What Raises Red Blood Cell Count? Key Nutrients and Lifestyle Habits

September 28, 2025 •

4 min read

Affecting billions globally, iron deficiency is the most common cause of anemia, a condition involving low red blood cell count. Understanding what raises red blood cell count naturally is crucial for maintaining optimal health, energy, and overall wellness. This guide explores the dietary, lifestyle, and medical factors involved.

Quick Summary

Several factors can influence red blood cell count, including dietary intake of key nutrients like iron and B vitamins, regular exercise, and maintaining proper hydration. Underlying medical conditions can also play a role, necessitating a consultation with a healthcare provider for proper diagnosis and treatment if levels are low.

Key Points

Essential Nutrients: Boosting your red blood cell count requires adequate iron, vitamin B12, and folate, which are critical for producing and maturing these cells.
Lifestyle Habits: Regular exercise, proper hydration, and avoiding excessive alcohol and smoking are important lifestyle factors that support healthy red blood cell levels.
Diet is Key: Focus on a diet rich in iron from sources like red meat and leafy greens, B12 from dairy and meat, and folate from vegetables and legumes.
Altitude's Effect: Living or training at high altitudes naturally increases RBC production as the body adapts to lower oxygen levels.
Medical Consultation: Persistent symptoms of high or low RBCs, such as fatigue or dizziness, should be evaluated by a healthcare provider to rule out underlying medical conditions.
Vitamin C for Absorption: Pairing iron-rich foods with vitamin C sources like citrus fruits can significantly enhance your body's ability to absorb non-heme iron.

The Role of Red Blood Cells in Your Body

Red blood cells, also known as erythrocytes, are responsible for transporting oxygen from your lungs to the rest of your body's tissues. This vital function is carried out by a protein called hemoglobin, which is rich in iron. When your red blood cell count is low, a condition known as anemia, your body's oxygen-carrying capacity is reduced, leading to symptoms like fatigue and weakness. Conversely, certain conditions can cause an abnormally high count, also presenting health risks. Understanding the various factors that influence these levels is the first step toward promoting healthy blood.

Dietary Nutrients that Increase Red Blood Cell Production

Nutrition is arguably the most significant modifiable factor for influencing red blood cell production. Deficiencies in specific vitamins and minerals are common causes of low RBCs.

Iron

Iron is a critical component of hemoglobin. Without sufficient iron, the body cannot produce enough healthy red blood cells. There are two types of dietary iron:

Heme iron: Found in animal products like red meat, poultry, and fish. It is more readily absorbed by the body.
Non-heme iron: Found in plant-based foods such as beans, lentils, spinach, and fortified cereals. Its absorption is enhanced by consuming it with vitamin C.

B Vitamins: B12 and Folate (B9)

Both vitamin B12 and folate are essential for the production and maturation of red blood cells within the bone marrow.

Vitamin B12: A deficiency can lead to megaloblastic anemia, where red blood cells are abnormally large and immature. Key sources include meat, dairy, eggs, and fortified foods.
Folate (B9): A lack of folate can also cause megaloblastic anemia. Sources include leafy green vegetables, liver, peanuts, and fortified grains.

Other Essential Nutrients

Copper: This mineral assists the body in absorbing and using iron. Rich sources include shellfish, nuts, and organ meats.
Vitamin A: Helps mobilize iron into hemoglobin. Found in carrots, sweet potatoes, and leafy greens.
Vitamin C: Crucial for enhancing the absorption of non-heme iron from plant sources.

Lifestyle Factors and Their Impact

Beyond diet, several lifestyle choices can significantly influence your red blood cell count.

Regular Exercise

Consistent, moderate exercise increases the body's demand for oxygen. This stimulates the production of erythropoietin, a hormone that signals the bone marrow to produce more red blood cells. Activities like jogging, cycling, or swimming are excellent ways to boost this natural process.

Staying Hydrated

Dehydration reduces the plasma volume in your blood, which can give a falsely high reading on a blood test due to a higher concentration of red blood cells. Proper hydration maintains blood volume, ensuring accurate RBC measurements and healthy circulation.

Reducing Alcohol and Quitting Smoking

Excessive alcohol consumption can interfere with the absorption of essential nutrients and damage the liver and kidneys, both of which are vital for healthy RBC production. Smoking introduces carbon monoxide into the bloodstream, reducing the blood's oxygen-carrying capacity and forcing the body to produce more RBCs to compensate, which can lead to a high count.

Altitude Training

Living at or training in high-altitude environments naturally exposes the body to lower oxygen levels. In response, the body increases its production of red blood cells to maximize oxygen uptake and transport. This is a common strategy used by endurance athletes.

Medical Conditions Affecting Red Blood Cell Count

While nutrition and lifestyle changes are effective for mild deficiencies, significant fluctuations in RBC count can be caused by underlying medical issues.

High Red Blood Cell Count (Polycythemia)

Polycythemia Vera: A bone marrow disease causing an overproduction of all blood cell types, including RBCs.
Chronic Hypoxia: Conditions that cause long-term low blood oxygen, such as chronic obstructive pulmonary disease (COPD), lung scarring, or congenital heart disease, can trigger the body to overproduce RBCs.

Low Red Blood Cell Count (Anemia)

Chronic Kidney Disease: Impairs the kidneys' ability to produce erythropoietin, the hormone that stimulates RBC production.
Blood Loss: Chronic bleeding from sources like ulcers or heavy menstruation can lead to anemia.
Cancer and Cancer Treatments: Certain cancers and chemotherapy can negatively affect red blood cell production in the bone marrow.

Comparison of Key Nutrients for RBC Production


Nutrient	Primary Role	Food Sources	Best Absorption Method
Iron	Hemoglobin production	Red meat, liver, spinach, lentils, fortified cereals	Consumed with Vitamin C; heme iron is more easily absorbed
Vitamin B12	Red blood cell maturation	Meat, dairy, eggs, fortified nutritional yeast	Dietary intake or supplements; injections for severe deficiency
Folate (B9)	Cell division and DNA synthesis	Leafy greens, liver, beans, enriched grains	Dietary intake or supplements
Vitamin A	Supports iron mobilization	Carrots, sweet potatoes, spinach, liver	Consumed as part of a balanced diet
Copper	Assists with iron utilization	Shellfish, nuts, organ meats, whole grains	Balanced dietary intake is usually sufficient

Conclusion: A Holistic Approach is Best

Numerous factors contribute to a healthy red blood cell count, ranging from dietary intake and exercise to altitude and underlying medical conditions. While lifestyle adjustments, such as eating a balanced, nutrient-rich diet and engaging in regular physical activity, can significantly support RBC production, they may not be sufficient for all cases. For those with consistently low or high RBC counts, it is essential to consult a healthcare provider to determine the root cause and establish an appropriate treatment plan. For more information on preventing anemia, refer to reliable health resources like the NIH News in Health. A personalized approach is key to optimizing your blood health and overall vitality.

Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for a proper diagnosis and treatment plan.

Frequently Asked Questions

Focus on foods rich in iron, such as red meat, liver, spinach, and lentils. Also, include foods with vitamin B12 (dairy, eggs, fish) and folate (leafy greens, beans) to support red blood cell maturation.

Yes, regular moderate exercise, such as jogging or cycling, increases your body's demand for oxygen. This stimulates the bone marrow to produce more red blood cells to meet that demand.

The speed at which you can increase your red blood cell count depends on the cause of the deficiency. Dietary changes and exercise can take weeks to months to show significant effects, and underlying medical conditions must be addressed for lasting change.

Dehydration can cause a high concentration of red blood cells, which may result in a falsely high reading on a blood test. Staying well-hydrated ensures your blood volume and RBC measurements are accurate.

If you experience persistent symptoms like unexplained fatigue, dizziness, or shortness of breath, it's wise to see a doctor. They can order a complete blood count (CBC) to check your levels and identify any underlying issues.

Conditions like kidney disease, heart failure, and certain cancers can affect RBC production. Disorders like polycythemia vera cause an increase, while chronic disease or deficiencies can cause a decrease.

For individuals with a severe vitamin B12 deficiency or an absorption problem, a doctor may recommend B12 injections. This is a common and effective treatment for megaloblastic anemia.

Living at higher altitudes can naturally stimulate your body to produce more red blood cells to compensate for lower oxygen levels. This is a known physiological adaptation.