You may be able to increase your red blood cell count by eating foods high in key nutrients, including iron, folic acid, and vitamin B12. Abstaining from alcohol may also help.
Are you feeling weak or fatigued? You may be experiencing symptoms of anemia. Anemia occurs when your red blood cell (RBC) count is low. If your RBC count is low, your body has to work harder to deliver oxygen throughout your body.
RBCs are the most common cells in human blood. The body produces millions each day. RBCs are produced in the bone marrow and circulate around the body for about 120 days. Then, they go to the liver and spleen, which destroy them and recycle their cellular components.
Anemia can put you at risk of a number of complications, so it’s important to see a doctor or healthcare professional if you’re experiencing symptoms. If you’re diagnosed with anemia, a doctor will provide a treatment plan to help you get your RBC levels back on track as soon as possible.
Keep reading to learn how to increase your RBCs at home, how a doctor can help, and more.
Your body needs certain key nutrients to make RBCs. Meeting your daily requirements for these nutrients supports your body’s RBC production. However, it doesn’t guarantee a higher RBC count.
Anemia has many causes, and treatments for anemia will be different based on what’s causing it. Many causes of anemia aren’t related to your eating habits.
As part of your overall treatment plan, consider talking with a doctor or dietitian to make sure your diet meets the recommended intake for these nutrients:
Iron
Iron is essential for the production of RBCs. Iron-rich foods include:
- lean meat
- seafood
- poultry
- iron-fortified breads and cereals
- nuts
- beans
- lentils
- raisins
Folic acid
Getting enough B vitamins in your diet may also be beneficial. Foods high in vitamin B9 (folic acid) include:
- enriched breads and cereals
- spinach
- liver
- brussels sprouts
- asparagus
Vitamin B12
Foods high in vitamin B12 include:
- meat
- poultry
- fish
- dairy products such as milk and cheese
- eggs
- fortified products such as cereals and nutritional yeasts
Copper
Copper intake doesn’t directly support RBC production, but it can help your RBCs access the iron they need to replicate. Foods high in copper include:
- shellfish
- liver and other organ meats
- whole grain products
- wheat bran cereals
- chocolate
- nuts
- seeds
Vitamin A
Vitamin A (retinol) also helps iron get to your RBCs. Foods rich in vitamin A include:
- fish
- eggs
- liver
- dairy products
- leafy green vegetables
- orange and yellow vegetables
- tomato products
If you’re not getting enough key nutrients through your diet, talk with a doctor about taking supplements. Certain supplements may help increase your RBC production or support related processes in your body.
According to the
Some supplements can interact with medications that you may be taking, so be sure to get a doctor’s approval before adding any to your regimen. It’s also important to know that your recommended allowance for some nutrients may change during pregnancy or while breastfeeding or chestfeeding.
Never take more than the recommended dosage found on the product’s label.
Supplements a doctor may suggest include:
Iron: Iron deficiency commonly causes low RBC production. The Recommended Dietary Allowance (RDA) for females ages 19 to 50 is
Vitamin C: This vitamin may help your body better absorb iron. The RDA for vitamin C is
Copper: There may also be a link between low RBC production and copper deficiency. For adults ages 19 and older, the RDA for copper is
Vitamin A (retinol): For females ages 19 and older, the RDA for vitamin A is
Vitamin B12: The RDA for people ages 14 and older is
Vitamin B9 (folate): For people ages 14 and older, the RDA for folate is
Vitamin B6: This vitamin plays an important role in synthesizing one of the proteins contained in RBCs. The RDA for adults ages 19 to 50 is
Vitamin E: For people ages 14 and older, the RDA is
If you’re eating a health-promoting diet and taking any supplements a doctor has prescribed, you’re off to a great start. Other lifestyle changes may also support your RBC levels.
Keep in mind that these strategies aren’t a replacement for medical treatments. It’s also important to discuss any major lifestyle changes with a doctor first.
People who drink alcohol should consider cutting back on or eliminating alcoholic beverages. Heavy alcohol use is known to
Regular exercise may also be beneficial. An older
Vigorous exercise could be helpful because it causes your body to need more oxygen. When you need more oxygen, your brain signals your body to create more RBCs. However, this approach may not be appropriate for everyone with anemia. It’s best to talk with a doctor to find out what’s right for you.
Some options for vigorous workouts include:
- jogging
- running
- swimming
In some cases, changes in diet or lifestyle alone aren’t enough alone to increase your RBC count to healthy levels. A doctor may recommend one or more of the following:
Medication to treat an underlying condition: If your RBC deficiency is caused by an underlying condition, such as an autoimmune disease, medication may be necessary. Treating the underlying condition may help your RBC count return to normal.
Medication to stimulate RBC production: A hormone called erythropoietin is produced in the kidneys and liver and stimulates the bone marrow to produce RBCs. Erythropoietin can be used as a treatment for some forms of anemia. This treatment may be prescribed for anemia caused by kidney disease, chemotherapy, and other factors.
Blood transfusion: If medications aren’t working, a doctor may recommend a blood transfusion to boost your RBCs.
Blood or bone marrow transplant: This procedure can replace faulty stem cells that are causing problems with RBC production. The transplant introduces healthy cells to replace the faulty ones.
Surgery: If anemia is related to issues with bleeding, surgery may be needed.
RBCs are important to your body. If a doctor suspects your RBC count is off, they’ll order a complete RBC count to check your levels.
If you’re diagnosed with a low count, a doctor may recommend a combination of prescription supplements, medications, or other treatments to return it to normal.