A low red blood count, or anemia, can cause feelings of fatigue and weakness. When a person has a lower red blood count than is normal, their body has to work harder to get enough oxygen to the cells.
A low red blood cell (RBC) count can cause a variety of symptoms and health complications.
There are several diet and lifestyle changes people can make to help the body increase its RBC count. However, if symptoms continue, it is important to see a doctor.
RBCs are the most common component of human blood. The cells contain hemoglobin, which is a protein that carries oxygen around the body. Hemoglobin is also responsible for blood’s red color.
RBCs circulate the body for an average of 115 days. After this, they go to the liver, where they break down. The body recycles their nutrients back into the cells.
The bone marrow continuously produces RBCs. If the body does not receive a regular supply of necessary nutrients, the RBCs may become malformed or die off at a faster rate than the body can replace them.
In this article, we look at dietary and lifestyle changes that support RBC production .
Diet
A low RBC count usually occurs when a person does not eat enough essential nutrients. Eating more nutrient-dense foods can give the body the necessary tools to create functional RBCs.
People can also take these essential vitamins and minerals as supplements, although it is best to get nutrients from healthful foods in the diet if possible. It is best to consume foods that provide the following nutrients:
Iron
Iron is the nutrient with most links to anemia. The body uses iron to make hemoglobin, which stores oxygen in the blood cells. Without iron, these cells may die or become unable to send oxygen around the body.
Eating foods with plenty of iron can help prevent symptoms of anemia and nourish the blood. Good sources of iron include:
- shellfish, such as oysters, clams, and mussels
- fortified cereals
- oysters
- spinach
- chocolate with 45–69% cacao solids
- chickpeas
- tuna
- sardines
- baked potato with the skin attached
- beef liver
- beef
- tofu
- chicken liver
- white beans
- lentils
Vitamin B-12
Vitamin B-12 is important for brain function and creating new RBCs. Low vitamin B-12 levels can prevent RBCs from fully maturing.
A B-12 deficiency can trigger the development of abnormal RBCs called megaloblasts, which may lead to a condition doctors call megaloblastic anemia.
Vitamin B-12 binds to protein in food and naturally occurs in red meat, fish, and shellfish. Dairy products, such as milk and cheese, also contain vitamin B-12.
Manufacturers often fortify breakfast cereals, milk substitutes, and nutritional yeast with vitamin B-12. Eating these foods can supplement a person’s daily intake, particularly if they do not eat meat or dairy.
Vitamin B-9
Vitamin B-9 is also known as folic acid or folate. It is an essential nutrient for the nervous system and adrenal glands. Folate also helps to create new cells in the body.
People with low levels of folate may develop anemia. Foods high in folic acid include:
- beef liver
- asparagus
- brussels sprouts
- green, leafy vegetables, such as spinach and mustard greens
- oranges and orange juice
- peanuts
- black-eyed peas
- kidney beans
- enriched breads and grains
Vitamin C
While vitamin C does not directly affect RBCs, it is still important, because it helps the body absorb more iron. Iron increases the number of RBCs that the body makes.
Vitamin C occurs in a variety of foods, including:
- kiwifruit
- red and green peppers
- broccoli
- strawberries
- tomatoes
- baked potatoes
- oranges
- grapefruit juice
Some manufacturers also fortify food with vitamin C.
Copper
Copper is an essential mineral that helps the body use the iron in the blood. If someone is deficient in copper, their body has difficulties absorbing iron into the blood cells.
The following foods are good sources of copper:
- beef liver
- shellfish, such as oysters and crabs
- cashews
- chocolate
- sunflower seeds
- sesame seeds
- potatoes
- mushrooms
- avocados
- chickpeas
- tofu
Vitamin A
Retinol, or vitamin A, supports a person’s RBC count similarly to copper. It may help the cells absorb the iron they need to function at full capacity.
Foods that can supply vitamin A include:
- beef liver
- some fish, including salmon
- sweet potato
- carrot
- dark leafy greens, such as kale, collards, and spinach
- broccoli
- carrots
- squash
- certain fruits, including cantaloupe, apricots, and mango
- cod liver oil
Lifestyle changes
Making simple lifestyle changes can have a significant impact on a person’s RBC count.
Reducing alcohol consumption
It may be helpful to eliminate or reduce alcoholic beverages from the diet, as drinking too much alcohol may lower the RBC count.
According to dietary guidelines in the United States, moderate drinking for adult males is two alcoholic drinks per day or less. For adult females, moderate drinking is one alcoholic drink a day or less.
Exercising
Moderate exercise can provide benefits for any person who practices it. However, it is especially important for creating healthy RBCs.
Sustained vigorous exercise that raises the heart rate increases the body and brain’s need for oxygen. This is why the heart beats faster, and the lungs breathe deeper and quicker.
This need for oxygen stimulates the body to produce more RBCs. Regular exercise alongside a healthful diet means the bone marrow has the best tools to create those cells.
Possible workouts include:
- running
- jogging
- cycling
- swimming
- guided exercise classes, such as spinning or aerobics
However, even taking the stairs instead of an elevator, going for a walk, or engaging in a little gardening can count toward a daily or weekly exercise requirement.
The American Heart Association (AHA) recommend engaging in 150 minutes of moderate-to-intense physical activity per week.
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