Ways to boost a low red blood cell (RBC) count include consuming foods rich in iron, copper, and vitamins B12, B9, C, and A. Increasing exercise levels and reducing alcohol intake may also help.

RBCs, also known as erythrocytes, are the most common type of cell in the blood. They are responsible for delivering oxygen to tissues throughout the body, and transporting carbon dioxide back to the lungs. RBCs contain a protein known as hemoglobin, which binds to oxygen.

When RBC levels are low, it can affect the body’s ability to transport oxygen. This can cause symptoms such as fatigue and dizziness.

The cause of low RBC levels can vary, and some causes require medical attention. In some cases, a person may be able to manage their RBC levels through certain lifestyle changes.

It is best to first contact a doctor if there are concerns about low RBC levels. The doctor can help determine the cause of low RBC and advise on suitable treatments, which may include dietary and lifestyle changes.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Learn more.

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 foods in the diet if possible. It is best to consume foods that provide the following nutrients:

Iron

Iron deficiency anemia is the most common form of 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 bolster the making of hemoglobin. Good sources of iron include:

Vitamin B12

Vitamin B12 is important for brain function and creating new RBCs. Low vitamin B12 levels can prevent RBCs from fully maturing.

A B12 deficiency can trigger the development of abnormal RBCs called megaloblasts, which may lead to a condition doctors call megaloblastic anemia.

Vitamin B12 binds to protein in food and naturally occurs in red meat, fish, and shellfish. Dairy products such as milk and cheese also contain vitamin B12.

Manufacturers often fortify breakfast cereals, milk substitutes, and nutritional yeast with vitamin B12. Eating these foods can supplement a person’s daily intake, particularly if they do not eat meat or dairy.

Vitamin B9

Vitamin B9 is also known as folic acid or folate. It is an essential nutrient for the nervous system. 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 body’s ability to make RBCs.

Vitamin C occurs in a variety of foods, including:

Copper

Copper is an essential mineral that helps the body use iron in the blood. If someone is deficient in copper, their body may have difficulties utilizing iron for functioning, and they may develop an imbalance of the level of iron in the body.

The following foods are good sources of copper:

Vitamin A

Retinol, also called vitamin A, appears to support a person’s RBC count by working with iron. Vitamin A may help the body to better utilize iron by helping it move into hemoglobin within RBCs.

Foods that can supply vitamin A include:

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 drinks containing alcohol from the diet, as drinking too much alcohol may lower a person’s RBC count.

According to Dietary Guidelines for Americans 2020 to 2025, moderate drinking for adult males is two or fewer alcoholic drinks a day. For adult females, moderate drinking is one or fewer alcoholic drinks a day.

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 hemoglobin. Regular exercise alongside a balanced, nutritious 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 doing some gardening can count toward a daily or weekly exercise requirement.

The American Heart Association (AHA) recommends engaging in 150 minutes of moderate to intense physical activity each week.

In some people, dietary and lifestyle changes will not be enough to manage RBC levels.

A doctor may prescribe certain medications to stimulate the production of RBCs. They may recommend hormone treatment to people with anemia due to cancer, kidney disease, or any other disorder that may have caused a hormonal malfunction.

If tests show that the person’s low RBC count is due to a different cause, doctors will attempt to treat the underlying condition. Treatment may help the RBC count improve on its own. Diet and lifestyle choices can also support specific treatments.

A doctor may rarely recommend a red blood cell transfusion if RBC levels do not respond to medications and lifestyle changes.

What is the most common cause of low red blood cell count?

A low RBC count is often caused by blood loss or by inadequate RBC production, often due to low iron. It can also be caused by kidney disease, dehydration, and various other diseases.

What should I do if my red blood count is low?

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 contact a doctor.

What are the main causes of anemia?

Anemiacan occur due to by blood loss, low or lack of RBC production, and a high rate of RBC destruction. There are many conditions or diseases that can cause one of these to develop. This includes pregnancy, a diet low in iron, or certain genetic diseases.

For some people, dietary changes may help manage a low RBC level. These can include focusing on foods that contain iron, copper, vitamin B12, vitamin B9, vitamin C, and vitamin A.

It may also help to reduce alcohol consumption and get enough exercise.

As there are numerous possible causes of low red blood cell (RBC) counts, it is best to contact a doctor to determine the underlying cause. The doctor can advise on any medical treatments and home remedies that may help.