9 effective tips to increase your hemoglobin levels naturally

Low levels of hemoglobin could mean that you have anemia. Here are some simple yet effective ways to increase your hemoglobin levels naturally.
You should keep your hemoglobin levels in check to maintain overall health. Image courtesy: Adobe Stock
Arushi Bidhuri Updated: 14 Jun 2024, 12:12 pm IST
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Anemia is common blood disorder that occurs when your hemoglobin levels are low. Hemoglobin is a vital oxygen carrier that is essential to maintain the overall health of your body. Its job is to carry oxygen throughout your body so that your system may work properly. So, you cannot let your hemoglobin levels go out of whack if you want your body to function properly! Here are some ways to increase hemoglobin levels.

What is hemoglobin?

Hemoglobin is a protein found in red blood cells that helps transport oxygen from the lungs to the different tissues and organs of the body. Maintaining your hemoglobin levels is important to improve the functioning of your body because oxygen is essential for cellular respiration, which is the process of generating energy through your cells. Hemoglobin also helps transport carbon dioxide from the tissues to the lungs. This allows your hemoglobin to be expelled from your body when you exhale. In other words, hemoglobin contains iron, which allows it to carry oxygen throughout the body and absorb it from the air we breathe.

Maintaining hemoglobin levels is important to keep your overall health in check! Image courtesy: Adobe Stock

What is a low hemoglobin count?

Low hemoglobin levels could be a sign of anemia, which means that your body is not producing enough red blood cells or it has stopped functioning properly. Anemia can lead to a lack of oxygen in the body, which can be harmful to your body. The normal hemoglobin in your blood for your body to function properly should be between 14 and 18 g/dl for men and between 12 and 16 for women.

If your body’s ability to produce red blood cells is hampered, it may cause your hemoglobin levels to drop. When your hemoglobin levels drop, your body becomes unable to get enough oxygen, which can make you feel very weak and lethargic.

What are the signs of low hemoglobin levels?

Here are some of the most common signs and symptoms of hemoglobin levels that you should not ignore:

  • Brittle nails
  • Body ache
  • Pain in the chest
  • Dizziness
  • Weakness
  • Fatigue
  • Cold hands and feet
  • Pale skin
  • Headache
  • Irritability
  • Shortness of breath
  • Concentration problems
  • Inability to sleep
  • Sore or swollen tongue
  • Fast heartbeat

While several factors can trigger these symptoms, it is best to check with your doctor to know your hemoglobin levels and how you can maintain them.

How to increase hemoglobin?

Here are some easy and quick ways to increase your hemoglobin count naturally:

1. Increase your iron intake

Iron can increase hemoglobin production, which will also help form new red blood cells. So, the lower the levels of iron, the less number of red blood cells will appear in the body, meaning that not enough oxygen will be transported throughout the body. You can include more iron-rich foods in your diet such as meat, fish and poultry, organ meats, beans, legumes, eggs, leafy green vegetables, nuts, and seeds to increase your hemoglobin levels.

2. Eat more vitamin C-rich foods

Along with iron, you need to increase your vitamin C intake. As per a study published in the Kidney Research and Clinic Practice vitamin C can increase blood hemoglobin levels. Some foods rich in vitamin C that you can add to your diet include oranges, broccoli, bell peppers, grapefruit, tomatoes, papayas, Brussels sprouts, and more.

3. Drink nettle tea

Nettle is a herb that is high in both vitamin C and iron. You can include nettle tea in your diet. It will increase your hemoglobin levels. Take some nettle leaves, add them to water, and bring them to a boil. You can make it stronger or weaker according to your taste, by adding more or less water.

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4. Load up on vitamin B12

If your hemoglobin levels are low, you can add more vitamin B12 foods to your diet. A study published in Sage Journals found that there is a positive correlation between vitamin B12 and hemoglobin levels. You can add more foods such as eggs, dairy products, fortified cereals, and seafood to your diet to keep your blood cell count in check.

5. Eat more vitamin A-rich foods

Another way to up your hemoglobin levels is eating more vitamin A foods. A study published in the Critical Reviews in Food Science and Nutrition found that vitamin A may reduce the risk of anemia by 26 percent and increase hemoglobin levels in people. Eat more carrots, sweet potatoes, and spinach for a higher hemoglobin product in your body.

6. Stay hydrated

When your body does not have enough water, it may cause the blood volume to decrease and cause blood pressure to drop. You may experience fever, vomiting, severe diarrhea to dehydration. Dehydration can also trigger anemia, so it is important to drink plenty of fluids to maintain healthy blood volume and prevent all these complications.

Staying hydrated to keep your hemoglobin levels in check. Image courtesy: Adobe Stock

7. Have more pomegranate

A rich source of calcium and iron, pomegranate can be a good addition to your diet if you want to increase hemoglobin levels. A study published in Experimental and Therapeutic Medicine found that people who drank pomegranate juice for two weeks had a higher red blood cell count, hemoglobin levels, and hematocrit levels.

8. Limit coffee and tea intake

Do you drink a lot of coffee and tea? A study published in the Journal of Health Sciences that drinking coffee and tea may lower hemoglobin levels. It is best to avoid drinking too much of either of the two to avoid any problems.

9. Exercise more

It goes without saying that exercise can help improve your health, including your hemoglobin levels. A study published in the journal Acta Haematologica found that exercise training can increase total hemoglobin levels and red cell mass, which can increase your oxygen-carrying capacity. It is recommended to exercise 150 hours a week to keep your overall health in check.

Who is more likely to be at risk of low hemoglobin levels?

Some people are more likely to be at risk of low hemoglobin than others. You should be more careful if in case you:

  • Have an infant aged 6-12 months
  • Are a teenager
  • An adult who is 65 years of age or older
  • Pregnant
  • Have cancer, celiac disease, or chronic kidney disease
  • Someone with a genetic blood disorder
  • A vegetarian or vegan
  • A woman who experiences heavy bleeding during your periods
  • Drink alcohol
  • Have thyroid, liver disease, or thalassemia

If you are at risk, the best way to protect yourself is by checking with a doctor to avoid complications.

Arushi Bidhuri

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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