5 nutrients that increase red blood cell counts.
Eating foods rich in these five nutrients can help you improve your red blood cell levels.
Iron
Eating an iron-rich diet can increase your body’s production of RBCs. Iron-rich foods include:
- red meat, such as beef
- organ meat, such as kidney and liver
- dark, leafy, green vegetables, such as spinach and kale
- dried fruits, such as prunes and raisins
- beans
- legumes
- egg yolks
Folic acid
Adding certain B vitamins to your diet can also be beneficial. Foods high in vitamin B-9 (folic acid) include:
- enriched breads
- enriched cereals
- dark, leafy, green vegetables, such as spinach and kale
- beans
- lentils
- peas
- nuts
Vitamin B-12
Foods high in vitamin B-12 include:
- red meat, such as beef
- fish
- dairy products, such as milk and cheese
- eggs
Copper
Copper intake doesn’t directly result in RBC production, but it can help your RBCs access the iron they need to replicate. Foods high in copper include:
- poultry
- shellfish
- liver
- beans
- cherries
- nuts
Vitamin A
Vitamin A (retinol) also supports RBC production in this manner. Foods rich in vitamin A include:
- dark, leafy green vegetables, such as spinach and kale
- sweet potatoes
- squash
- carrots
- red peppers
- fruits, such as watermelon, grapefruit, and cantaloupe.
8 supplements that increase red blood cell counts.
If you aren’t getting enough key nutrients through your diet, you may want to talk to your doctor about taking supplements. Certain supplements can help increase your RBC production or support related processes in your body.
Some supplements can interact with medications that you may be taking, so be sure to get your doctor’s approval before adding them to your regimen.
Never take more than the recommended dosage found on the product’s label.
Supplements your doctor may suggest include:
Iron: Iron deficiency commonly causes low RBC production. Women need about 18 milligrams (mg) per day, whereas men only need 8 mg per day.
Vitamin C: This vitamin may help your body better absorb iron. The average adult needs about 500 mg per day.
Copper: There may also be a link between low RBC production and copper deficiency. Women need 18 mg per day, and men need 8 mg per day. However, your daily copper requirement depends on a variety of factors, including sex, age, and body weight. Be sure to consult your doctor or a dietitian to understand how much you need.
Vitamin A (retinol): Women need 700 micrograms (mcg) per day. For men, the recommendation increases to 900 mcg.
Vitamin B-12: Most people who are 14 years and older need 2.4 mcg of this vitamin per day. If you’re pregnant, the recommended dosage raises to 2.6 mcg. If you’re breastfeeding, it jumps to 2.8 mcg.
Vitamin B-9 (folic acid): The average person needs between 100 and 250 mcg per day. If you regularly menstruate, it’s recommended that you take 400 mcg. Women who are pregnant need 600 mcg per day.
Vitamin B-6: Women need about 1.5 mg of this nutrient each day, and men need about 1.7 mg.
Vitamin E: The average adult needs about 15 mg per day.
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