Foods That Increase MCHC Levels Naturally

January 3, 2026 •

4 min read

According to the National Institutes of Health, iron deficiency is the most common cause of low mean corpuscular hemoglobin concentration (MCHC). Learning what foods increase MCHC levels can be a critical step for individuals experiencing fatigue, weakness, and other symptoms associated with anemia, enabling them to make informed dietary choices to support their blood health.

Quick Summary

This guide examines the essential nutrients and specific foods that can help raise low MCHC levels. It details the roles of iron, vitamin B12, and folate in hemoglobin production and red blood cell health, providing practical dietary recommendations to help restore normal blood parameters.

Key Points

Iron-rich diet: Prioritize lean meats, legumes, and dark leafy greens to support hemoglobin synthesis.
Boost vitamin B12 intake: Incorporate animal products like meat, fish, dairy, eggs, and fortified cereals into your meals.
Increase folate-rich foods: Add leafy greens, legumes, and citrus fruits to your diet, or opt for fortified grain products.
Enhance absorption with vitamin C: Pairing iron-rich non-heme foods with vitamin C sources can significantly increase iron absorption.
Consult a healthcare provider: Always seek medical advice before beginning any supplementation to ensure proper diagnosis and dosage.
Understand your blood test results: A healthcare professional can interpret your MCHC results and identify any underlying causes of abnormal levels.
A balanced approach is best: Combine a nutrient-rich diet with professional medical guidance for the most effective strategy to normalize MCHC levels.

Understanding MCHC and Its Importance

Mean Corpuscular Hemoglobin Concentration (MCHC) measures the average amount of hemoglobin packed inside a red blood cell. Hemoglobin is the protein responsible for carrying oxygen throughout the body. When MCHC levels are low, red blood cells are paler than normal, a condition called hypochromia, which is often an indicator of underlying health issues. The normal range for MCHC in adults is typically 32–36 g/dL, though this can vary slightly by laboratory standards. Restoring MCHC levels often involves addressing nutritional deficiencies, primarily iron, vitamin B12, and folate, which are crucial for the synthesis of hemoglobin and the formation of red blood cells.

The Role of Iron in Hemoglobin Production

Iron is a core component of hemoglobin, and its deficiency is the most common cause of low MCHC. A diet lacking in this essential mineral can directly impair the body's ability to produce sufficient hemoglobin, leading to lower MCHC values. Iron from food comes in two forms: heme iron, which is more easily absorbed by the body, and non-heme iron. Heme iron is found in animal products, while non-heme iron is present in plant-based foods. To maximize non-heme iron absorption, it is beneficial to consume it with a source of vitamin C.

Heme iron sources: Lean red meats (beef, lamb), poultry, and seafood like oysters and clams.
Non-heme iron sources: Leafy greens (spinach, kale), legumes (lentils, chickpeas), tofu, and fortified cereals.

The Importance of B Vitamins: Folate (B9) and B12

Both vitamin B12 and folate (vitamin B9) are essential for red blood cell formation. A deficiency in either can lead to megaloblastic anemia, a condition characterized by larger-than-normal red blood cells, which can sometimes result in an abnormal MCHC. While deficiencies in these vitamins are more commonly linked with high MCHC, proper intake is vital for overall red blood cell health and can help support normal MCHC levels.

Foods rich in Vitamin B12: Primarily found in animal products, including beef, poultry, fish (salmon, tuna), eggs, and dairy. Fortified foods like cereals and nutritional yeast are excellent options for vegetarians and vegans.
Foods rich in Folate: Dark leafy greens (spinach, asparagus), legumes (beans, lentils), citrus fruits, and fortified grain products. Cooking can significantly reduce the folate content in some vegetables, so it is important to include raw sources.

Combining Nutrients for Optimal Absorption

For the best results in raising MCHC, consuming a diet that includes a variety of these nutrients is essential. For instance, pairing an iron-rich plant-based meal, like a lentil salad, with a vitamin C source, such as orange slices, can dramatically improve iron absorption. This synergy is key to effective nutritional support for blood health.

Comparison of Nutrient Sources for MCHC


Nutrient	Heme Sources (High Absorption)	Non-Heme Sources (Enhanced by Vitamin C)	B12-Rich Sources (Essential for Cell Production)	Folate-Rich Sources (Essential for Cell Division)
Iron	Beef, Lamb, Oysters, Clams	Lentils, Spinach, Tofu, Fortified Cereals	N/A	N/A
Vitamin B12	Beef Liver, Salmon, Tuna, Dairy	Fortified Cereals, Nutritional Yeast	Beef Liver, Salmon, Tuna, Dairy	N/A
Folate (B9)	N/A	Spinach, Asparagus, Legumes, Citrus Fruits	N/A	Spinach, Asparagus, Legumes, Citrus Fruits

Sample Meal Ideas to Increase MCHC

Here are a few meal ideas that incorporate the key nutrients needed to support healthy MCHC levels:

Breakfast: A bowl of fortified cereal with milk and a side of orange juice. Alternatively, a veggie-filled omelet with spinach and mushrooms.
Lunch: A large spinach salad topped with chickpeas, sliced oranges, and a lean chicken breast. The vitamin C from the oranges will help absorb the iron from the spinach and chickpeas.
Dinner: Beef and lentil stew, or baked salmon served with a side of steamed broccoli and a squeeze of lemon. Both are excellent sources of iron and B vitamins.

The Role of Supplements and Professional Guidance

While a balanced diet is the cornerstone of managing MCHC levels, some individuals may require supplements. Supplements containing iron, vitamin B12, or folate may be recommended, especially for those with diagnosed deficiencies, vegetarians, or individuals with certain medical conditions affecting nutrient absorption. However, it is crucial to consult with a healthcare provider before starting any supplement regimen to ensure proper dosage and avoid potential health complications from excessive intake. A blood test is the only definitive way to determine the cause of abnormal MCHC and the necessary treatment.

Conclusion

Increasing MCHC levels through dietary means is a manageable and effective strategy for individuals with specific nutritional deficiencies. By focusing on foods rich in iron, vitamin B12, and folate, one can support the body's red blood cell production and function. A holistic approach, combining a nutrient-dense diet with professional medical advice, is the best path toward achieving and maintaining healthy blood parameters. For those with persistent or severe issues, seeking professional guidance is essential for a proper diagnosis and tailored treatment plan. Low MCH Level: 7 Natural Ways to Increase MCH in Blood provides further reading on complementary lifestyle strategies.

Frequently Asked Questions

MCHC, or Mean Corpuscular Hemoglobin Concentration, is a measure of the average concentration of hemoglobin within a person's red blood cells. Abnormal MCHC levels typically indicate some form of anemia or other red blood cell disorder.

Foods highest in easily absorbed heme iron include beef liver, clams, oysters, and other red meats. Excellent non-heme iron sources include lentils, spinach, fortified breakfast cereals, and tofu.

Yes, a vegetarian or vegan diet can increase MCHC levels if carefully planned to include ample non-heme iron and fortified sources of vitamin B12. Pairing iron-rich plant foods with vitamin C-rich foods is crucial for maximum absorption.

Both vitamins B12 and folate are vital for proper red blood cell production. A deficiency can cause megaloblastic anemia, where red blood cells are abnormally large. While this is often associated with high MCHC, ensuring adequate levels of these B vitamins is essential for overall red blood cell health and can help normalize MCHC.

Vitamin C helps the body absorb non-heme iron more effectively. This is particularly important for those who rely on plant-based iron sources. For example, a glass of orange juice with a spinach salad can significantly increase iron absorption.

Supplements are not always necessary, as many people can increase their MCHC through dietary changes alone. However, individuals with significant deficiencies, poor absorption, or certain health conditions may require supplementation under a doctor's supervision.

If a blood test shows low MCHC, your doctor will likely investigate the underlying cause. Common first steps include a review of your diet and a recommendation to increase intake of iron, vitamin B12, and folate through food. Always follow your healthcare provider's advice for diagnosis and treatment.