What should I take if my hemoglobin is low? Your guide to diet and supplements

November 20, 2025 •

4 min read

According to the World Health Organization (WHO), anemia, often linked to low hemoglobin, affects a significant portion of the global population, particularly women and children. When your hemoglobin is low, understanding what to take, from iron-rich foods to supplements, can help restore your energy and well-being, but always in consultation with a healthcare provider.

Quick Summary

Address low hemoglobin by integrating iron-rich foods, Vitamin C, and B vitamins into your diet. Supplements may also be necessary depending on the underlying cause, but should be taken under medical guidance. Avoid common inhibitors of iron absorption.

Key Points

Consult a Doctor: Always seek medical advice first to determine the cause of low hemoglobin and the appropriate treatment plan.
Increase Iron-Rich Foods: Incorporate both heme (meat, poultry, fish) and non-heme (spinach, lentils, fortified grains) iron sources into your diet.
Take Vitamin C with Iron: Pair non-heme iron with Vitamin C-rich foods like oranges or berries to significantly boost absorption.
Consider Supplements Carefully: If needed, take oral supplements like ferrous sulfate, but only as directed by a healthcare provider, to avoid potential toxicity.
Don't Forget B Vitamins: Folate (B9) and Vitamin B12 are crucial for producing healthy red blood cells and may require supplementation.
Avoid Absorption Inhibitors: Steer clear of tea, coffee, and high-calcium items around the time you consume iron to maximize absorption.

Understanding Low Hemoglobin

Hemoglobin is an iron-rich protein in your red blood cells responsible for carrying oxygen from your lungs to the rest of your body. When hemoglobin levels are low, it can lead to anemia, a condition that causes symptoms like fatigue, weakness, dizziness, and pale skin due to reduced oxygen transport. The most common cause of low hemoglobin is iron deficiency, but it can also be triggered by deficiencies in Vitamin B12 or folate, blood loss, and other underlying health conditions.

Prioritizing Your Diet for Hemoglobin

Adjusting your diet is a fundamental step in addressing low hemoglobin. The goal is to increase your intake of key nutrients, primarily iron, as well as vitamins that aid its absorption and red blood cell production.

Iron-Rich Foods

Consuming a variety of iron sources can significantly improve your hemoglobin levels. There are two types of dietary iron: heme (found in animal products) and non-heme (found in plant-based foods), with heme iron being more easily absorbed.

Heme Iron Sources:
- Lean Red Meat: Beef and lamb are excellent sources of highly absorbable heme iron.
- Organ Meats: Liver is particularly rich in iron and other essential nutrients.
- Poultry and Fish: Chicken, turkey, salmon, and shellfish like oysters and clams provide a good amount of heme iron.
Non-Heme Iron Sources:
- Beans and Lentils: A staple for vegetarians and vegans, legumes are rich in iron and folate.
- Leafy Greens: Spinach, kale, and other dark leafy vegetables are packed with iron.
- Fortified Cereals and Grains: Many breakfast cereals, breads, and pastas have iron added during processing.
- Nuts and Seeds: Pumpkin seeds, sesame seeds, and almonds are good non-heme iron sources.

The Importance of Vitamin C

For those relying on non-heme iron, pairing it with a source of Vitamin C is crucial, as Vitamin C drastically enhances iron absorption.

Citrus Fruits: Oranges, grapefruits, and lemons are excellent sources of Vitamin C.
Berries: Strawberries, kiwis, and guavas boost Vitamin C intake.
Peppers and Tomatoes: These vegetables are also high in Vitamin C and can be easily incorporated into meals.

Supplementing for Low Hemoglobin

When diet alone is insufficient, supplements may be required. Always consult a healthcare professional before starting any supplement regimen to determine the correct dosage and rule out other causes.

Iron Supplements

Ferrous Sulfate: A common and effective oral iron supplement available in tablet and liquid forms. Side effects like constipation or nausea are possible, so a doctor's guidance is important.
Ferrous Gluconate and Fumarate: Other forms of oral iron that are well-absorbed and may cause fewer gastrointestinal side effects for some individuals.

B Vitamin Supplements

Folate (Vitamin B9): Essential for red blood cell production, folate deficiency can cause megaloblastic anemia, a type that involves abnormally large red blood cells. Folate supplements may be prescribed to restore levels.
Vitamin B12: A deficiency can also lead to megaloblastic anemia and requires supplements, often by injection initially if absorption is poor.

Comparison of Iron Sources


Source Type	Examples	Key Characteristic	Absorption Rate	Best Paired With	Inhibitors	Notes
Heme Iron (Animal-based)	Red Meat, Poultry, Seafood	Highly bioavailable	High	Vitamin C not required	Calcium	Most easily absorbed form of iron.
Non-Heme Iron (Plant-based)	Spinach, Lentils, Nuts, Tofu	Lower bioavailability	Lower	Vitamin C-rich foods	Tea, Coffee, Calcium	Absorption can be significantly increased by Vitamin C.
Oral Iron Supplements	Ferrous Sulfate, Fumarate, Gluconate	Varying elemental iron content	Moderate	Vitamin C	Antacids, Calcium	Prescribed by a doctor; can cause gastrointestinal side effects.

Lifestyle Adjustments and Absorption Inhibitors

Besides diet and supplements, certain lifestyle factors affect your hemoglobin levels and iron absorption. Regular moderate exercise stimulates red blood cell production. Cooking with cast-iron cookware can also increase the iron content of food.

It is equally important to be mindful of things that can inhibit iron absorption. Avoid consuming tea, coffee, and calcium-rich foods or supplements at the same time as your iron-rich meals or supplements, as they can interfere with absorption. High-phytate foods, like some whole grains and legumes, can also hinder non-heme iron absorption, though proper preparation like soaking can reduce this effect.

The Need for Medical Guidance

While dietary and lifestyle adjustments are helpful, it is crucial to consult a healthcare professional to determine the root cause of your low hemoglobin. A blood test is necessary for proper diagnosis. The underlying cause, whether it's dietary, blood loss, or a chronic condition, will dictate the most effective treatment plan, which could range from simple dietary changes to prescribed medication or other treatments.

Conclusion

Addressing low hemoglobin requires a multi-pronged approach that starts with identifying the cause with a doctor. The right course of action typically involves a combination of dietary improvements, including a rich intake of iron and co-factors like Vitamin C, along with prescribed supplements and appropriate lifestyle adjustments. By making informed choices about what you take and how you manage your diet, you can effectively work toward restoring your hemoglobin and improving your overall health and energy levels. For more information, consult reliable health resources such as the National Heart, Lung, and Blood Institute.

Important: Never self-prescribe iron supplements, as excessive iron can be toxic and lead to serious health issues.

Frequently Asked Questions

Common symptoms of low hemoglobin include persistent fatigue, weakness, pale or yellowish skin, shortness of breath, headaches, dizziness, and cold hands and feet.

For mild cases resulting from a dietary deficiency, yes. However, for more significant deficiencies or those caused by other health issues, dietary changes alone may not be enough. Medical guidance and possibly supplements are often necessary.

With proper dietary changes and/or iron supplements, hemoglobin levels typically start to rise within several weeks to a few months. Consistent, long-term treatment may be required to replenish the body's iron stores.

Prioritize a mix of heme and non-heme sources. Heme iron from lean meats, poultry, and fish is highly absorbable. For non-heme iron from plants like spinach and lentils, ensure you eat it with Vitamin C to improve absorption.

Avoid taking iron supplements or iron-rich foods with calcium, tea, coffee, and antacids, as these can inhibit iron absorption.

The effectiveness depends on the individual and the supplement's formulation. Some people find liquid iron gentler on the stomach, while others prefer the convenience of tablets. A doctor can help you decide which is best for you.

Both Vitamin B12 and folate are essential for the production of red blood cells. A deficiency in either can lead to anemia, where the body produces abnormally large red blood cells that don't function correctly.