How to Lower Red Blood Cells Naturally

November 29, 2025 •

4 min read

According to the Cleveland Clinic, a high red blood cell count, known as erythrocytosis, can thicken your blood and increase the risk of dangerous blood clots. This condition can be influenced by various lifestyle factors and underlying health issues. Fortunately, it is often possible to address a high red blood cell count naturally through simple, consistent changes to your daily habits.

Quick Summary

This guide provides natural strategies, including dietary modifications, hydration tips, and lifestyle adjustments, to help manage and reduce an elevated red blood cell count effectively.

Key Points

Stay Hydrated: Drink at least 8-10 glasses of water daily to dilute your blood and reduce the concentration of red blood cells.
Limit Iron Intake: Reduce consumption of red meat, organ meats, and iron-fortified foods, as excess iron can stimulate RBC production.
Increase Antioxidants: Incorporate foods rich in antioxidants, like berries and leafy greens, to reduce oxidative stress on your red blood cells.
Exercise Moderately: Engage in regular, moderate exercise like walking or yoga to improve circulation, but avoid extreme endurance training.
Quit Smoking: Stop smoking to prevent low oxygen levels, which cause your body to produce more red blood cells.
Consider Blood Donation: For severe cases, therapeutic phlebotomy (blood donation) can quickly reduce red blood cell volume under medical supervision.

A high red blood cell (RBC) count, also known as polycythemia or erythrocytosis, can cause your blood to become thicker, which puts a strain on your cardiovascular system. While medical guidance is essential, especially for underlying conditions like Polycythemia Vera, many people can take proactive, natural steps to help manage their RBC levels. The key lies in understanding the triggers and implementing sustained lifestyle and dietary changes.

The Role of Hydration and Dietary Choices

Dehydration is one of the most common causes of a temporarily elevated RBC count because it decreases blood plasma volume, concentrating the red blood cells. Proper hydration is a simple yet powerful tool for management.

Prioritize Adequate Fluid Intake

To counteract this effect, it's crucial to consume plenty of fluids throughout the day. Water is the best choice, helping to dilute the blood and maintain normal volume.

Target water intake: Aim for at least 8 to 10 glasses (or 2 to 3 liters) of water daily. Needs may increase during exercise or in hot weather.
Avoid diuretics: Limit consumption of caffeinated and alcoholic beverages, as these can promote fluid loss and exacerbate dehydration.
Eat fluid-rich foods: Incorporate hydrating fruits and vegetables like cucumbers, watermelon, oranges, and leafy greens into your diet.

Reduce Dietary Iron

Excessive iron can fuel the production of red blood cells. While iron is a necessary nutrient, those with elevated RBCs may need to manage their intake carefully, especially under a doctor's supervision.

Limit red meat and organ meats: These are rich sources of heme iron, which is easily absorbed by the body. Opt for lean protein sources like chicken, fish, or plant-based alternatives such as tofu and legumes instead.
Avoid iron-fortified foods: Many cereals and processed foods have added iron. Check food labels and consider alternatives.
Be mindful of iron cookware: Cooking acidic foods in cast-iron pots and pans can increase the iron content of your meals.

Consider foods with iron-inhibiting properties

Certain foods and beverages contain compounds that can inhibit iron absorption, making them helpful for those looking to manage their iron intake naturally.

Calcium-rich foods: Dairy products like milk, cheese, and yogurt can interfere with iron absorption.
Foods high in phytates: Whole grains contain phytates, which can reduce the body's ability to absorb iron.
Tannin-rich beverages: Drinking tea or coffee with meals can significantly reduce iron absorption.

Lifestyle Adjustments for Lowering RBC

Beyond diet, several lifestyle changes can positively impact your red blood cell count and overall health.

The Importance of Physical Activity

Regular, moderate exercise can improve circulation and oxygen utilization. However, it is important to avoid overdoing it with high-intensity training, as this can temporarily increase RBC production as your body adapts.

Recommended activities: Aim for activities like brisk walking, swimming, cycling, or yoga. These gentle exercises improve cardiovascular health without excessively stressing the body.
Avoid extreme endurance sports: Consult with a healthcare provider before engaging in high-endurance activities if you have an elevated RBC count.

Cessation of Smoking

Smoking is a significant risk factor for a high RBC count because carbon monoxide in smoke reduces the blood's oxygen-carrying capacity. The body compensates by producing more red blood cells, leading to thicker blood. Quitting smoking can help normalize oxygen levels and, in turn, your RBC count over time.

Limit High-Altitude Exposure

If you live at or frequently visit high-altitude areas, your body will naturally produce more red blood cells to compensate for the lower oxygen concentration. Spending more time at lower elevations can help regulate your RBC levels.

Comparison of Methods for Lowering Red Blood Cells


Method	Primary Mechanism	Speed of Effect	Best For	Considerations
Increased Hydration	Dilutes blood plasma, reducing concentration.	Relatively fast (short-term fluctuations).	Counteracting dehydration and quick level adjustments.	Must be consistent; avoids diuretics.
Dietary Iron Reduction	Decreases the production stimulus for RBCs.	Gradual (weeks to months).	Long-term management of chronic high RBCs.	Requires careful planning and professional guidance.
Moderate Exercise	Improves circulation and oxygen efficiency.	Gradual, long-term benefit.	Overall cardiovascular health and managing lifestyle-related increases.	Avoids strenuous, high-altitude activity.
Smoking Cessation	Restores normal oxygen levels in blood.	Gradual (weeks to months).	Reversing smoking-induced erythrocytosis.	Requires addressing addiction; major health benefit.
Blood Donation	Directly removes excess red blood cells.	Immediate, temporary effect.	Medically recommended cases (e.g., Polycythemia Vera).	Must be medically cleared and repeated as needed.
Avoiding High Altitude	Removes the low-oxygen trigger for RBC production.	Can be quick, depending on altitude change.	Those whose high RBC is linked to their environment.	May not be feasible for all individuals.

Conclusion

For those with high red blood cell counts, adopting a holistic approach can be an effective way to manage and normalize levels. The combination of staying well-hydrated, making strategic dietary choices to limit iron, engaging in regular moderate exercise, and quitting smoking can significantly impact your blood health. While these natural methods can be powerful, they should always complement medical advice, especially when an underlying condition is suspected. Regular check-ups are crucial to monitor your levels and ensure your body is responding to these changes appropriately.

Disclaimer: Always consult with a healthcare professional before beginning any new treatment or making significant lifestyle changes, especially if you have a medical condition. This article is for informational purposes only and does not substitute for professional medical advice.

Medical News Today: What to eat when you have polycythemia vera

Frequently Asked Questions

A high red blood cell (RBC) count, also known as erythrocytosis or polycythemia, is a concentration of RBCs above the normal range. Normal values can vary based on age, gender, and altitude, so it's best to consult a doctor for a precise diagnosis.

Yes, adequate hydration helps by increasing blood plasma volume, which dilutes the concentration of red blood cells. Dehydration is a common cause of temporarily elevated RBC levels, so drinking enough water can be an effective and immediate solution.

To manage high RBCs, you should consider limiting foods rich in iron, such as red meat, organ meats, and iron-fortified cereals. It is also wise to avoid alcohol and caffeine, as they are diuretics and can lead to dehydration.

Regular, moderate exercise can help by improving circulation and overall cardiovascular health. However, extreme endurance exercise can temporarily increase red blood cell production due to increased oxygen demand, so moderation is key.

Yes, for medically cleared individuals, donating blood (therapeutic phlebotomy) is one of the most direct and fastest ways to reduce excess red blood cells and iron stores. This is often used to treat conditions like Polycythemia Vera.

The time it takes to lower your red blood cell count naturally depends on the underlying cause and the lifestyle changes made. Minor adjustments like hydration can have an effect quickly, while managing chronic issues or quitting smoking can take weeks to months to show a significant change.

A high RBC count can be caused by medical conditions such as lung diseases (COPD), heart disease, and kidney problems. A rare blood cancer called Polycythemia Vera is also a cause. Medical evaluation is necessary to determine the root cause.