What will increase my red blood cell count?

December 28, 2025 •

4 min read

According to the National Heart, Lung, and Blood Institute, anemia, a condition often associated with a low red blood cell count, affects more than 3 million Americans. Understanding the key factors that influence your body's red blood cell production is crucial for boosting energy and overall vitality.

Quick Summary

Boosting your red blood cell count involves strategic nutritional choices, including consuming iron, B12, and folate-rich foods. Lifestyle adjustments, such as exercise and managing underlying conditions, also play a critical role in maintaining healthy RBC levels and overall blood health.

Key Points

Consume Iron-Rich Foods: Eat lean red meat, shellfish, and fortified cereals for readily absorbed iron. For plant-based options, pair legumes and leafy greens with Vitamin C sources.
Increase B Vitamins: Ensure adequate intake of Vitamin B12 and folate, found in eggs, dairy, leafy greens, and fortified products, for proper red blood cell maturation.
Exercise Regularly: Engage in consistent aerobic activity, such as jogging or cycling, to stimulate erythropoietin production and boost new red blood cell formation.
Limit Inhibitors: Reduce alcohol consumption and avoid drinking coffee or tea with meals, as they can interfere with nutrient absorption essential for blood production.
Address Underlying Conditions: Consult a healthcare provider to diagnose and treat underlying causes of low RBC, such as chronic disease, blood loss, or malabsorption issues.

How to Increase Your Red Blood Cell Count Through Diet

Proper nutrition is one of the most effective ways to support your body's red blood cell production. These essential components of your blood are responsible for carrying oxygen, and their creation relies heavily on a handful of key vitamins and minerals. Focusing on a diet rich in these nutrients is a fundamental step toward improving your RBC count.

Key Nutrients for Erythropoiesis

Erythropoiesis is the process of red blood cell formation, and it depends on a steady supply of specific nutrients. Including these in your daily diet can have a significant impact:

Iron: The core component of hemoglobin, the protein in red blood cells that transports oxygen. Iron deficiency is a primary cause of low red blood cell count. Excellent sources include red meat, poultry, fish, legumes, spinach, and fortified cereals.
Vitamin B12: Essential for the healthy maturation of red blood cells in the bone marrow. A deficiency can lead to megaloblastic anemia, where RBCs are abnormally large and immature. Good sources include meat, fish, eggs, and dairy, with fortified cereals and plant-based milks being crucial for vegetarians and vegans.
Folate (Vitamin B9): Works closely with Vitamin B12 to aid in red blood cell production. Sources include leafy green vegetables, legumes (like chickpeas and lentils), nuts, and fortified grains.
Vitamin C: Though not directly involved in RBC production, Vitamin C plays a vital role by enhancing the body's absorption of non-heme iron (from plant sources). Combining Vitamin C-rich foods like citrus fruits, peppers, and broccoli with plant-based iron sources is highly effective.
Copper: This mineral helps the body utilize iron effectively. Shellfish, organ meats, nuts, and dark chocolate are good sources.
Vitamin A: Helps regulate the use of iron by moving it into hemoglobin for oxygen transport. Sources include carrots, sweet potatoes, and leafy greens.

Lifestyle Changes to Enhance Red Blood Cell Production

Beyond diet, several lifestyle adjustments can help stimulate the production of red blood cells and support overall blood health.

Regular Exercise

Engaging in regular physical activity, especially aerobic exercise, can stimulate your body to produce more red blood cells. The increased demand for oxygen during exercise signals the kidneys to produce more erythropoietin, a hormone that promotes RBC production in the bone marrow. Good options include:

Jogging or running
Cycling
Swimming
Brisk walking

Avoid Alcohol and Smoking

Excessive alcohol consumption can hinder the absorption of nutrients like iron and folate and also affect red blood cell production in the bone marrow. Smoking can also negatively impact lung function and inhibit erythropoiesis. Reducing or eliminating both is beneficial for blood health.

Cook with Cast Iron

Using cast iron cookware can naturally increase the iron content of your food, particularly when cooking acidic ingredients. While the amount of iron absorbed is small, it can contribute to your overall intake over time.

Heme vs. Non-Heme Iron: A Comparison

Understanding the different types of iron is key to maximizing your dietary intake. Here is a comparison of heme and non-heme iron sources and absorption.


Feature	Heme Iron	Non-Heme Iron
Source	Animal products (meat, poultry, fish)	Plant-based foods (legumes, vegetables, grains)
Absorption Rate	Higher (up to 30%)	Lower (2-10%)
Nutrient Boost	Can increase absorption of non-heme iron when consumed with it	Absorption significantly improved by pairing with Vitamin C
Absorption Inhibitors	Minimal inhibition	Affected by tannins (coffee/tea) and calcium
Typical Examples	Beef, lamb, fish, chicken, liver	Spinach, lentils, fortified cereals, beans, dried fruit

When to Seek Medical Advice

While dietary and lifestyle changes are often sufficient for mild deficiencies, a persistently low red blood cell count may indicate a more serious underlying issue.

Recognizing Persistent Symptoms

If you experience chronic fatigue, weakness, pale skin, shortness of breath, headaches, or dizziness that does not improve with dietary changes, it is important to consult a healthcare provider. These symptoms could indicate more severe anemia or other conditions affecting RBC production.

Potential Underlying Medical Conditions

A low RBC count can be caused by various medical conditions, including:

Chronic Kidney Disease: Damaged kidneys may not produce enough erythropoietin, the hormone that stimulates RBC production.
Inflammatory Bowel Disease: Conditions like Crohn's disease can impair nutrient absorption.
Chronic Blood Loss: Heavy menstrual bleeding or internal bleeding from ulcers can cause iron deficiency.
Genetic Conditions: Inherited disorders like sickle cell anemia or thalassemia affect the structure or quantity of red blood cells.

Your doctor may order a complete blood count (CBC) and other tests to diagnose the cause and recommend appropriate treatment, which could include iron infusions or erythropoietin injections.

Conclusion

Boosting your red blood cell count is primarily a matter of ensuring your body has the necessary nutritional building blocks and a supportive environment for erythropoiesis. By prioritizing key nutrients like iron, B12, and folate, enhancing iron absorption with Vitamin C, and adopting a healthy lifestyle that includes regular exercise and moderation of alcohol, you can effectively support your blood health. It is crucial to remember that while these strategies are helpful, they do not replace professional medical advice. If you have concerns about a low red blood cell count, consulting with a healthcare professional to identify and address any underlying medical conditions is the most important step for your well-being.

Here is a link to more information on iron from the National Institutes of Health.

Final Recommendations

To effectively increase your red blood cell count, focus on a balanced approach combining nutritional, lifestyle, and, if necessary, medical strategies. Tracking your energy levels and symptoms can help you monitor progress, and regular check-ups with a doctor are key for personalized management.

Frequently Asked Questions

The fastest way depends on the cause of your low RBC count. For nutritional deficiencies, a doctor might recommend supplements. In severe cases due to chronic disease, medical interventions like erythropoietin-stimulating agents or transfusions may be necessary.

Foods rich in heme iron, such as red meat, and foods high in Vitamin B12 and folate are most effective. Combining plant-based iron (non-heme) with a Vitamin C source, like oranges or broccoli, also boosts absorption.

Yes, dehydration can cause a high red blood cell count by concentrating the blood, but it does not truly increase the number of cells. Drinking enough water is vital for overall blood health.

Regular exercise forces your body to deliver more oxygen, leading your kidneys to produce more erythropoietin (EPO). EPO then stimulates the bone marrow to create new red blood cells.

Early signs can be subtle and include fatigue, weakness, pale skin, headaches, dizziness, and cold hands and feet. As it worsens, more noticeable symptoms can appear.

For mild deficiencies, yes. A nutrient-dense diet rich in iron, B12, and folate, combined with healthy lifestyle habits like exercise, can be sufficient. However, for significant or underlying issues, supplements may be required.

Common causes include nutrient deficiencies (iron, B12, folate), chronic kidney disease, inflammatory diseases, and chronic blood loss (e.g., heavy periods). Genetic disorders can also be a factor.