Know-how to Increase Red Blood Cell Count: Foods & Supplements

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The human body produces millions of red blood cells (RBCs) throughout the day, and these RBCs are responsible for carrying oxygen to all the tissues and organs of our body.

The human body should consist of the optimum number of RBCs. Low RBC count leads to diseases like anaemia. Continue reading to know how to increase RBC count!

What Is RBC Count?

The number of Red Blood Cells in human blood is determined by pathological tests. The RBCs contain a protein known as haemoglobin, which carries oxygen to different tissues and organs in the human body. Thus, the amount of oxygen delivered depends on the RBC count.

Generally, women have a lower RBC count when compared to men. Moreover, RBC count also decreases with age.

Gender	Normal RBC Count (cells/microlitre)
Male	4.7 to 6.1
Female	4.2 to 5.4

Why is the RBC Count Important?

Oxygen is essential for the overall functioning of the human body. The red blood cells contain haemoglobin that delivers oxygen to the tissues and organs of our body. Thus, RBC count is important to analyse the number of red blood cells in your blood and your overall health. This report can help you diagnose blood-related conditions like anaemia, and RBC count is also referred to as erythrocyte count.

Let us now see how to increase RBC count!

How to Increase Red Blood Cells Count?

There can be several ways to improve the red blood cell count. The RBC count can be improved with an increase in the intake of nutrients like Vitamin B9 (Folic Acid), Vitamin B12, Iron, Copper, Vitamin A, Vitamin C, Vitamin E.

Furthermore, exercising regularly and reducing the consumption of alcohol can increase the RBC count in the human body.

Best Foods & Supplements to Increase Red Blood Cell Count

The table below lists the food items to increase RBC count based on the nutrients present in them –

Food Items	Nutrients Present in Them
Leafy Green Vegetables, Peanuts, Beans, Seafood and Liver	Vitamin B9 (Folic Acid)
Red Meat, Seafood, Leafy Green Vegetables and Beans	Iron
Chicken, Fish, Dairy and Eggs	Vitamin B12
Leafy Green Vegetables, Nuts, Mushrooms, Organ Meats and Oysters	Copper
Carrots, Potatoes, Fish, Liver and Leafy Green Vegetables	Vitamin A
Tomatoes, Citrus Fruits, Strawberries, Broccoli and Leafy Green Vegetables	Vitamin C
Almonds, Pine nuts, Avocado and Bell Pepper	Vitamin E

However, a daily dosage of certain nutrient-rich supplements helps boost the RBC count. The table below shows the ideal amount of nutrients necessary in the human body to maintain an optimum RBC count.

Name of the Nutrients	Suggested Amount
Iron	18 mg/day for women and 8 mg/day for men
Vitamin C	75 mg/day for women and 90 mg/day for men
Copper	18 mg/day for women and 8 mg/day for men
Vitamin A	700 mcg/day for women and 900 mcg/day for men
Vitamin B12	2.4 mcg/day for individuals who are 14 years and older, 2.6 mcg/day for pregnant women and 2.8 mcg/day for breastfeeding women
Vitamin B9	100 - 250 mcg/day for an average person, 400 mcg/day if you menstruate regularly and 600 mcg/day for pregnant women
Vitamin B6	1.5 mg/day for women and 1.7 mg/day for men
Vitamin E	15 mg/day for an average adult

Other than these, healthy lifestyle habits like jogging, running, and swimming can be the best bet for increasing the RBC count of your body. However, it should be kept in mind that drinking excess water may lower your body's count of red blood cells.

Low blood cells may lead to various acute medical conditions and chronic diseases. Having healthy habits to maintain the red blood cell count is essential for every individual.

Disclaimer: It is advised to consult a doctor before choosing the right supplements and foods to increase RBC. Additionally, if your red blood cell count is lowering due to any condition, you should seek the help of a doctor and get treated.