How can I increase my MCHC levels naturally?: A Nutrition and Diet Guide

October 21, 2025 •

4 min read

Low mean corpuscular hemoglobin concentration (MCHC) is most commonly caused by iron deficiency anemia, a condition affecting millions globally. Understanding how can I increase my MCHC levels naturally through nutritional adjustments is a primary step toward improving your blood health and overall energy.

Quick Summary

Elevating low MCHC levels involves dietary changes focused on increasing intake of iron, vitamin B12, and folate. Optimizing these essential nutrients and improving their absorption through food can help enhance hemoglobin concentration in red blood cells.

Key Points

Increase Iron Intake: Consume foods rich in heme iron (meat, fish) and pair non-heme iron (plants) with vitamin C sources to maximize absorption.
Prioritize B Vitamins: Ensure you are getting enough vitamin B12 (from animal products or fortified foods) and folate (from leafy greens, legumes) for proper red blood cell development.
Enhance Iron Absorption: Combine iron-rich foods with vitamin C sources like citrus fruits and bell peppers to significantly boost iron uptake.
Avoid Iron Blockers: Limit or separate the consumption of iron-rich foods from substances like coffee, tea, and excessive calcium, which can inhibit iron absorption.
Maintain Hydration: Stay well-hydrated to ensure accurate MCHC readings and support overall blood health.
Address Underlying Issues: Low MCHC can be a symptom of a more significant condition; consult a doctor if dietary changes alone do not yield results.
Consult a Professional: Always seek medical advice before starting a new supplement regimen, as excess iron can be harmful.

Understanding Low MCHC

Mean Corpuscular Hemoglobin Concentration (MCHC) measures the average concentration of hemoglobin within a group of red blood cells. Hemoglobin is the protein responsible for carrying oxygen throughout the body. When MCHC levels are low, it indicates a lower-than-normal concentration of hemoglobin, a condition known as hypochromic anemia, where red blood cells appear paler. This can cause a range of symptoms, from fatigue and weakness to shortness of breath and pale skin.

Common Causes of Low MCHC

Low MCHC levels typically stem from nutritional deficiencies or other underlying health issues. The most frequent causes include:

Iron Deficiency: This is the most common cause, as iron is a critical component of hemoglobin. Without enough iron, the body cannot produce sufficient healthy hemoglobin, leading to low MCHC.
Vitamin B12 and Folate Deficiency: Both of these B vitamins are essential for the production of healthy red blood cells. A deficiency can lead to macrocytic anemia, characterized by abnormally large red blood cells, and can also impact MCHC values.
Thalassemia: This is an inherited blood disorder that results in the body producing less hemoglobin than normal, which can cause low MCHC.
Chronic Illness: Long-term conditions such as chronic kidney disease, inflammatory bowel disease (IBD), and some cancers can lead to inflammation that affects red blood cell production.

Essential Nutrients for Boosting MCHC

To naturally increase your MCHC levels, focusing on a balanced diet rich in specific nutrients is key. These nutrients are crucial for both hemoglobin synthesis and the overall health of red blood cells.

Iron

As the most common cause of low MCHC is iron deficiency, increasing iron intake is a primary strategy. Iron comes in two forms: heme and non-heme. Heme iron is more easily absorbed by the body.

Excellent Sources of Iron:

Heme Iron:
- Lean red meat (beef, lamb, pork)
- Poultry (especially dark meat)
- Seafood (oysters, clams, salmon)
Non-Heme Iron:
- Dark, leafy green vegetables (spinach, kale)
- Legumes (lentils, chickpeas, beans)
- Iron-fortified cereals and bread
- Nuts and seeds

Vitamin B12

This vitamin is vital for neurological function and the proper formation of red blood cells. A deficiency can contribute to low MCHC.

Great Sources of Vitamin B12:

Meat (beef, poultry)
Fish (salmon, tuna, trout)
Eggs and dairy products
Fortified nutritional yeast and cereals

Folate (Vitamin B9)

Folate works alongside vitamin B12 in the formation of red blood cells and DNA synthesis.

Rich Sources of Folate:

Dark green leafy vegetables (spinach, asparagus, broccoli)
Legumes (beans, peas, lentils)
Citrus fruits (oranges, grapefruit)
Fortified grains and bread
Avocado

Vitamin C

Vitamin C significantly enhances the absorption of non-heme iron. Including vitamin C-rich foods with your iron sources can dramatically improve your body's iron uptake.

Foods High in Vitamin C:

Citrus fruits (oranges, lemons)
Strawberries and other berries
Bell peppers
Broccoli
Tomatoes

Heme vs. Non-Heme Iron Absorption

Understanding the different types of iron is crucial for maximizing its absorption through diet.


Feature	Heme Iron	Non-Heme Iron
Absorption Rate	Higher and more efficient absorption.	Lower absorption rate, which can be improved with vitamin C.
Sources	Animal products: red meat, poultry, fish.	Plant-based foods: leafy greens, legumes, fortified cereals.
Considerations	The body's absorption is less affected by other dietary factors.	Absorption can be inhibited by certain substances found in food.
Best Practice	Combining heme and non-heme sources can boost overall absorption.	Pair with vitamin C to enhance absorption.

Lifestyle Adjustments for Optimal Blood Health

Beyond specific nutrients, certain habits can influence your body's ability to maintain healthy MCHC levels.

Avoid Iron Blockers

Some substances can inhibit your body's ability to absorb iron. These include phytates found in grains and nuts, and polyphenols in coffee and tea.

Limit: Avoid drinking coffee, tea, and wine with your meals, especially those rich in iron.
Space Out Intake: It's best to consume these beverages at least an hour before or after your iron-rich meals.

Ensure Proper Hydration

Dehydration can cause a false increase in MCHC levels because it concentrates the blood. Staying adequately hydrated ensures that your blood test results are accurate reflections of your health.

Consider Supplements (Under Medical Guidance)

While dietary changes are a great first step, some individuals with persistent deficiencies may require supplements. It is crucial to consult a healthcare professional before starting any new supplement regimen, as excess iron can be harmful.

Address Underlying Conditions

If dietary and lifestyle changes do not resolve low MCHC, it is essential to work with a doctor to investigate potential underlying causes, such as chronic diseases or gastrointestinal issues affecting nutrient absorption.

Conclusion

Naturally increasing your MCHC levels is achievable through a dedicated and mindful approach to nutrition and lifestyle. By prioritizing foods rich in iron, vitamin B12, and folate, and incorporating dietary habits that maximize nutrient absorption, you can support your body's hemoglobin production and improve your overall blood health. Remember to pair iron sources with vitamin C, limit iron blockers, and stay hydrated. For individuals with persistent or severe deficiencies, a medical professional can provide personalized guidance and monitor progress effectively.

For more detailed information on nutrient functions, please refer to authoritative sources like the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

MCHC, or Mean Corpuscular Hemoglobin Concentration, measures the average concentration of hemoglobin within your red blood cells. A low MCHC level typically means your red blood cells contain less hemoglobin than normal, a condition often linked to iron deficiency or other anemias.

The most important nutrients for increasing MCHC levels are iron, vitamin B12, and folate. These are all crucial for the production of healthy hemoglobin and red blood cells.

To improve iron absorption, consume iron-rich foods alongside sources of vitamin C, such as citrus fruits, bell peppers, or strawberries. Additionally, avoid drinking coffee, tea, or consuming high-calcium foods with iron-rich meals, as these can block absorption.

Excellent sources of vitamin B12 include animal products like meat, fish, poultry, eggs, and dairy. For those on a plant-based diet, fortified cereals, nutritional yeast, and plant-based milks are key.

Folate can be found in dark green leafy vegetables like spinach and asparagus, legumes such as lentils and chickpeas, citrus fruits, and fortified grain products.

Common symptoms of low MCHC often include fatigue, weakness, shortness of breath, pale skin, dizziness, and headaches. These symptoms arise from reduced oxygen transport in the blood.

While supplements can be effective, they should only be taken under the guidance of a healthcare professional. Excess iron, in particular, can be harmful. It is important to confirm the underlying cause of low MCHC before starting supplementation.