How to Increase Red Blood Cell Count

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Co-authored by Bailey Cho Medically reviewed by Erik Kramer, DO, MPH

Last Updated: June 15, 2025 Fact Checked

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• Making Diet Modifications
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• Making Lifestyle Modifications
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• Understanding Red Blood Cell Counts
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• Video
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• Expert Q&A
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A lack of iron in the diet is one of the most common causes of a low red blood cell count. Eating foods rich in the following 5 vitamins and minerals may help increase your red blood cell count: iron, folic acid, vitamin B12, copper, and vitamin A. You may also want to include copper and vitamins B12, C, and E. Lifestyle changes may also help to increase your red blood cell count, such as getting regular exercise and cutting out alcohol. If these interventions fail, your doctor may prescribe medication or blood transfusions to increase your red blood cell count.

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Part 1

Part 1 of 3:

Making Diet Modifications

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1. 
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   Incorporate iron-rich food in your diet for nutritional improvement. This will help the body replace what is lacking. Daily intake of iron-rich food will help increase red blood cells (RBCs) in the body. This is because iron is an essential part of a red blood cell and hemoglobin, since it helps deliver oxygen to different parts of the body. It also helps excrete carbon monoxide upon exhalation. Food rich in iron includes:

   • Beans/legumes (like lentils and peas)
   • Dark leafy greens (like kale and spinach)
   • Dried fruits (like prunes and raisins)
   • Red meat (like beef and liver)
   • Poultry
   • Fish/shellfish
   • Eggs
   • Iron-fortified cereals and breads
     • If you don’t get enough iron from food, ask your healthcare provider about taking supplements to increase your red blood cell production. Iron is available in 50-200 mg tablets and may be taken 2-3 times daily.
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   Get more copper. Copper is another essential mineral that helps the cells access the chemical form of iron necessary for red blood cells during the process of iron metabolism. Copper can be found in turkey, shellfish, liver, whole grains, chocolate, beans, figs, and nuts. Copper supplements are also available in 1,700 mcg tablet form and can be taken once daily.

   • According to the Food and Nutrition Board (FNB) adults require 900 mg of copper per day. During the reproductive years, women require more copper than men due to blood loss during menstruation.
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   Make sure you get enough folic acid. Otherwise known as vitamin B9, folic acid helps in the production of normal RBCs. A significant decrease folic acid may predispose anemia.

   • Cereal, bread, dark green leafy vegetables, peas, lentils, beans, and nuts contain high amounts of folic acid. It is also available in supplement form, usually ranging from 400 to 800 mcg.
   • The National Institute of Health recommends 400 mcg of folic acid per day for adult women and 600 mcg of folic acid per day for pregnant women. You can get folic acid in a multivitamin or prenatal vitamin.
   • Besides building healthy blood cells, studies show that folic acid plays an essential role in the production and repair of DNA.
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   Take vitamin A (retinol). Vitamin A may support stem cell development of red blood cells (RBCs) by allowing the body to metabolize enough iron to produce hemoglobin.

   • Sweet potatoes, carrots, squash, dark green leafy vegetables, sweet red peppers, and fruits like apricots, grapefruit, papaya, mangos, and cantaloupe are rich in vitamin A.
   • The daily dietary requirement of vitamin A for women is 700 mcg and 900 mcg for men.
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   Get your vitamin C. Take vitamin C when you take an iron supplement to bring about a synergistic effect. This is because vitamin C helps your body absorb more iron, increasing red blood cell production.

   • Studies show that taking 200 mg of vitamin C per day with 100 mg of iron may improve iron absorption in the body. However, take precautions when taking iron, since high doses of iron supplements can be harmful to the body.
   • Be cautious when taking high doses of vitamin C since it can increase your risk of kidney stones. The highest daily intake likely to pose no risks is 2,000 mg per day.
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Part 2

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Making Lifestyle Modifications

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1. 
   1
   Get your daily exercise. Exercise is good for everyone, including those with low red blood cell (RBC) count, because it has both physical and mental benefits. It keeps you healthy and is recommended to avoid acquiring certain diseases and illnesses.

   • Aerobic exercises, such as jogging, running, and swimming are best, though all exercise is good.
   • Exercise has an important role in red blood cell production. When you do vigorous exercises, you get tired and sweat a lot, causing the hemoglobin in your body to release more oxygen and increase oxygen delivery to your muscles. This process stimulates the production of red blood cells and hemoglobin.
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   Kick the bad habits. If you're concerned about your red blood cell (RBC) count, it's best to quit smoking and avoid drinking alcohol. Kicking these habits will also improve your overall health, too.

   • Cigarette smoking can interrupt blood flow, since it damages blood vessels and causes plaque build up in the arteries. It also prevents proper blood circulation and lowers the amount of oxygen delivered throughout the body.
   • On the other hand, excessive alcohol consumption can damage the bone marrow, reducing red blood cell (RBC) production and producing defective RBCs.
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   Get a blood transfusion if necessary. If your RBC count is still low and food and supplements do not help, a blood transfusion may be an option. You can talk to your primary doctor and have a diagnostic test given. They may run a complete blood count (CBC) test to measure the number of RBCs you have in your body. If your hemoglobin level is below 8 g/dL, they may recommend a transfusion.

   • Normal range of RBCs is 3.6 to 5 million cells per mcL for females and 4.2 to 5.4 million cells per mcL for males. If you have a very low RBC count, a doctor may tell you to undergo a blood transfusion of packed red blood cell (PRBC).
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   Get a routine physical assessment. Visiting your doctor is one of the best ways to know how your RBCs are doing. Additional tests may be required to rule out any underlying condition that is causing a low RBC count. It’s best to see your physician regularly. An annual physical check-up is a healthy habit.

   • If you have been told you have a low RBC count, take the above tips to heart. Make lifestyle and diet changes to up your count and revisit your doctor. Your levels can normalize without medication or procedures.
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Part 3

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Understanding Red Blood Cell Counts

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1. 
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   Know the basics of red blood cells. Around 40-45% of human body cells are red blood cells, or erythrocytes. These RBCs are produced in the bone marrow, at a rate of approximately 2 million red blood cells per second.

   • Erythrocytes circulate in the body for up to 120 days. It takes 4-6 weeks to replace RBCs, which is why you can only donate blood once every 8 weeks (56 days).
   • Men have an average of 4.7 to 6.1 million RBCs/mcL, while women have an average of 4.2 to 5.4 million RBCs/mcL. If you are a regular blood donor, you may have noticed that men can donate more often than women.
2. 
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   Know how hemoglobin works in the blood. The iron-rich protein known as hemoglobin is the main component of red blood cells. It is responsible for the red color of blood, and it contains iron, allowing it to carry oxygen throughout your body.

   • Each hemoglobin molecule has four iron atoms, each of which binds to 1 oxygen molecule with 2 oxygen atoms. The normal hemoglobin level is 14 to 18 g/dL in men and 12 to 16 g/dL in women.
3. 
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   Understand the role of red blood cells. Red blood cells play an important role in transporting oxygen-rich blood from the lungs to the tissues and cells. RBCs have cell membranes composed of lipids and proteins, which are essential for maintaining cellular function throughout the body.

   • In addition, red blood cells aid in the removal of carbon dioxide. They contain the carbonic anhydrase enzyme, which allows a reaction of water and carbon dioxide to form carbonic acid and separate hydrogen and bicarbonate ions.
   • Hydrogen ions bind with hemoglobin and bicarbonate ions enter the plasma. Approximately 75% of carbon dioxide is transported in the red blood cells, while 25% of carbon dioxide is in the plasma.
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Expert Q&A

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• Question

  How does Beta thalassemia minor affect red blood cell count?

  

  Mandolin S. Ziadie, MD
  Board Certified Pathologist

  Dr. Ziadie is a board certified Pathologist in South Florida. She specializes in renal, transplant, and pediatric Pathology and has over 12 years of experience. She earned her medical degree from the University of Miami School of Medicine in 2004 and completed her fellowship in Pediatric Pathology at Children’s Medical Center in 2010.

  

  Mandolin S. Ziadie, MD

  Board Certified Pathologist

  Expert Answer

  In general, beta thalassemia minor only causes a very mild anemia, which is a reduced red blood cell count.

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• Question

  Can drinking water increase red blood cell count?

  

  Mandolin S. Ziadie, MD
  Board Certified Pathologist

  Dr. Ziadie is a board certified Pathologist in South Florida. She specializes in renal, transplant, and pediatric Pathology and has over 12 years of experience. She earned her medical degree from the University of Miami School of Medicine in 2004 and completed her fellowship in Pediatric Pathology at Children’s Medical Center in 2010.

  

  Mandolin S. Ziadie, MD

  Board Certified Pathologist

  Expert Answer

  No. It is important to stay hydrated, but drinking too much water can dilute your blood, which may cause a decrease in your red blood cell counts.

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• Question

  Are there any fruits I can eat to increase my red blood cell count?

  

  Mandolin S. Ziadie, MD
  Board Certified Pathologist

  Dr. Ziadie is a board certified Pathologist in South Florida. She specializes in renal, transplant, and pediatric Pathology and has over 12 years of experience. She earned her medical degree from the University of Miami School of Medicine in 2004 and completed her fellowship in Pediatric Pathology at Children’s Medical Center in 2010.

  

  Mandolin S. Ziadie, MD

  Board Certified Pathologist

  Expert Answer

  There are some fruits you can eat that will help, but a balance of nutrients is what is most important. The best foods to eat to improve your red blood cell count are those high in iron, such as beef, poultry, fish, dark leafy greens, beans and tofu. However, you should also eat foods that are high in vitamin C, which helps your body absorb iron. Many fruits are rich in vitamin C, such as oranges, grapefruits, melon, and strawberries. It is also important to get plenty of folic acid from dark leafy vegetables, liver, oranges, papayas, bananas. Vitamin B12 is also useful for red blood cell counts and you can get it from animal products including fish, meat, poultry, eggs and milk.

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• Vitamins B12 and B6 are good, too. Vitamin B12 is available in 2.4 mcg tablet form and should be taken once daily. Vitamin B6 is available in 1.5 mcg tablet form and should also be taken once daily. Meat and eggs contain vitamin B12 and banana, fish, and baked potatoes contain vitamin B6.
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• The lifespan of a red blood cell (RBC) is about 120 days. Shortly after that, the bone marrow releases a new set of RBCs.
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