Is Cheese Good for Red Blood Cells? A Balanced Nutritional Look

November 17, 2025 •

3 min read

According to the National Institutes of Health, vitamin B12 is essential for creating new, healthy red blood cells. This critical nutrient, found in dairy products like cheese, plays a key role in preventing abnormal red blood cell development and certain types of anemia.

Quick Summary

Cheese is a good source of vitamin B12, a nutrient vital for red blood cell formation, but its high calcium content can inhibit iron absorption. The overall impact on blood health depends on dietary context and balance. Swiss cheese, in particular, contains B12 and bioactive peptides that may support cardiovascular function.

Key Points

Vitamin B12 Source: Cheese is a rich source of vitamin B12, a nutrient essential for the synthesis of new red blood cells.
Reduces Megaloblastic Anemia Risk: Adequate B12 from cheese helps prevent the development of abnormal red blood cells associated with megaloblastic anemia.
Inhibits Iron Absorption: High calcium in cheese can interfere with the body's ability to absorb iron, a critical component of hemoglobin.
Important for Anemia Management: Those with iron-deficiency anemia should moderate cheese intake, especially when consuming iron-rich foods, to maximize iron absorption.
Nutritional Balance: To benefit from cheese's B12 while supporting iron levels, consume it in moderation and at different times than iron-rich meals.
Diverse Intake is Best: A balanced diet is always the most effective strategy for ensuring all necessary nutrients for red blood cell health are met.

The Nutrients in Cheese Supporting Red Blood Cells

Cheese is a dairy product known for its rich profile of vitamins and minerals. For red blood cell health, two nutrients stand out: vitamin B12 and, to a lesser extent, folate. Red blood cells are responsible for carrying oxygen throughout the body, and deficiencies in these vitamins can lead to anemia, a condition where the body does not have enough healthy red blood cells.

The Role of Vitamin B12 in Blood Health

Vitamin B12 is crucial for the synthesis of new red blood cells. When B12 levels are low, the body produces abnormally large and underdeveloped red blood cells, a condition known as megaloblastic anemia. Dairy products, including many types of cheese, are excellent sources of naturally occurring vitamin B12.

Swiss Cheese: This variety is often highlighted for its significant vitamin B12 content, which aids in nerve function and red blood cell synthesis.
Cheddar Cheese: A single 1.5-ounce serving of cheddar can provide a notable percentage of the daily value for vitamin B12.
Milk Products: Since cheese is derived from milk, it retains a high concentration of the milk's B12, which the body can absorb efficiently.

The Lesser-Known Contribution of Folate

Folate, or vitamin B9, also works with vitamin B12 to create red blood cells. While the folate content in cheese varies by type and processing, some soft, ripened cheeses can contain higher levels. For example, studies have shown that ripened soft cheeses may contain up to 100 micrograms of folate per 100 grams. However, this is generally less significant compared to the B12 content, and most people need to source folate from other foods like leafy greens and fortified cereals for optimal intake.

The Calcium Conflict: How Cheese Can Inhibit Iron Absorption

While cheese is a powerhouse of vitamin B12, its high calcium content can create a complication for red blood cell health. The body requires iron to produce hemoglobin, the protein in red blood cells that transports oxygen. However, calcium can bind to iron in the digestive tract, preventing the body from absorbing it effectively.

For individuals with iron-deficiency anemia, it is often recommended to limit dairy intake or consume cheese separately from iron-rich foods to maximize absorption. This does not mean cheese is inherently 'bad' for red blood cells, but its consumption requires strategic timing to avoid interfering with iron intake. This is a crucial distinction and a reason for the mixed perspective on whether cheese is 'good' for red blood cells without qualification.

How to Balance Cheese in a Blood-Healthy Diet

To get the benefits of cheese's vitamin B12 without hindering iron absorption, timing and moderation are key. Here is a comparison to illustrate the conflicting nutritional roles.


Nutrient Role	Benefits of Cheese	Drawbacks/Considerations
Vitamin B12 Source	Rich source, supports new RBC production, prevents megaloblastic anemia.	Some fortified plant-based foods offer B12 without high calcium.
Calcium Impact	Essential for bone and muscle health.	High content can inhibit absorption of dietary iron.
Folate Source	Moderate amounts in some varieties, supports red blood cell maturation.	Contribution is less significant than other food sources like leafy greens.
Saturated Fat	Full-fat dairy contains CLA, potentially anti-inflammatory.	High intake linked to heart disease risk, though some studies suggest a nuanced relationship.

Making Smart Choices

Choosing lower-sodium cheese varieties like Swiss or ricotta can be beneficial for blood pressure management. For those with anemia, pairing cheese with vitamin C-rich foods can help mitigate the calcium-iron interference. Ultimately, a balanced diet including a variety of food sources is the best approach for comprehensive red blood cell support.

Conclusion: A Qualified Benefit

Is cheese good for red blood cells? The answer is nuanced. On one hand, cheese is a solid source of vitamin B12, which is absolutely critical for producing healthy red blood cells. On the other hand, its high calcium content can impede the absorption of dietary iron, a different but equally important component for red blood cell function. For most healthy individuals, moderate cheese consumption is a beneficial part of a balanced diet. However, for those with or at risk of iron-deficiency anemia, strategic consumption is advisable to prevent interference with iron absorption. Combining cheese with other nutrient-rich foods and being mindful of timing will ensure you reap its benefits without compromising other aspects of your blood health.

Visit the Office of Dietary Supplements for more information on Vitamin B12

Frequently Asked Questions

Cheese provides vitamin B12, which helps prevent megaloblastic anemia. However, it does not prevent iron-deficiency anemia, and its high calcium content can actually inhibit iron absorption if consumed with iron-rich foods.

Swiss cheese is often cited for its high vitamin B12 content, which supports red blood cell synthesis. Additionally, it tends to be lower in sodium than many other cheeses, which can be a heart-healthy benefit.

It is generally advised to avoid eating dairy products like cheese when taking iron supplements or iron-rich foods. The calcium in cheese can bind to the iron and reduce its absorption.

Swiss cheese is a notable source of vitamin B12. Other dairy products like milk and yogurt are also good sources, and cheese in general is a reliable provider of this essential nutrient.

To minimize interference with iron absorption, consume cheese at a different time than your main iron-rich meal. For instance, have cheese as a snack instead of with your iron supplement or iron-heavy lunch.

No specific type of cheese is universally 'bad,' but highly processed cheeses often contain higher levels of sodium and additives. Moderation is key for all cheese varieties.

Megaloblastic anemia is a type of anemia caused by a deficiency in vitamin B12 or folate, which results in the production of abnormally large, undeveloped, and ineffective red blood cells.