How To Increase Red Blood Cell Count? (2024)

Dr. Rashmi ByakodiJun 23, 2024

Do you feel tired all the time, even after a good night's sleep? Do you feel like fainting or dizzy for no apparent reason? If yes, then you might have Anaemia, a condition that happens when your Red Blood Cell (RBC) count is low. To overcome this problem, you need to include nutrient-rich food items in your diet. A good diet can help significantly in haemoglobin synthesis and RBC production. Keep reading to learn more about which food items and supplements are best for increasing your RBC count.

What is the Red Blood Cell count?

Red Blood Cells, also known as erythrocytes, are the most common cells found in blood and formed in the bone marrow. Red Blood Cells contain an element called haemoglobin that transports oxygen to different parts of your body. Besides transporting oxygen, it transports carbon dioxide from the cells to the lungs, which gets released as you exhale. Red Blood Cell Count means the number of red blood cells present in your blood. The normal RBC Count in males is 4.7 to 6.1 million cells per cubic millimetre (million cells/mm3), and in females, it is 4.2 to 5.4 million cells/mm3. Further, the haemoglobin count in adult males should be 14 to 18 g/dl (grams per decilitre), and in females, it should be 12 to 16 g/dl.

When your RBC Count is low, the oxygen supply gets disrupted in your body. This condition results in a serious complication known as Anaemia. The symptoms of Anaemia include the following.

• Shortness of breath

• Extreme fatigue

• Muscle weakness

• Lack of energy

• Pale skin

• Dizziness

• Chest pain

• Heart palpitation

• High risk of infection

If you encounter any of these symptoms of Anaemia, contact your doctor immediately. Anaemia can put you at risk of many serious complications, and sometimes it may prove to be life-threatening if timely treatment measures are not taken.

Causes of low RBC count

There could be many reasons for a lower blood count, from chronic diseases to external factors.

• If you body begins to destroy red blood more than its producing it

• Extreme blood loss

• Aplastic anemia

• Cancer

• Some medications

• Chronic kidney disease

• Hypothyroidism

• Iron deficiency

• Lead poisoning

How to increase Red Blood Cell count

Your body requires certain vital nutrients to make Red Blood Cells. These nutrients include iron, copper, folate, vitamin A, B12, C, and vitamin E. Consuming a diet containing these nutrients may help you increase your Red Blood Cell Count. The food items that contain these nutrients are mentioned below.

1. Iron

Consuming iron-rich foods daily helps increase the Red Blood Cell Count because iron is an essential component for Red Blood Cells production. Iron deficiency causes Anaemia. The best iron-rich foods, along with their iron content, are listed below.

2. Copper

Copper is an essential nutrient that helps you utilise iron in your blood. Copper deficiency may lead to an imbalance of iron levels in your body. The foods that are rich sources of copper are listed here.

3. Folate

Also known as vitamin B9, folate helps in the production of Red Blood Cells. The best sources of folate are as follows.

4. Vitamin A (Retinol)

Vitamin A may support iron absorption and metabolism to avert Anaemia. Foods high in vitamin A are as follows.

5. Vitamin B6 (pyridoxine)

Vitamin B6 helps increase mean plasma and RBC magnesium levels significantly. It also elevates Red Blood Cell Count considerably. Vitamin B6 can be obtained in a wide variety of foods, including these.

7. Vitamin C (ascorbic acid)

Although vitamin C is not directly involved with Red Blood Cells, it plays a significant role in iron absorption, just like copper. Since the body cannot store vitamin C, it is required on a per-day basis. Vitamin C can be found in these food items.

8. Vitamin E

Vitamin E is a powerful antioxidant that helps protect Red Blood Cells from oxidative damage. Vitamin E can be obtained from these food items.

What level of low RBC is concerning?

RBC counts that are below the below mentioned readings need attention:

• 4.7 for men

• 4.2 for women

• 4.1 for children.

Supplements to increase Red Blood Cell Counts

If you are not getting a sufficient amount of nutrients from your diet, supplements can help enhance the Red Blood Cell Count in your body. But before adding any supplements to your regimen, you must consult your healthcare professional. It is also important to understand the recommended dosage.

The table mentioned below shows the recommended amount of nutrients necessary for the human body to maintain an optimal Red Blood Cell Count.

*DFE: Dietary folate equivalents

#RAE: Retinol activity equivalents

Other than diet and supplements, some lifestyle modifications like incorporating walking, cycling, jogging, swimming, and aerobics exercises in your daily routine and cutting down on alcohol intake can help elevate your Red Blood Cell Count.

The bottom line

Other than diet and supplements, some lifestyle modifications like incorporating walking, cycling, jogging, swimming, and aerobics exercises in your daily routine and cutting down on alcohol intake can help elevate your Red Blood Cell Count.

Frequently Asked Questions

Sources

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6500523/#:~:text=The%20erythrocyte%20or%20red%20blood,by%20the%20red%20blood%20cells.

• https://www.ncbi.nlm.nih.gov/books/NBK279618/#:~:text=Meat%2C%20fish%20and%20poultry%20also,absorbed%20from%20plant%2Dbased%20foods.

  See Also

  Low MCV and MCH: Meaning and Treatment < PersonalabsHigh Red Blood Cell Count: Symptoms, Meaning, CausesMCV Blood Test (Mean Corpusal Volume) - Testing.comRed Cell Distribution Width (RDW) Test

• https://ods.od.nih.gov/factsheets/iron-healthprofessional/#h2

• https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/

• https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

• https://pubmed.ncbi.nlm.nih.gov/28230720/#:~:text=Vitamin%20A%20may%20facilitate%20iron,function%20of%20regulatory%20T%20cells.

• https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

• https://pubmed.ncbi.nlm.nih.gov/7271227/

• https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

• https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

• https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. Please consult a doctor before making any health-related decisions.