What is the best way to get your blood count up? A comprehensive guide

January 2, 2026 •

4 min read

Over 3 million people in the United States have some type of anemia, a condition often linked to a low blood count. Addressing this issue is crucial, and figuring out what is the best way to get your blood count up involves understanding the different components of your blood and the factors that influence their production.

Quick Summary

This guide explains the primary methods for raising blood cell counts, focusing on nutritional support, lifestyle changes, and medical treatments. It covers key nutrients like iron and B12 and details how to improve red and white cell production.

Key Points

Identify the cause: The best way to increase your blood count depends on whether the deficiency is in red blood cells, white blood cells, or platelets, and the underlying cause.
Eat nutrient-rich foods: Incorporate foods high in iron, vitamin B12, and folate, such as leafy greens, red meat, and fortified cereals, to support blood cell production.
Enhance absorption: Combine iron-rich foods with vitamin C sources to boost absorption and avoid consuming them with calcium, coffee, or tea.
Consider supplements: If dietary changes are insufficient, a doctor may recommend supplements like oral iron or vitamin B12 shots, but only under medical supervision.
Prioritize lifestyle: Regular exercise, adequate sleep, and reducing alcohol consumption can all contribute positively to overall blood health.
Seek professional medical advice: Mild deficiencies can be managed with diet, but severe or chronic conditions require a doctor's diagnosis and may need advanced medical treatments.

Your blood is made up of three main types of cells: red blood cells (RBCs), white blood cells (WBCs), and platelets. A low count in any of these can lead to various health issues, with the most common being anemia, a deficiency in healthy red blood cells or hemoglobin. Fortunately, a combination of dietary adjustments, lifestyle changes, and, if necessary, medical intervention can effectively increase your blood count.

Nutritional Strategies to Boost Blood Cell Production

Adequate nutrition is the foundation for healthy blood production. A deficiency in key vitamins and minerals can directly impact your bone marrow's ability to produce cells efficiently.

Iron Intake

Iron is a core component of hemoglobin, the protein in red blood cells that carries oxygen. Iron deficiency is the most common cause of anemia. There are two types of iron found in food: heme iron from animal products and non-heme iron from plant-based sources. Heme iron is more easily absorbed by the body.

Foods high in iron include:

Lean meat (especially beef liver)
Seafood (clams, oysters, salmon)
Poultry
Beans and lentils
Spinach and other dark leafy greens
Fortified cereals and breads
Nuts and seeds

Vitamin B12 and Folate

These B vitamins are critical for the formation of red and white blood cells. A deficiency can cause megaloblastic anemia, where red blood cells are abnormally large and immature.

Foods rich in Vitamin B12:

Meat and poultry
Fish and shellfish
Dairy products
Eggs
Fortified cereals

Foods rich in Folate (Vitamin B9):

Beef liver
Dark leafy greens (spinach, kale)
Legumes (beans, peas)
Citrus fruits
Peanuts

Other Supportive Nutrients

Vitamin C: This vitamin is vital for maximizing iron absorption, especially from plant-based sources. Foods like citrus fruits, strawberries, and bell peppers are excellent sources.
Copper: It helps your body access and use iron. Shellfish, nuts, and organ meats are good sources.
Vitamin A: Works with iron to support red blood cell production. Found in fish, liver, eggs, and sweet potatoes.

Lifestyle Factors for Improving Blood Count

Beyond diet, several lifestyle choices can positively influence your body's ability to maintain a healthy blood count.

Regular Exercise

Consistent physical activity, particularly aerobic exercise, increases the body's need for oxygen. This stimulates the production of more red blood cells to meet the demand. Activities like jogging, swimming, or cycling are beneficial.

Limit Alcohol Consumption

Excessive alcohol intake can interfere with the absorption of essential nutrients like iron and folic acid, which are needed for proper blood cell production. Reducing or eliminating alcohol can help your body better utilize these nutrients.

Adequate Sleep

Proper rest supports the body's overall healing and cellular regeneration processes, including the formation of new blood cells in the bone marrow.

Medical Interventions and Treatment Options

For moderate to severe cases of low blood count, dietary changes alone may not be sufficient. A doctor will diagnose the underlying cause and recommend an appropriate course of action.

Supplements

Your healthcare provider may prescribe supplements for specific deficiencies.

Iron Supplements: Taken orally or via intravenous infusion in severe cases.
Vitamin B12 Shots: Needed for those who cannot absorb B12 from food and may be administered monthly.
Folic Acid Supplements: Used to correct folate deficiencies.

Medications and Procedures

Erythropoietin: This hormone can be administered to stimulate bone marrow to produce more red blood cells, often used for anemia of chronic disease.
Blood Transfusion: A quick, effective option for severely low blood counts caused by significant blood loss or other acute conditions.
Bone Marrow Transplant: In cases of aplastic anemia or other severe bone marrow diseases, a stem cell transplant may be required to replace faulty cells.

Natural vs. Medical Approaches: A Comparison


Feature	Natural Approaches (Diet & Lifestyle)	Medical Interventions (Supplements & Treatments)
Effectiveness	Highly effective for mild, deficiency-related cases. Requires consistency over weeks or months.	Necessary for moderate to severe cases. Can increase blood count more rapidly.
Risks	Low risk, primarily involves dietary adjustments. Caution with excessive supplementation without medical advice.	Potential side effects from supplements (e.g., iron overdose) and procedures (e.g., transfusion reactions).
Speed	Gradual increase over several weeks to months.	Can achieve more immediate results, especially with transfusions.
Cost	Relatively low, based on food and lifestyle choices.	Can be higher, depending on prescribed medication, frequency of treatment, and procedures.
Long-Term Management	Sustainable and promotes overall health, addressing the root cause if nutritional.	Addresses immediate needs and underlying conditions. Long-term management depends on the specific cause.

Conclusion

The best way to get your blood count up is a tailored approach that addresses the specific type and severity of the low count. For mild, nutritionally-based deficiencies, a diet rich in iron, B12, and folate, supported by a healthy lifestyle with regular exercise and limited alcohol, is often the most effective and sustainable strategy. For more severe or chronic conditions, medical intervention, including supplements, medications, or advanced procedures like a blood transfusion, is necessary to restore healthy blood cell levels. Always consult a healthcare professional to get an accurate diagnosis and create a treatment plan that's right for you. They can conduct a complete blood count (CBC) test to identify any issues and guide you effectively. For more in-depth information, you can also consult resources like the National Heart, Lung, and Blood Institute.

Disclaimer

The information provided in this article is for informational purposes only and does not constitute medical advice. It is essential to consult with a qualified healthcare provider for any health concerns or before making any decisions related to your treatment.

Frequently Asked Questions

For immediate and severe cases, a blood transfusion is the fastest method to raise red blood cell count. For less severe but urgent needs, intravenous iron or prescription supplements may be used under a doctor's supervision.

Animal liver, especially beef liver, contains the highest levels of heme iron, which is absorbed most effectively by the body.

For mild deficiencies, yes, a nutrient-dense diet can be effective over time. However, for moderate to severe cases or conditions stemming from non-nutritional causes, medical intervention is often necessary.

Increasing your overall blood count often involves addressing the underlying cause. Some nutrients that support white blood cell production include zinc, vitamins B12 and B9, and vitamin E, found in lean meats, seafood, eggs, and fortified cereals.

Common symptoms include fatigue, weakness, shortness of breath, pale skin, headaches, and dizziness. A low platelet count can also cause easy bruising and bleeding.

Regular, moderate exercise increases the body's oxygen needs, stimulating the bone marrow to produce more red blood cells and recycle older ones, improving overall blood health.

Some supplements, like excessive calcium, can interfere with iron absorption. Additionally, certain herbal supplements like ginkgo biloba may interfere with platelet levels. Always consult a doctor before starting any new supplements.

Untreated low blood count can lead to serious complications, including severe fatigue, heart problems (like an enlarged heart or heart failure), and developmental delays in children.