing and citation guidelines Go to source
- On the other hand, excessive alcohol consumption can damage the bone marrow, reducing red blood cell (RBC) production and producing defective RBCs. [31] X Research source
-
Get a blood transfusion if necessary. If your RBC count is still low and food and supplements do not help, a blood transfusion may be an option. You can talk to your primary doctor and have a diagnostic test given. [32] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source They may run a complete blood count (CBC) test to measure the number of RBCs you have in your body. [33] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source If your hemoglobin level is below 8 g/dL, they may recommend a transfusion. [34] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source
- Normal range of RBCs is 3.6 to 5 million cells per mcL for females and 4.2 to 5.4 million cells per mcL for males. [35] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U.S. focused on clinical care and research Go to source If you have a very low RBC count, a doctor may tell you to undergo a blood transfusion of packed red blood cell (PRBC). [36] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
-
Get a routine physical assessment. Visiting your doctor is one of the best ways to know how your RBCs are doing. Additional tests may be required to rule out any underlying condition that is causing a low RBC count. [37] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source It’s best to see your physician regularly. An annual physical check-up is a healthy habit. [38] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- If you have been told you have a low RBC count, take the above tips to heart. Make lifestyle and diet changes to up your count and revisit your doctor. Your levels can normalize without medication or procedures. [39] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
Advertisement
-
Know the basics of red blood cells. Around 40-45% of human body cells are red blood cells, or erythrocytes. [40] X Research source These RBCs are produced in the bone marrow, at a rate of approximately 2 million red blood cells per second. [41] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- Erythrocytes circulate in the body for up to 120 days. [42] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source It takes 4-6 weeks to replace RBCs, which is why you can only donate blood once every 8 weeks (56 days). [43] X Research source
- Men have an average of 4.7 to 6.1 million RBCs/mcL, while women have an average of 4.2 to 5.4 million RBCs/mcL. [44] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source If you are a regular blood donor, you may have noticed that men can donate more often than women. [45] X Research source
-
Know how hemoglobin works in the blood. The iron-rich protein known as hemoglobin is the main component of red blood cells. [46] X Research source It is responsible for the red color of blood, and it contains iron, allowing it to carry oxygen throughout your body. [47] X Research source
- Each hemoglobin molecule has four iron atoms, each of which binds to 1 oxygen molecule with 2 oxygen atoms. [48] X Research source The normal hemoglobin level is 14 to 18 g/dL in men and 12 to 16 g/dL in women. [49] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
-
Understand the role of red blood cells. Red blood cells play an important role in transporting oxygen-rich blood from the lungs to the tissues and cells. RBCs have cell membranes composed of lipids and proteins, which are essential for maintaining cellular function throughout the body. [50] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to source
- In addition, red blood cells aid in the removal of carbon dioxide. They contain the carbonic anhydrase enzyme, which allows a reaction of water and carbon dioxide to form carbonic acid and separate hydrogen and bicarbonate ions. [51] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Hydrogen ions bind with hemoglobin and bicarbonate ions enter the plasma. Approximately 75% of carbon dioxide is transported in the red blood cells, while 25% of carbon dioxide is in the plasma. [52] X Research source
Advertisement
Expert Q&A
Search
-
QuestionHow does Beta thalassemia minor affect red blood cell count?Dr. Ziadie is a board certified Pathologist in South Florida. She specializes in renal, transplant, and pediatric Pathology and has over 12 years of experience. She earned her medical degree from the University of Miami School of Medicine in 2004 and completed her fellowship in Pediatric Pathology at Children’s Medical Center in 2010.In general, beta thalassemia minor only causes a very mild anemia, which is a reduced red blood cell count.
-
QuestionCan drinking water increase red blood cell count?Dr. Ziadie is a board certified Pathologist in South Florida. She specializes in renal, transplant, and pediatric Pathology and has over 12 years of experience. She earned her medical degree from the University of Miami School of Medicine in 2004 and completed her fellowship in Pediatric Pathology at Children’s Medical Center in 2010.No. It is important to stay hydrated, but drinking too much water can dilute your blood, which may cause a decrease in your red blood cell counts.
-
QuestionAre there any fruits I can eat to increase my red blood cell count?Dr. Ziadie is a board certified Pathologist in South Florida. She specializes in renal, transplant, and pediatric Pathology and has over 12 years of experience. She earned her medical degree from the University of Miami School of Medicine in 2004 and completed her fellowship in Pediatric Pathology at Children’s Medical Center in 2010.There are some fruits you can eat that will help, but a balance of nutrients is what is most important. The best foods to eat to improve your red blood cell count are those high in iron, such as beef, poultry, fish, dark leafy greens, beans and tofu. However, you should also eat foods that are high in vitamin C, which helps your body absorb iron. Many fruits are rich in vitamin C, such as oranges, grapefruits, melon, and strawberries. It is also important to get plenty of folic acid from dark leafy vegetables, liver, oranges, papayas, bananas. Vitamin B12 is also useful for red blood cell counts and you can get it from animal products including fish, meat, poultry, eggs and milk.
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Video
Tips
- Vitamins B12 and B6 are good, too. Vitamin B12 is available in 2.4 mcg tablet form and should be taken once daily. [53] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Vitamin B6 is available in 1.5 mcg tablet form and should also be taken once daily. [54] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Meat and eggs contain vitamin B12 and banana, fish, and baked potatoes contain vitamin B6. [55] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to sourceThanks
- The lifespan of a red blood cell (RBC) is about 120 days. Shortly after that, the bone marrow releases a new set of RBCs. [56] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to sourceThanks
Submit a Tip
All tip submissions are carefully reviewed before being published
Thanks for submitting a tip for review!
Advertisement
References
- ↑ https://www.advancingnutrition.org/sites/default/files/2022-10/usaid-an-big-five-brief-2022.pdf
- ↑ https://my.clevelandclinic.org/health/diseases/3929-anemia#symptoms-and-causes
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/irondeficiency-anemia
- ↑ https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet
- ↑ https://newsinhealth.nih.gov/2014/01/avoiding-anemia
- ↑ https://www.nhs.uk/medicines/ferrous-sulfate/how-and-when-to-take-ferrous-sulfate/
- ↑ https://nutritionsource.hsph.harvard.edu/copper/
- ↑ https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
- ↑ https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
- ↑ https://health.gov/healthypeople/objectives-and-data/browse-objectives/nutrition-and-healthy-eating/reduce-iron-deficiency-females-aged-12-49-years-nws-17
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/folate-deficiency-anemia
- ↑ https://my.clevelandclinic.org/health/diseases/22198-folate-deficiency
- ↑ https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- ↑ https://ods.od.nih.gov/factsheets/Folate-Consumer/
- ↑ https://aacrjournals.org/cebp/article/13/4/511/168647/Folate-and-DNA-Methylation-A-Mechanistic-Link
- ↑ https://www.advancingnutrition.org/sites/default/files/2022-10/usaid-an-big-five-brief-2022.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/
- ↑ https://nutritionsource.hsph.harvard.edu/vitamin-a/
- ↑ https://health.clevelandclinic.org/iron-and-vitamin-c
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7607440/
- ↑ https://ods.od.nih.gov/factsheets/Iron-Consumer/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9959749/
- ↑ https://www.health.harvard.edu/staying-healthy/by-the-way-doctor-whats-the-right-amount-of-vitamin-c-for-me
- ↑ https://my.clevelandclinic.org/health/diseases/3929-anemia
- ↑ https://medlineplus.gov/benefitsofexercise.html
- ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
- ↑ https://iopscience.iop.org/article/10.1088/1742-6596/1481/1/012028/pdf
- ↑ https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/medical-complications-common-alcohol-related-concerns
- ↑ https://www.nhlbi.nih.gov/health-topics/smoking-and-your-heart
- ↑ https://owl.purdue.edu/owl/subject_specific_writing/healthcare_writing/writing_as_a_professional_nurse/documents/20100217020347_922.pdf
- ↑ https://clinmedjournals.org/articles/iasar/international-archives-of-substance-abuse-and-rehabilitation-iasar-2-006.php
- ↑ https://www.mayoclinic.org/diseases-conditions/anemia/diagnosis-treatment/drc-20351366
- ↑ https://my.clevelandclinic.org/health/body/21691-function-of-red-blood-cells
- ↑ https://www.cancer.org/cancer/managing-cancer/treatment-types/blood-transfusion-and-donation/what-are-transfusions.html .
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=167&contentid=red_blood_cell_Count
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10504190/
- ↑ https://my.clevelandclinic.org/health/diseases/3929-anemia
- ↑ https://health.clevelandclinic.org/why-you-need-an-annual-physical-and-what-to-expect
- ↑ https://my.clevelandclinic.org/health/diseases/3929-anemia
- ↑ https://www.hematology.org/education/patients/blood-basics
- ↑ https://medlineplus.gov/ency/anatomyvideos/000104.htm
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279392/
- ↑ https://www.massgeneral.org/blood-donor/faq
- ↑ https://www.ucsfhealth.org/medical-tests/rbc-count
- ↑ https://www.blood.co.uk/who-can-give-blood/why-men-should-donate-blood/
- ↑ https://www.hematology.org/education/patients/blood-basics
- ↑ https://www.floridahealth.gov/AlternateSites/DOH_LMS_Resources/WIC/az-hematology/CourseFiles/page4462.html
- ↑ https://web.stanford.edu/~kaleeg/chem32/hemo/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK259/
- ↑ https://www.sciencedirect.com/topics/medicine-and-dentistry/erythrocyte-membrane
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4699190/
- ↑ https://www.ucl.ac.uk/anaesthesia/sites/anaesthesia/files/co2_transport.pdf
- ↑ https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
- ↑ https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468
- ↑ https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279392/
- Harold S. Ballard, MD, “The Hematological Complications of Alcoholism."
- Marie Dunford, J. Doyle, “Nutrition for Sport and Exercise," Chapter 8, page 302.
About This Article
Article Summary
X
To increase your red blood cell count, incorporate iron-rich foods into your diet, like beans or leafy green vegetables. Also, include foods like nuts and bread to make sure you’re getting enough folic acid. For a healthy red blood cell count in your bone marrow, add fruits like apricots or watermelon, or take a vitamin A supplement to ensure you’re getting between 700 to 900 micrograms per day. Additionally, adults should take 900 micrograms of copper, and 500 micrograms of vitamin C to keep red blood cell counts healthy. To learn how to better understand red blood cell counts from our Nursing reviewer, keep reading!
Did this summary help you?
Thanks to all authors for creating a page that has been read 790,213 times.
Reader Success Stories
- "This article has been extremely helpful. With a long history of type 1 diabetes, I am now in the category where the diabetes is getting more and more difficult to manage. This high nutritional info has been incredibly informative, and I am very pleased to have found it. Thank you from the bottom of my heart!" ..." more
Advertisement
91%
of readers found this article helpful
.
Click a star to add your vote
% of people told us that this article helped them.
"This article has been extremely helpful. With a long history of type 1 diabetes, I am now in the category where the diabetes is getting more and more difficult to manage. This high nutritional info has been incredibly informative, and I am very pleased to have found it. Thank you from the bottom of my heart!"
..."
more
"I have a disease in which my bone marrow is closing up, so I need to eat foods that will help with the increase in red blood cells. This article taught me a lot as to which foods to eat and which to avoid. I would like to come back after I've put these into practice and let you know how my tests come out!"
..."
more
"Overall education about red blood cells. I am age 70, in Ecuador at 8,500 feet, and have learned I am not producing the amount of extra red blood cells needed at this altitude. Your suggestions should help."
..."
more
"This page provided the most comprehensive and easy to follow explanations about red blood cells, and how to improve counts. Answers that offer diet and exercise solutions before pills are very welcome."
..."
more
"After reading this article I found my diet is perfect. Only need to consume Vitamin C comparatively more to absorb iron, but due to season no Vitamin C fruits available in the market."
..."
more
