What should I eat if my MCH is low? A guide to boosting red blood cell health

November 28, 2025 •

4 min read

According to the Mayo Clinic, a low MCH is most often linked to iron deficiency anemia, a condition where red blood cells are smaller and contain less hemoglobin. Understanding what should I eat if my MCH is low is crucial, as dietary changes are a primary step in addressing this issue and improving your overall blood health.

Quick Summary

Address low MCH levels by increasing your intake of key nutrients like iron, folate, and vitamin B12. Incorporate a balanced diet featuring lean meats, seafood, leafy greens, and fortified cereals to support healthy red blood cell function.

Key Points

Iron-Rich Diet: Focus on consuming iron-rich foods like lean red meat, poultry, fish, leafy greens, lentils, and fortified cereals to boost hemoglobin production.
Enhance Absorption: Pair non-heme iron sources (from plants) with vitamin C-rich foods such as citrus fruits, bell peppers, and strawberries to maximize absorption.
Incorporate B Vitamins: Ensure adequate intake of vitamin B12 (found in animal products and fortified foods) and folate (leafy greens, legumes) to support red blood cell formation.
Watch for Inhibitors: Limit or separate your intake of coffee, tea, and high-calcium foods from iron-rich meals, as they can interfere with iron absorption.
Consult a Doctor: Always speak with a healthcare professional before making significant dietary changes or starting supplements to properly diagnose and address the cause of your low MCH.

Understanding a Low MCH Reading

Mean Corpuscular Hemoglobin (MCH) is a measurement included in a standard Complete Blood Count (CBC) test that indicates the average amount of hemoglobin in each of your red blood cells. Hemoglobin is the protein responsible for carrying oxygen from the lungs to the rest of the body. Therefore, a low MCH means your red blood cells contain less of this vital oxygen-carrying protein. The most common cause of a low MCH is iron-deficiency anemia, which results from the body's lack of sufficient iron to produce adequate hemoglobin. However, other nutritional deficiencies, such as those involving vitamins B6, B9 (folate), and B12, can also contribute to or cause low MCH. Other factors, like chronic disease or blood loss, may also be at play, which is why consulting a healthcare professional is always recommended.

Essential Nutrients and Foods to Eat

Addressing a low MCH through diet focuses on increasing the intake of the specific nutrients needed for hemoglobin and red blood cell production. Combining these nutrient-dense foods in your meals can significantly help improve your levels over time.

Iron: The Building Block of Hemoglobin

Iron is the most critical nutrient for combating a low MCH due to iron deficiency. Dietary iron comes in two forms: heme iron, which is more easily absorbed by the body, and non-heme iron. You can find heme iron in animal products like lean red meats, poultry, organ meats, and seafood such as clams and salmon. Non-heme iron is found in plant-based sources, including dark, leafy greens, legumes, nuts, seeds, dried fruits, and iron-fortified grains.

Vitamins for Red Blood Cell Production

Several B vitamins are vital for the formation of new, healthy red blood cells.

Vitamin B12: Found in fish, meat, eggs, dairy, and fortified foods, this vitamin is essential for red blood cell production.
Folate (Vitamin B9): Crucial for proper red blood cell formation, sources include leafy greens, citrus fruits, legumes, and fortified grains.
Vitamin B6: Involved in hemoglobin synthesis and available in poultry, fish, potatoes, and fortified cereals.

Vitamin C: Enhancing Iron Absorption

Vitamin C significantly boosts the absorption of non-heme iron. Pair vitamin C-rich foods like citrus fruits, strawberries, peppers, broccoli, and tomatoes with your iron sources.

Comparison Table: Enhancing Iron Absorption


Strategy	Explanation	Examples
Combine Iron & Vitamin C	Eating iron-rich foods with vitamin C helps maximize the absorption of non-heme iron.	Spinach salad with strawberries, lentil soup with tomatoes, fortified cereal with orange juice.
Avoid Iron Blockers	Certain substances can inhibit iron absorption. Avoid consuming these alongside iron-rich meals.	Tea and coffee contain tannins and polyphenols that block absorption. Calcium-rich foods like dairy can also interfere if consumed at the same time.
Choose Heme Iron	Heme iron from animal sources is more readily absorbed by the body.	Incorporate lean beef or poultry into your meals.

Foods and Drinks to Limit

Certain foods and drinks can hinder iron absorption. Tannins in tea and coffee, as well as calcium in dairy products, should ideally be consumed at different times than iron-rich meals. Phytates in whole grains, legumes, and nuts can also interfere; soaking these foods may help.

Lifestyle Factors for Optimal Blood Health

Staying hydrated is important for blood volume and circulation, aiding red blood cell transport. Regular exercise also improves circulation, supporting oxygen delivery.

Conclusion

A low MCH level often points to a need for increased iron, folate, and B12 to support healthy red blood cell and hemoglobin production. Implementing a diet rich in these nutrients, strategically combining iron with vitamin C, and being mindful of absorption inhibitors can be very effective. It's crucial to consult a healthcare professional to determine the exact cause of your low MCH and get personalized recommendations, which may include supplements. A doctor can guide you on the best course of action to improve your MCH and overall well-being. For further information on dietary strategies for anemia, a condition often linked to low MCH, you can explore resources like Healthline's "Anemia: Your Diet Plan".

Key Takeaways for Improving Low MCH

Boost Iron Intake: Prioritize both heme (meat, seafood) and non-heme (plants, fortified foods) iron sources in your diet.
Pair with Vitamin C: Consume vitamin C-rich foods (citrus, berries, peppers) alongside iron sources to enhance absorption, especially for non-heme iron.
Include B Vitamins: Ensure you are getting enough Vitamin B12 and folate, found in sources like animal products, leafy greens, and fortified grains, vital for red blood cell production.
Be Mindful of Inhibitors: Limit consumption of coffee, tea, and high-calcium foods around the time you eat iron-rich meals to avoid hindering iron absorption.
Consult Medical Experts: Always seek advice from a healthcare professional for diagnosis and personalized treatment plans for low MCH, as dietary changes may need to be complemented with other interventions.
Stay Hydrated & Active: Maintain good hydration and engage in regular physical activity to support overall blood circulation and health.

Frequently Asked Questions

MCH, or Mean Corpuscular Hemoglobin, measures the average amount of hemoglobin in each red blood cell. A low MCH level indicates that your red blood cells contain less hemoglobin than normal, most commonly caused by iron deficiency anemia.

The most important nutrients are iron, vitamin B12, and folate. Iron is a core component of hemoglobin, while B12 and folate are essential for the production of red blood cells.

To improve absorption from non-heme (plant-based) iron, pair those foods with sources of vitamin C. For example, have a spinach salad with strawberries or a lentil stew with tomatoes.

You should limit or avoid consuming coffee, tea, and high-calcium foods (like dairy) at the same time as iron-rich meals, as they can inhibit iron absorption.

MCH measures the average amount of hemoglobin per red blood cell, while MCV (Mean Corpuscular Volume) measures the average size of your red blood cells. Low MCH often accompanies low MCV in microcytic anemia.

Supplements may be necessary, but it depends on the severity of the deficiency and its cause. It is crucial to consult a doctor before taking any supplements, as they can have side effects and excessive intake can be harmful.

Yes, fatigue and tiredness are common symptoms of low MCH. Because there is less hemoglobin to carry oxygen to your cells, your energy levels can decrease, leaving you feeling weak.