How to Get Your Red Blood Cells Back Up Naturally

November 27, 2025 •

3 min read

According to the World Health Organization, anemia, which is often linked to low red blood cells (RBCs), affects about one-third of the global population. For those asking, 'How do I get my red blood cells back up?', the answer often involves a combination of dietary adjustments, supplements, and lifestyle modifications. Addressing the root cause is essential for long-term health and vitality.

Quick Summary

A low red blood cell count can cause fatigue, weakness, and other health issues. Increasing RBCs involves adopting a nutrient-rich diet with iron, B vitamins, and folate, alongside lifestyle changes like regular exercise and avoiding alcohol. Medical consultation is vital for proper diagnosis and tailored treatment.

Key Points

Eat Iron-Rich Foods: Increase intake of heme iron from meat and poultry, and non-heme iron from leafy greens and beans, to boost hemoglobin production.
Get Sufficient B Vitamins: Ensure adequate consumption of vitamin B12 (from meat, dairy, or fortified foods) and folate (from greens, beans, and peanuts) for healthy red blood cell formation.
Enhance Absorption with Vitamin C: Pair plant-based iron sources with foods high in vitamin C, like citrus fruits and bell peppers, to maximize iron absorption.
Exercise Regularly: Engage in moderate physical activity to naturally stimulate the body's production of red blood cells by increasing oxygen demand.
Avoid Alcohol and Smoking: Minimize or eliminate alcohol and tobacco use, as they can interfere with red blood cell production and oxygen delivery.
Consult a Professional: Always seek medical advice for a proper diagnosis, especially if symptoms are severe, as supplements or other medical treatments may be necessary.
Consider Supplements: For deficiencies confirmed by a doctor, supplements or injections may be needed to restore iron, B12, or folate levels effectively.

Understanding a Low Red Blood Cell Count (Anemia)

Red blood cells, or erythrocytes, are vital for transporting oxygen from your lungs to the rest of your body's tissues. A low red blood cell count, a condition known as anemia, means your body isn't getting enough oxygen, leading to symptoms such as fatigue, dizziness, and shortness of breath. While many cases are mild and can be managed with lifestyle changes, a proper diagnosis is necessary to address the underlying cause.

Common Causes of Low RBCs

Several factors can contribute to a low RBC count. The most common cause is nutritional deficiency, particularly a lack of iron, vitamin B12, or folate, which are crucial for red blood cell production. Other causes can include chronic diseases, bone marrow problems, or blood loss.

Dietary Strategies to Increase Red Blood Cells

Food is your body's primary source of the raw materials needed to produce healthy blood cells. Incorporating a variety of nutrient-dense foods is one of the most effective natural ways to increase your red blood cell count.

Prioritize Iron-Rich Foods

Iron is an essential mineral for producing hemoglobin, the protein in red blood cells that carries oxygen. Foods rich in heme iron, found in animal products like red meat, poultry, fish, and shellfish, are excellent sources. Non-heme iron from plant-based sources such as beans, lentils, dark leafy greens, fortified cereals, and dried fruits is also important.

Increase Folate (Vitamin B9) Intake

Folate, also known as folic acid, is crucial for red blood cell synthesis. Include folate-rich foods like leafy green vegetables, beans, peas, and fortified grains in your diet.

Focus on Vitamin B12

Vitamin B12 is necessary for red blood cell maturation. Good sources include fish, meat, eggs, and dairy products. Vegetarians and vegans can find B12 in fortified foods and nutritional yeast.

Enhance Iron Absorption with Vitamin C

Consuming foods rich in vitamin C with iron-rich foods helps improve iron absorption. Citrus fruits, strawberries, broccoli, and bell peppers are good sources of vitamin C.

Incorporate Copper and Vitamin A

Copper helps the body utilize iron, and Vitamin A supports iron use in hemoglobin formation. Copper can be found in nuts, seeds, and shellfish, while Vitamin A is in sweet potatoes, carrots, and leafy greens.

Lifestyle Adjustments for Better Blood Health

Certain lifestyle changes can also support healthy red blood cell levels.

Regular Exercise

Moderate exercise, like walking or cycling, increases oxygen demand, prompting the body to produce more red blood cells.

Limit Alcohol and Avoid Smoking

Excessive alcohol can interfere with red blood cell production, and smoking reduces blood oxygen levels. Reducing or eliminating these habits can improve blood health.

Medical Approaches for Severe or Chronic Anemia

For severe deficiencies or anemia due to chronic conditions, medical intervention may be needed.

Supplements: Doctors may prescribe iron, B12, or folate supplements, sometimes as injections.
Erythropoiesis-Stimulating Agents (ESAs): A synthetic hormone may be used to stimulate RBC production in certain cases.
Blood Transfusion: In severe symptomatic cases, a blood transfusion can quickly increase red blood cell levels.
Treating the Underlying Condition: If anemia is caused by another disease, treatment will focus on managing that condition.

Comparison of Heme vs. Non-Heme Iron


Feature	Heme Iron	Non-Heme Iron
Source	Animal products (meat, poultry, fish)	Plant-based foods (vegetables, grains, nuts)
Absorption Rate	High (up to 30%)	Low (2-10%)
Effectiveness	More readily absorbed and more potent for increasing iron levels	Less efficiently absorbed, but still a vital part of a healthy diet
Absorption Enhancers	Absorption is not significantly affected by other foods	Can be enhanced by consuming with Vitamin C
Absorption Inhibitors	Minimal inhibition from other foods	Can be inhibited by calcium, tannins (in coffee/tea), and oxalates

Conclusion

Effectively increasing your red blood cell count involves identifying the cause and taking appropriate action. A diet rich in iron, B vitamins, and folate is a key natural approach. Combining this with lifestyle factors like regular exercise and avoiding harmful habits supports overall blood health. Always consult a healthcare professional for a diagnosis and personalized treatment plan, especially if symptoms are severe. A comprehensive strategy is essential for restoring RBC levels and improving well-being.

This content is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for diagnosis and treatment.

Frequently Asked Questions

The fastest way depends on the cause. Severe cases may require a blood transfusion or prescription erythropoiesis-stimulating agents (ESA) under medical supervision. For less severe deficiencies, a doctor might recommend oral iron supplements or B12 injections.

While not immediate, prioritizing foods high in heme iron, like red meat and liver, is effective due to better absorption. Combining plant-based iron with vitamin C-rich foods also helps speed up absorption.

For mild deficiencies, a diet rich in iron, B12, and folate can be sufficient. However, severe or chronic anemia often requires diet combined with supplements or other medical treatments as guided by a doctor.

Drinks like prune juice, beetroot juice, and green smoothies with spinach can be beneficial for their iron content. Drinking orange juice with iron-rich meals can also enhance iron absorption due to vitamin C.

Common symptoms include fatigue, weakness, pale skin, shortness of breath, dizziness, cold extremities, headaches, and a rapid heartbeat.

Iron supplements should only be taken under a doctor's supervision. They are effective for iron deficiency anemia, but excessive iron can be harmful. A doctor can determine the right dosage based on blood tests.

Lifestyle changes include regular moderate exercise to stimulate RBC production, and avoiding excessive alcohol and smoking, which negatively impact blood health. Getting enough sleep also supports overall blood cell levels.