How to Naturally Boost Your Red Blood Cell Count

Red blood cells (RBCs) play a crucial role in the body’s overall health and functioning. They are responsible for carrying oxygen from your lungs to various parts of your body and returning carbon dioxide back to the lungs to be exhaled. Healthy red blood cell levels are essential for maintaining optimal energy levels, good circulation, and overall vitality. When your red blood cell count is low, it can lead to a condition called anemia, which can cause fatigue, weakness, and other health problems.

Fortunately, there are several natural ways to help boost your red blood cell count. By making specific dietary and lifestyle changes, you can support your body’s ability to produce healthy red blood cells. In this article, we’ll explore natural methods to help boost your RBC count and improve your overall health.

1. Eat Iron-Rich Foods

Iron is a vital mineral needed for the production of hemoglobin, a protein in red blood cells that binds with oxygen and carries it through the bloodstream. A deficiency in iron can lead to a low red blood cell count, contributing to iron-deficiency anemia. To naturally boost your RBC count, focus on consuming iron-rich foods.

Best Sources of Iron:

• Red meat (such as beef and lamb)
  
  
• Poultry (like chicken and turkey)
  
  
• Leafy greens (spinach, kale, and swiss chard)
  
  
• Legumes (lentils, chickpeas, beans)
  
  
• Tofu and tempeh
  
  
• Fortified cereals
  
  

Including these foods in your diet can help provide the iron your body needs to produce red blood cells.

2. Increase Vitamin B12 Intake

Vitamin B12 is essential for red blood cell production. A deficiency in B12 can lead to megaloblastic anemia, a condition in which the body produces large, immature red blood cells that are ineffective in oxygen transport. It is crucial to get enough B12 through diet or supplements to support your RBC production.

Best Sources of Vitamin B12:

• Animal liver (particularly beef liver)
  
  
• Fish (salmon, trout, sardines)
  
  
• Meat (beef, chicken, pork)
  
  
• Dairy products (milk, yogurt, cheese)
  
  
• Eggs
  
  

If you follow a vegetarian or vegan diet, it may be necessary to take B12 supplements, as plant-based foods do not contain this vitamin.

3. Consume Folate-Rich Foods

Folate, also known as vitamin B9, is another crucial nutrient that helps with the production and maturation of red blood cells. Folate deficiency can result in anemia and low RBC counts. It is important for pregnant women to ensure adequate folate intake to support the growth and development of the fetus.

Best Sources of Folate:

• Leafy greens (spinach, kale, and romaine lettuce)
  
  
• Avocados
  
  
• Legumes (beans, lentils, chickpeas)
  
  
• Fortified cereals and grains
  
  
• Beets
  
  
• Oranges and other citrus fruits
  
  

Incorporating folate-rich foods into your diet can help naturally boost your red blood cell production.

4. Get Enough Vitamin C

Vitamin C is essential for the absorption of non-heme iron (the iron found in plant-based foods). Without adequate vitamin C, your body may struggle to absorb iron efficiently, which can impair RBC production. By combining iron-rich foods with vitamin C-rich foods, you can improve iron absorption and support red blood cell formation.

Best Sources of Vitamin C:

• Citrus fruits (oranges, lemons, grapefruits)
  
  
• Berries (strawberries, blueberries, raspberries)
  
  
• Bell peppers
  
  
• Broccoli
  
  
• Kiwi
  
  
• Tomatoes
  
  

Adding these foods to your meals alongside iron-rich foods can help optimize the body’s iron absorption and support RBC production.

5. Boost Copper Levels

Copper is another mineral that plays an important role in the production of red blood cells. It helps in the absorption of iron and the formation of hemoglobin. While copper deficiency is relatively rare, it’s still important to ensure you are getting enough of this mineral for optimal red blood cell production.

Best Sources of Copper:

• Shellfish (oysters, crabs)
  
  
• Nuts and seeds (especially cashews, sunflower seeds, and almonds)
  
  
• Whole grains (brown rice, barley)
  
  
• Beans and lentils
  
  
• Dark chocolate (in moderation)
  
  

Incorporating copper-rich foods into your diet can help maintain healthy red blood cell levels.

6. Stay Hydrated

Staying hydrated is crucial for overall health, including red blood cell function. Dehydration can lead to a reduction in plasma volume, making it appear that your red blood cell count is lower than it actually is. Drinking enough water can help maintain the proper balance of red blood cells in the bloodstream.

Aim to drink at least 8 cups (64 ounces) of water per day, and more if you're physically active or live in a hot climate. Proper hydration supports the circulation of red blood cells and helps your body function efficiently.

7. Avoid Alcohol and Smoking

Both alcohol and smoking can negatively impact red blood cell production. Chronic alcohol consumption can interfere with the absorption of essential nutrients, including folate and B12, which are necessary for red blood cell production. Smoking, on the other hand, can reduce the oxygen-carrying capacity of red blood cells, leading to lower oxygen levels in the body.

If you're looking to boost your red blood cell count naturally, it’s essential to limit or eliminate these habits from your lifestyle.

8. Regular Exercise

Regular physical activity is another natural way to support healthy red blood cell levels. Exercise increases the body’s demand for oxygen, which stimulates the production of red blood cells to help meet this need. While exercise alone may not directly boost RBC count, it can enhance circulation and oxygen delivery throughout the body, which helps support overall health and energy levels.

Aim for at least 30 minutes of moderate exercise most days of the week, such as walking, cycling, or swimming. This can help promote healthy red blood cell production and improve your overall cardiovascular health.

Lab Reports and Monitoring Red Blood Cell Count

If you suspect that you have low red blood cell levels or are at risk of anemia, it’s important to get a lab report to assess your health. A Complete Blood Count (CBC) test is the most common test used to measure the number of red blood cells, along with other important indicators such as hemoglobin levels and hematocrit. Start your CBC blood test today to gain valuable insights into your red blood cell count and help your healthcare provider identify potential deficiencies or underlying health conditions.

Getting a CBC test allows you to monitor changes in your red blood cell levels over time and make informed decisions about your health. Get an accurate lab report today to determine if your RBC count is low. If it is, your doctor can suggest appropriate treatments or dietary changes to help boost your red blood cell production. In many cases, lifestyle adjustments, such as improving nutrition or taking supplements, can effectively restore healthy RBC levels.

Conclusion

If you’re struggling with low red blood cell count or anemia, there are several natural ways to support your body in boosting RBC levels. Focusing on a diet rich in iron, vitamin B12, folate, and vitamin C, along with staying hydrated and maintaining a healthy lifestyle, can all contribute to improving red blood cell production. Additionally, limiting alcohol and smoking, and incorporating regular exercise into your routine can help optimize your overall health and RBC count. 

If you suspect you have low red blood cell count, it’s important to consult a healthcare professional for proper diagnosis and treatment. Find the best doctor near you with Instacare who can recommend blood tests, such as a Complete Blood Count (CBC), to assess your RBC levels and determine the underlying cause. With the right changes, you can naturally improve your red blood cell count and enhance your energy, health, and well-being.