What to drink if your hemoglobin is low?

November 24, 2025 •

4 min read

According to the World Health Organization, anemia, a condition often characterized by low hemoglobin, affects billions globally, with women and children being the most vulnerable. Knowing what to drink if your hemoglobin is low can play a crucial role in managing this common nutritional deficiency and enhancing your overall well-being.

Quick Summary

Several beverages can naturally help increase low hemoglobin by supplying iron or boosting its absorption. Options include beet juice, prune juice, and spinach smoothies, all rich in key nutrients. Strategic timing and combining these drinks with vitamin C can significantly enhance their effectiveness.

Key Points

Iron and Vitamin C Pairing: Consume vitamin C-rich drinks like orange or lemon juice with iron-rich foods to significantly boost iron absorption.
Beetroot Juice for Blood Health: Beetroot juice is excellent for low hemoglobin as it is high in iron, folate, and vitamin C, helping to rebuild red blood cells.
Avoid Inhibiting Drinks: Stay away from coffee, tea, and dairy products when consuming iron-rich meals, as they contain compounds that block iron absorption.
Explore Green Smoothies: Blending leafy greens like spinach and kale with fruits is a powerful way to increase your intake of non-heme iron and necessary vitamins.
Consider Prune and Pomegranate Juices: These juices are good sources of iron and other vitamins that support hemoglobin production and overall blood health.
Strategic Timing is Key: For maximum benefit, drink iron-boosting beverages on an empty stomach in the morning or spaced out from inhibitors like tea and coffee.

Understanding Hemoglobin and Your Diet

Hemoglobin is a protein found in red blood cells that is responsible for carrying oxygen from the lungs to the rest of the body. When hemoglobin levels are low, it can lead to a condition known as anemia, causing symptoms like fatigue, weakness, and shortness of breath. While a balanced diet is key, specific drinks can make a targeted impact. Your body primarily gets iron, a critical component of hemoglobin, from the foods and drinks you consume. However, not all iron is created equal. Heme iron, found in animal products, is more readily absorbed by the body. Plant-based (non-heme) iron, while still beneficial, requires the help of other nutrients, particularly vitamin C, for maximum absorption.

Nutrient-Packed Drinks to Boost Hemoglobin

For those looking for liquid options, several beverages are packed with either iron or compounds that help its absorption. Including these in your daily routine can be an effective and delicious way to support healthy hemoglobin levels.

Iron-Rich Juices and Smoothies

Beetroot Juice: Often called a "hemoglobin hero," beetroot is rich in iron, folate, and vitamin C. A glass of beetroot juice can help rebuild red blood cells and improve the body's oxygen supply. For best results, consider blending with a splash of lemon juice to enhance iron absorption.
Prune Juice: Made from dried plums, prune juice is an excellent plant-based source of iron. It also provides energy and helps with digestion. One cup contains a significant amount of iron, making it a simple addition to your morning routine.
Spinach Smoothie: Dark leafy greens like spinach are loaded with non-heme iron and folate. A smoothie with spinach, apple, and a squeeze of lemon juice provides a powerful combination of iron and the vitamin C needed to absorb it effectively.
Green Smoothies: Blending a mix of kale, spinach, and Swiss chard with fruits like oranges or strawberries not only increases your iron intake but also provides essential vitamins and minerals. Adding seeds like flax or sesame can further boost the iron content.
Pomegranate Juice: This vibrant juice is a good source of iron, vitamin C, and antioxidants, all of which support healthy blood flow and red blood cell production.
Tomato Juice: Fortified versions of tomato juice can be a source of both iron and vitamin C, making it a dual-purpose drink for raising hemoglobin levels.

Broths and Teas

Beef Broth: For those who consume animal products, beef broth offers a source of heme iron, which is easily absorbed by the body.
Nettle Tea: This less-common herbal tea is surprisingly rich in both iron and vitamin C. Steeping dried nettle leaves can create a potent, gentle-tasting drink to help with iron intake.

Strategic Timing for Maximum Absorption

It's not just about what you drink, but also when. Many drinks contain compounds that can interfere with or enhance iron absorption. For instance, drinks containing caffeine, like coffee and traditional black or green tea, should be avoided during or directly after an iron-rich meal, as their tannins significantly inhibit absorption. Conversely, consuming vitamin C-rich drinks alongside iron can dramatically improve its uptake.

Comparison of Hemoglobin-Boosting Drinks


Drink	Primary Nutrient	Absorption Enhancement	Best Time to Drink	Avoid With	Additional Benefits
Beetroot Juice	Iron, Folate, Vitamin C	High (especially with citrus)	Empty stomach in morning	Calcium-rich foods	Improves oxygenation, boosts stamina
Prune Juice	Iron, Fiber	Moderate	Anytime	Dairy	Aids digestion, boosts energy
Spinach Smoothie	Iron, Folate, Vitamin C	High (with added citrus)	Breakfast	Calcium supplements	Combines nutrients for maximum effect
Beef Broth	Heme Iron	High (most absorbable form)	With a meal	N/A	Provides protein and other minerals
Pomegranate Juice	Iron, Vit. C, Antioxidants	High	Mid-morning or breakfast	N/A	Supports heart health, blood flow
Nettle Tea	Iron, Vitamin C	High	Anytime	Caffeine drinks	Gentle on the system
Orange Juice	Vitamin C	High (for non-heme iron)	With iron-rich meals	N/A	Supports immune function

What to Avoid While Boosting Hemoglobin

As important as adding certain drinks is avoiding those that can hinder iron absorption. In addition to caffeinated beverages, dairy products, which are high in calcium, can interfere with the body's ability to absorb iron. Similarly, soy proteins and phytates found in wholegrain cereals can also reduce non-heme iron absorption. If you are working to increase your hemoglobin, it's best to consume these items at a different time of day than your main iron intake.

The Role of Supplements

For some, dietary changes alone may not be enough to correct low hemoglobin. Your doctor may recommend oral iron supplements or, in more severe cases, intravenous iron. While supplements can be highly effective, they should only be taken under medical supervision. Your doctor can determine the correct form and dosage for your specific needs and may also recommend pairing supplements with a vitamin C-rich drink to optimize absorption.

Conclusion

Addressing low hemoglobin can be achieved through strategic dietary choices, including incorporating specific iron-rich and vitamin C-rich drinks. From simple glasses of beet or prune juice to complex green smoothies, there are many delicious and effective options available. Understanding the interplay between nutrients—like pairing iron with vitamin C and avoiding inhibitors like caffeine—is crucial for maximizing your body's absorption. Always remember to consult a healthcare professional for a proper diagnosis and treatment plan, as this information is for educational purposes and not a substitute for medical advice. By combining informed drinking choices with professional guidance, you can take a significant step toward improving your hemoglobin levels and reclaiming your energy.

Visit Mayo Clinic for more information on iron deficiency anemia.

Frequently Asked Questions

Beetroot juice is often considered one of the best juices for low hemoglobin, as it is rich in iron, folate, and vitamin C, all of which are vital for red blood cell production and function.

Yes, orange juice is beneficial for low hemoglobin because it is packed with vitamin C, which dramatically enhances the body's absorption of non-heme iron from other foods.

It is best to avoid drinking tea with meals if your hemoglobin is low. Tea contains tannins that can significantly interfere with your body's ability to absorb iron from food.

You should avoid drinks that inhibit iron absorption, including coffee, tea, and beverages high in calcium like milk. It is also wise to limit drinks containing high levels of phytic acid.

Green smoothies boost hemoglobin by combining iron-rich leafy greens like spinach or kale with vitamin C-rich fruits, creating a nutrient-dense beverage that promotes better iron absorption.

Drinking iron-rich juices, especially with added vitamin C, on an empty stomach in the morning can be highly effective. This timing can maximize absorption when the body's natural iron-regulating hormones are low.

Juices and dietary changes may not be enough for everyone with low hemoglobin. Always follow your doctor's advice regarding iron supplements and your overall treatment plan.