What can I drink to increase hematocrit? The Best Beverages for Your Blood Health

October 30, 2025 •

5 min read

According to MedlinePlus, a hematocrit test measures the percentage of your blood made up of red blood cells. If you are looking to improve this measure, a common question is what can I drink to increase hematocrit? The answer lies in beverages fortified with iron, folate, and vitamin B12, or those that help improve nutrient absorption.

Quick Summary

This guide covers several drinks, including juices, smoothies, and teas, that can help raise hematocrit levels. It details the key nutrients involved, provides examples of nutrient-rich beverages, and offers tips to enhance absorption for better blood health.

Key Points

Iron-Rich Juices: Boost your hematocrit with juices from beetroot, pomegranate, prunes, and iron-fortified orange or tomato juice, which provide the essential mineral for hemoglobin production.
Vitamin C for Absorption: Pair iron-rich beverages with a source of Vitamin C, such as orange or tomato juice, to significantly enhance the body's ability to absorb non-heme iron from plant-based foods.
Nutrient-Dense Smoothies: Create powerful green smoothies with spinach and kale for a concentrated dose of iron and folate, along with added protein from sources like pea protein powder.
Avoid Iron Blockers: Limit the consumption of coffee, tea, and dairy products alongside your iron-rich meals and drinks, as these can interfere with iron absorption.
Stay Hydrated: Ensure you are drinking enough water throughout the day, as dehydration can cause artificially high hematocrit readings and is essential for overall blood health.
Herbal Tea Options: Explore herbal teas like moringa and nettle, which are traditionally used for their high iron content and can be a warm alternative to juices and smoothies.
Check for Fortification: Look for juices and plant-based milks that are fortified with key nutrients like Vitamin B12 and iron, which can be especially helpful for those with dietary restrictions.

A low hematocrit level, often a symptom of anemia, indicates that you have a lower-than-normal percentage of red blood cells. Since red blood cells are responsible for carrying oxygen throughout your body, consistently low levels can lead to fatigue, weakness, and other health issues. A balanced diet is critical for maintaining healthy blood counts, and the right beverages can provide a concentrated source of the essential nutrients your body needs.

The Role of Key Nutrients in Blood Production

Several key vitamins and minerals are crucial for the production of red blood cells and the hemoglobin they contain. Ensuring your diet includes these nutrients is the foundation for improving hematocrit levels.

Iron: The Building Block for Hemoglobin

Iron is the most well-known nutrient for combating anemia. It is a critical component of hemoglobin, the protein in red blood cells that transports oxygen. Without enough iron, your body cannot produce a sufficient number of healthy red blood cells.

Folate (Vitamin B9): Essential for Cell Division

Folate plays a vital role in cell division and growth, including the production of red blood cells in the bone marrow. Deficiency in this vitamin can lead to a specific type of anemia called megaloblastic anemia.

Vitamin B12: The Red Blood Cell Maturation Vitamin

Like folate, vitamin B12 is crucial for the proper maturation of red blood cells. Inadequate B12 can also result in megaloblastic anemia. Since B12 is primarily found in animal products, vegetarians and vegans are at a higher risk of deficiency.

Vitamin C: The Absorption Booster

Vitamin C doesn't directly increase red blood cell production but plays an essential supportive role. It significantly enhances the absorption of non-heme iron, the type of iron found in plant-based foods. Pairing a vitamin C-rich beverage with an iron-rich meal is an effective strategy.

Juices to Boost Your Hematocrit

Integrating the following juices into your daily routine can provide a healthy and hydrating way to get vital nutrients.

Beetroot Juice: Beets are rich in iron, folate, and antioxidants. Daily consumption of beetroot juice is a popular remedy for boosting hemoglobin levels and improving blood circulation.
Pomegranate Juice: Packed with iron and vitamin C, pomegranate juice supports healthy blood count and enhances iron absorption.
Prune Juice: This beverage is known for its high iron content and can be an excellent addition to your diet.
Orange Juice: A fantastic source of vitamin C, orange juice helps your body better absorb iron from other foods. Look for varieties fortified with vitamin B12 for an extra boost.
Tomato Juice: A rich source of both iron and vitamin C, tomato juice is a convenient option for a nutrient-dense drink. Some commercial tomato juices may also be fortified.

Iron-Rich Smoothies and Teas

Smoothies offer a versatile and delicious way to combine multiple hematocrit-boosting ingredients. Some herbal teas can also provide a mineral boost.

Nutrient-Dense Smoothies

Spinach and Kale Smoothie: A powerful green smoothie can be made with spinach, kale, and other leafy greens, all high in iron and folate. Add a citrus fruit like an orange for a burst of vitamin C to enhance iron absorption.
Pea Protein Shake: Pea protein powder can be a great addition to smoothies, providing iron and protein. Combine it with iron-rich fruits or leafy greens for maximum benefit.
Date and Raisin Smoothie: Dates and raisins are good sources of iron. Blending them with almond milk and a touch of cinnamon makes for a naturally sweet and blood-boosting treat.

Herbal Teas

Moringa Tea: Made from the leaves of the moringa tree, this tea is loaded with iron, vitamins A and C, and other essential minerals. A single cup can offer a significant dose of iron.
Nettle Tea: Nettle leaves are also a traditional remedy for anemia, containing iron and other important nutrients.

Drink Comparisons: Juices vs. Smoothies


Feature	Juices	Smoothies
Nutrient Density	High, but often lacks fiber.	Higher, as it includes the whole fruit/vegetable.
Preparation	Requires a juicer, can be more time-consuming.	Requires a blender, generally quicker and easier.
Iron Absorption	Excellent when paired with Vitamin C.	Excellent, especially when greens and citrus are combined.
Fiber Content	Minimal to none.	High, which aids digestion and overall health.
Nutrient Variety	Can be limited to what is juiced.	Very versatile, can mix numerous ingredients (fruits, veggies, protein).
Blood Sugar Impact	Can cause a quicker spike due to lack of fiber.	Slower, more stable release of sugars due to fiber.

Best Practices for Maximizing Your Intake

Beyond simply choosing the right beverages, how and when you drink them can impact their effectiveness. Follow these guidelines for better results.

Timing Your Drinks

To maximize iron absorption, drink your iron and vitamin C-rich beverages away from meals containing calcium, as calcium can interfere with iron absorption. Having a glass of orange juice with an iron-fortified cereal, or a beet smoothie a few hours after a dairy-rich meal, is a good strategy.

Avoid Iron Blockers

Caffeinated drinks like coffee and tea, and beverages containing milk or dairy, can inhibit your body's ability to absorb iron. It's best to consume these beverages separately from your hematocrit-boosting drinks or meals to avoid compromising your nutrient intake.

Stay Hydrated

While not a direct cause of low hematocrit, dehydration can artificially increase your hematocrit reading due to a lower blood plasma volume, giving a misleading picture of your red blood cell count. Staying properly hydrated with water is essential for accurate blood work and overall health.

Conclusion: A Nutritious Approach to Blood Health

Incorporating nutritious beverages into your diet is a simple and effective way to support healthy hematocrit levels. By focusing on drinks rich in iron, folate, and vitamins C and B12, you provide your body with the essential building blocks for red blood cell production. Combining powerful juices like beetroot or pomegranate with nutrient-dense smoothies that include leafy greens and pea protein offers a well-rounded strategy. Remember to be mindful of your timing and avoid drinks that can hinder absorption. By making informed dietary choices, you can take a proactive step toward improving your blood health and overall energy levels.

Note: This information is for educational purposes only and is not a substitute for medical advice. Always consult a healthcare provider for a proper diagnosis and treatment plan, especially for conditions like anemia.

Frequently Asked Questions

Hematocrit is a blood test that measures the percentage of your blood volume that is occupied by red blood cells. It is a crucial indicator of blood health, as red blood cells are responsible for carrying oxygen throughout the body. Low hematocrit can signal conditions like anemia, while high levels can indicate other medical issues like dehydration.

While drinking certain juices can certainly help increase hematocrit, it is often not a standalone solution, especially if the deficiency is severe. A holistic approach involving a balanced diet, proper hydration, and possibly supplements under a doctor's guidance is the most effective strategy for managing low hematocrit.

With proper nutrition and consistent intake of iron and vitamin-rich foods and drinks, hematocrit levels can start to improve within 2 to 4 weeks. However, it is essential to consult a doctor to monitor your progress, as underlying health issues can affect the timeline.

Fortified drinks, such as orange juice with added Vitamin B12, can be a reliable source of specific nutrients, especially for individuals with dietary restrictions or deficiencies. Natural juices and smoothies, however, often provide a broader spectrum of naturally occurring vitamins, minerals, and fiber.

It is best to limit your consumption of coffee and tea, especially around mealtimes. These beverages contain tannins that can inhibit iron absorption. If you do drink them, consume them several hours before or after an iron-rich meal or drink to minimize their impact on your nutrient absorption.

While rare from dietary intake alone, excessive iron can be harmful. The body has mechanisms to regulate iron absorption. However, if you are also taking iron supplements, it is crucial to follow your doctor’s recommendations and not exceed the prescribed dosage to avoid iron overload.

Dietary changes are beneficial, but if low hematocrit is caused by an underlying medical condition like a chronic disease or internal bleeding, it must be addressed directly. In such cases, treatments like medication, intravenous iron, or blood transfusions may be necessary. Always consult your doctor for a proper diagnosis.