How to Increase Your Hemoglobin? 8 Proven Ways

Medically Reviewed By
Dr. Geetanjali Gupta
Written By Sheena Mehta
on Jan 9, 2025
Last Edit Made By Sheena Mehta
on Jan 9, 2025

Has your doctor ever told you that your hemoglobin is less than normal?
If yes, you must have tried to figure out its cause.
So, did you get the answer?
If not, today’s blog is for you. It is an information guide containing much-needed information about its causes, symptoms, how you can increase it naturally, and other details to keep you glued. Let’s discover it in detail.
What is hemoglobin?
In layman's terms, hemoglobin is an iron-containing protein in red blood cells (RBCs). Its main role is transporting oxygen throughout the body, ensuring every cell receives oxygen.
Functions of hemoglobin
Hemoglobin performs several functions in the body, which are as follows:
- Acts as a two-way respiratory carrier: Hemoglobin is a crucial oxygen transporter. It contains four protein molecules linked together. It transports oxygen from the lungs to the tissues and facilitates the return transport of carbon dioxide.
- Buffering role: Hemoglobin helps maintain the acid-base balance in the blood.
Normal Hemoglobin Levels
A blood test checks your hemoglobin range, measured in grams per deciliter (g/dL).
Hemoglobin normal ranges vary depending on age, ethnicity, and sex.
Gender | Normal g/dL | Low g/dL |
Children | 11- 16 | Lower than 11 |
Adult men | 13.5-18 | Lower than 13.5 |
Adult women | 12-15 | Lower than 12 |
Note: The hemoglobin level of children varies depending on their age. Discuss your doubts or concerns with your doctor, including your child’s hemoglobin level based on their age.
Low Hemoglobin Levels: Causes, Symptoms, and How to Increase Them?
Low hemoglobin levels mean anemia. It is caused by insufficient red blood cells or their failure to function properly. This condition can lead to a lack of oxygen, which can be dangerous.
Common symptoms associated with low hemoglobin levels include:
- Difficulty breathing
- Cold hands and feet
- Extreme tiredness
- Weakness
- Lightheadedness
- Feeling dizzy
- Increased heartbeat
- Headache
- Pain in the bones, stomach, chest, and joints
- Heart failure (in extreme cases)
Did you know?
Approximately 3 million people in the USA have some type of anemia.
Causes of low hemoglobin levels
This question bothers everyone about what causes low hemoglobin levels. If your health report shows low hemoglobin levels and anemia, it may be due to:
- Pregnancy
- Nutritional deficiency (Iron, folate, and vitamin B12)
- Blood loss
- Leukemia or other bone marrow cancer
- Kidney disease
- Liver disease
- Thalassemia
- Thyroid problem
- Sickle cell anemia
- Alcoholism
How to increase hemoglobin levels?
Due to our fast-paced life, health issues have become very common, including low hemoglobin levels, which can cause anemia. A sedentary lifestyle, stress, and anxiety are common factors for hemoglobin deficiency.
As stated above, the most common consequences of low hemoglobin levels are fatigue, weakness, shortness of breath, and headache. These need to be addressed.
Top 8 Ways to Increase Your Hemoglobin
Listed below are eight effective ideas that can help increase hemoglobin levels:
1. Increase iron intake
One of the primary causes of low hemoglobin is iron deficiency. Low iron levels lead to excessive production of red blood cells (RBCs). Hence, it is essential to increase iron intake in your body to support the production of hemoglobin and maintain RBCs.
Some iron-rich foods that you can incorporate in your diet include:
- Organ meat and fish
- Eggs
- Soy products such as tofu
- Broccoli
- Green leafy vegetables
- Dried fruits such as figs and dates
- Green beans
- Nuts and seeds
2. Eat more vitamin C-rich foods
Adding vitamin C-rich foods to your diet also helps increase your intake of vitamin C. Vitamin C reduces ferrous salt and effectively enhances iron absorption.
Additionally, vitamin A and beta-carotene also help absorb iron better. Excessive vitamin A consumption may cause hypervitaminosis A. Common symptoms include bone and joint pain, headaches, and pressure in your brain.
Do you know?
Adults between 19 to 64 years old need 40 mg of vitamin C.
Some excellent sources of vitamin A, beta-carotene, and C include:
Vitamin A-rich foods |
Vitamin B-rich foods |
Vitamin C-rich foods |
|
|
|
3. Increase folate and vitamin B12 consumption.
Other vitamins that play a crucial role in the production of red blood cells are folate (vitamin B9) and . vitamin B12.
- Folate: One of the primary uses of folate is to produce heme. It helps carry oxygen. Not having enough folate in the body will hinder red blood cell production, resulting in folate-deficiency anemia and low hemoglobin levels.
- Vitamin B12 also helps maintain healthy hemoglobin levels. Your body needs vitamin B12 to produce healthy red blood cells, white blood cells, and platelets.
Also read:
https://redcliffelabs.com/myhealth/health/how-much-hemoglobin-should-be-present-in-the-human-body/
Some excellent sources of folate and vitamin B12 are:
Folate-rich foods |
Vitamin B12-rich foods |
Spinach |
Fish |
Fruits |
Meat |
Whole grains |
Poultry |
Sunflower seeds |
Eggs |
Eggs |
Dairy products |
Kidney beans |
Some breakfast-fortified cereals |
Additionally, if you are a vegan or follow a vegetarian diet, fortified breakfast cereals, plant-based milk alternatives, and nutritional yeast can be beneficial. Besides, consult your doctor for the best advice regarding your diet plan, which can enhance your hemoglobin levels.
4. Take iron supplements.
In case of low hemoglobin levels, when dietary changes won’t only help, and your body needs something extra to increase the production of hemoglobin, your doctor is likely to suggest iron supplements. A combination of both can help improve the body’s iron stores.
Remember, too much iron dosage can cause side effects such as:
- Constipation
- Nausea
- Vomiting
5. Avoid iron blockers
Avoid iron blockers such as tea and coffee, especially when you suffer from iron deficiency anemia. Tea and coffee contain polyphenols, and their consumption can inhibit iron absorption.
Choose healthy alternatives, such as drinks and smoothies containing iron-rich foods like spinach, kale, prunes, and beetroot.
6. Avoid gluten-containing foods
Avoiding gluten-containing foods such as pasta, baked bread, cereals, soups, and sauces can improve iron deficiency and nutrient absorption.
Additionally, consuming gluten with celiac disease (an autoimmune disease caused by an immune reaction to eating gluten) can be dangerous. It can damage your small intestine.
7. Stay active and hydrated.
Eating a nutrient-rich diet and taking supplements as your healthcare provider prescribes can help improve your low iron levels. Additionally, you should stay active by engaging in regular exercise and physical activities such as walking, running, swimming, or jogging. This can help stimulate the production of red blood cells (RBCs), thereby increasing hemoglobin levels.
Nevertheless, drink plenty of water, which is an effective way to increase your hemoglobin levels.
8. Quality sleep is important.
Quality sleep is important for supporting several bodily functions involved in hemoglobin production. Experts say that longer sleep increases the blood's volume of red blood cells and hemoglobin levels.
Conclusion
We are sure that these powerhouse tips will help you take one step closer to boosting your low hemoglobin levels and improving your health. Professional medical advice is essential to address underlying issues and effectively offer a personalized treatment plan.
Please feel free to contact specialists at Redcliffe Labs, paving the way to your journey to better health and well-being.
Hemoglobin Levels and Redcliffe Labs!
Dietary changes and supplements can help increase your hemoglobin levels. Consult with a specialist to determine the correct dosage.
Here at Redcliffe Labs, you are served with routine tests, health checkups, and specialized tests, covering 3600+ tests catering to different age groups available at competitive pricing.
A hemoglobin test includes a simple blood draw to help you and your healthcare provider learn about hemoglobin levels. If suggested, call directly or download the Redcliffe mobile app to book a blood test online with a home sample collection convenience.
As a part of the process, a certified sample collection will come to your place with blood-collecting tools at a given time, ensuring you submit the sample in the shortest possible time. Get the most accurate hemoglobin test report within 10 hours, passed through multiple quality checks across all touchpoints.
Nonetheless, to maximize consumer benefits, Redcliffe Labs facilitates you with personalized diet plans offered by experts to support recovery.
So, why wait? Get tested now! Early detection and timely intervention can prevent symptoms from worsening.
Step-by-step information on booking a test online from Redcliffe Labs.
- Visit the official Redcliffe Labs website: https://redcliffelabs.com/.
- Browse or search for the specific test you need.
- Add the test to the cart.
- Complete the payment process online.
Note: You will receive confirmation through SMS and WhatsApp.
FAQs
How can I increase my hemoglobin naturally?
You can increase your hemoglobin levels naturally by consuming iron-rich foods, including vitamin B12 foods and folate-rich sources in your diet, engaging in physical activity, and staying hydrated.
What foods can help vegetarians boost their hemoglobin levels?
Vitamin C-rich foods, such as oranges, kiwis, and berries, can help vegetarians boost their hemoglobin levels. Vegetarians should also eat more green leafy vegetables, such as spinach, broccoli, peas, and green beans.
What can happen if your hemoglobin levels are too low?
If your hemoglobin levels are too low, it can cause heart problems, including heart failure. Besides, low levels of hemoglobin can cause chronic kidney diseases and cancer.