How to Increase Red Blood Cell Count

Weakness and extreme fatigue can be signs of anemia – a deficiency in red blood cells (RBC). A lack of iron and other essential minerals and nutrients is the most common cause. Low hemoglobin levels and a reduced red blood cell count are indicators of an imbalanced diet, nutrient deficiencies, malnutrition, and diseases like leukemia (in some cases), especially when there’s an overproduction of white blood cells with a lack of red blood cells.

Boost iron-rich foods in your diet to enhance nutrition. This helps the body recover and replenish missing nutrients. Consuming iron-rich foods daily aids in increasing red blood cell production. Iron is a vital component of red blood cells and hemoglobin, as it helps deliver oxygen throughout the body and expel carbon dioxide during exhalation. Iron-rich foods include:

• Legumes/Beans
• Lentils
• Leafy greens like kale and spinach
• Dried fruits, including prunes
• Organ meats like liver
• Egg yolks
• Red meat
• Raisins
  • If daily consumption of iron-rich foods is insufficient, iron supplements can be taken to support red blood cell production. Iron pills are available in doses of 50-100 mg and can be taken 2-3 times a day.

Supplement Copper. Copper is another essential mineral that helps cells access the necessary form of iron for red blood cell production in the iron metabolism process. Copper is found in poultry, shellfish, organ meats, whole grains, chocolate, beans, berries, and nuts. Copper supplements are also available in 900 mcg tablet form and can be taken once a day.

• Adults need 900 mcg of copper daily. During reproductive years, women who menstruate require more copper than men. Women need 18 mg of copper daily, while men need only 8 mg.

Ensure Sufficient Folate Intake. Folate, or vitamin B9, supports the normal production of red blood cells. A significant deficiency in folate can lead to anemia.

• Grains, bread, dark leafy greens, beans, lentils, and seeds are rich in folate. Folate supplements are also available in doses of 100 to 200 mcg, which can be taken once a day.
• The American College of Obstetricians and Gynecologists (ACOG) recommends 400 mcg of folate per day for women with regular menstrual cycles. The National Institutes of Health (NIH) suggests a 600 mcg folate supplement daily for pregnant women.
• In addition to aiding in the production of healthy blood cells, folate plays an essential role in cell production and the regeneration of the components that form the structure of DNA.

Supplement Vitamin A (Retinol). Vitamin A helps the development of red blood cell precursors in the bone marrow by ensuring that developing red blood cells have sufficient iron to create hemoglobin.

• Sweet potatoes, carrots, pumpkin, dark leafy greens, red bell peppers, and fruits like apricots, grapefruit, watermelon, plums, and cantaloupe are rich in vitamin A.
• The daily recommended intake is 700 mcg of vitamin A for women and 900 mcg for men.

Supplement Vitamin C. Taking vitamin C alongside iron supplements provides a dual benefit. This is because vitamin C enhances the body's ability to absorb iron, thereby boosting red blood cell production.

• Taking 500 mg of vitamin C daily with iron will accelerate iron absorption and improve red blood cell production. However, be cautious as high-dose iron supplements may harm the body.

Exercise daily. Exercise is beneficial for everyone, even for those with low red blood cell count, as it improves both physical and mental health. Regular exercise helps keep you fit and prevents certain illnesses.

• Cardiovascular exercises like brisk walking, running, and swimming are the best options, but any type of exercise is beneficial.
• Exercise plays a crucial role in red blood cell production. Intense exercise makes you tired and sweaty. High-intensity training increases the need for oxygen in your body, which sends a signal to the brain indicating oxygen deficiency, triggering the production of red blood cells and hemoglobin. This process provides the required oxygen levels.

Quit bad habits. If you have a low red blood cell count, it’s best to quit smoking and avoid alcohol. Letting go of these habits is also beneficial for your overall health.

• Smoking can impede blood circulation by constricting blood vessels, making blood thicker. This slows down the circulation and hinders oxygen delivery to other body parts. Moreover, smoking leads to oxygen deficiency in the bone marrow.
• On the other hand, excessive alcohol consumption can thicken the blood and slow circulation, leading to oxygen deficiency, reduced red blood cell production, and immature red blood cells.

Consider blood transfusions if necessary. If your red blood cell count is so low that diet and supplements can’t compensate, blood transfusions may be an option. Consult your doctor for diagnostic tests. A Complete Blood Count (CBC) test will help measure your red blood cell count.

• Normal red blood cell count is 4-6 million cells per 1 ml of blood. If your count is low, your doctor may recommend red blood cell transfusions (PRBC) or whole blood transfusions to meet the needs for red blood cells and other blood components.

Regular health check-ups. Routine health check-ups are the best way to monitor your red blood cell count. Additionally, you may need further testing to screen for underlying issues causing low red blood cell count. It’s advisable to get annual check-ups at least once a year.

• If diagnosed with a low red blood cell count, follow the tips provided above. Make lifestyle and dietary changes to increase red blood cell production before your next check-up. By adhering to the recommendations, your red blood cell count should normalize.

Understand the basics of red blood cells. About a quarter of the cells in the human body are red blood cells, or erythrocytes. These cells are produced in the bone marrow at a rate of approximately 2.4 million cells per second.

• Red blood cells circulate in the body for 100-120 days, which is why you can donate blood once every 3-4 months.
• On average, men have 5.2 million red blood cells and women have about 4.6 million red blood cells per mm³. If you donate blood regularly, you'll notice that men can donate more frequently than women.

Understand the function of hemoglobin in the blood. Hemoglobin is an iron-rich protein and the main component of red blood cells. It gives blood its red color when iron binds with oxygen.

• Each hemoglobin molecule contains 4 iron atoms, each of which binds to one molecule of oxygen or two oxygen atoms. About 33% of a red blood cell is hemoglobin, usually 15.5 g/dL in men and 14 g/dL in women.

Understand the role of red blood cells. Red blood cells are crucial in transporting oxygen-rich blood from the lungs to tissues and cells. The cell membrane of red blood cells consists of lipids and proteins necessary for physiological functions, and they operate within the capillary network through the circulatory system.

• Additionally, red blood cells assist in eliminating CO2. They contain the enzyme carbonic anhydrase, which allows a reaction between water and CO2 to form carbonic acid and separate hydrogen ions from bicarbonate ions.
• The hydrogen ions bind with hemoglobin, while bicarbonate ions enter the plasma, removing about 70% of CO2. 20% of CO2 binds with hemoglobin, which is then exhaled through the lungs, and the remaining 7% diffuses in plasma.