How to Raise Your Hemoglobin Count

Health Line

16-07-2025

Key takeaways
Increasing your intake of iron-rich foods like liver, shellfish, spinach, and beans can help boost hemoglobin production.
Taking iron supplements may be necessary to significantly raise hemoglobin levels, but it's important to work with your doctor to determine a safe dosage to avoid potential side effects.
To maximize iron absorption, consume vitamin C-rich foods along with iron sources and avoid calcium-rich foods or supplements close to iron intake.
Read on to learn about how to raise your hemoglobin and what things to consider.
What's a low hemoglobin count?
Hemoglobin is a protein in your red blood cells that carries oxygen to the rest of your body. It also transports carbon dioxide out of your cells and back to your lungs to be exhaled.
The Mayo Clinic defines low hemoglobin counts as anything below 13.5 grams per deciliter in men or 12 grams per deciliter in women.
Many things can cause low hemoglobin levels, such as:
iron deficiency anemia
pregnancy
liver problems
urinary tract infections
In addition, some people have naturally low hemoglobin counts without any underlying cause. Others have low hemoglobin, but never have any symptoms.
Eat foods high in iron and folate
Iron plays an important role in hemoglobin production. A protein called transferrin binds to iron and transports it throughout the body. This helps your body make red blood cells, which contain hemoglobin.
The first step toward raising your hemoglobin level on your own is to start eating more iron. Foods that are high in iron include:
liver and organ meats
shellfish
beef
broccoli
kale
spinach
green beans
cabbage
beans and lentils
tofu
baked potatoes
fortified cereals and enriched bread
Folate is a B vitamin that your body uses to produce heme, the part of your red blood cells that contains hemoglobin. Without enough folate, your red blood cells can't mature. This can lead to folate deficiency anemia and low hemoglobin levels.
You can add folate to your diet by eating more:
beef
spinach
black-eyed peas
avocado
lettuce
rice
kidney beans
peanuts
Take iron supplements
If you need to raise your hemoglobin level by a lot, you may need to take oral iron supplements. However, too much iron can cause a condition called hemochromatosis. This can lead to liver diseases such as cirrhosis, and other side effects, such as constipation, nausea, and vomiting.
Work with your doctor to figure out a safe dose, and avoid taking more than 25 milligrams (mg) at one time. The National Institutes of Health's Office of Dietary Supplements recommends that men get up to 8 mg of iron per day, while women should get up to 18 mg per day. If you're pregnant, you should aim for up to 27 mg a day.
You should start noticing a difference in your iron level after about a week to a month, depending on your underlying condition that's causing low hemoglobin.
Iron supplements should always be kept carefully out of reach of children. If your child needs an iron supplement, make sure you choose one that's safe for children.
Children have a lower blood volume, which makes them much more vulnerable to iron poisoning. If your child accidentally takes an iron supplement, call your doctor immediately.
Maximize iron absorption
Whether you increase your iron intake through food or supplements, it's also important to make sure your body can easily process the extra iron you put into it. Certain things can either increase or decrease the amount of iron your body absorbs.
Things that increase iron absorption
When you eat something high in iron or take an iron supplement, try eating foods rich in vitamin C or take a supplement at the same time. Vitamin C may help to increase the amount of iron your body absorbs. Try squeezing some fresh lemon over iron rich foods to increase absorption.
Foods high in vitamin C include:
citrus
strawberries
dark, leafy greens
Vitamin A and beta-carotene, which helps your body produce vitamin A, can also help your body absorb more iron. You can find vitamin A in animal food sources, such as fish and liver. Beta-carotene is usually found in red, yellow, and orange fruits and vegetables, such as:
carrots
winter squash
sweet potatoes
mangos
You can also take vitamin A supplements, but make sure you work closely with your doctor to figure out a safe dose. Too much vitamin A can lead to a potentially serious condition called hypervitaminosis A.
Things that decrease iron absorption
Calcium from both supplements and food sources can make it harder for your body to absorb iron. However, it's important that you don't completely eliminate calcium because it's an essential nutrient. Just avoid calcium supplements and try not to eat calcium-rich foods right before or after taking an iron supplement.
Foods high in calcium include:
dairy
soybeans
seeds
figs
Phytic acid can also reduce your body's absorption of iron, especially if you don't eat meat. However, it only affects iron absorption during a single meal, not throughout the day. If you don't eat meat, try to avoid eating foods high in phytic acid with iron-rich foods.
Foods high in phytic acid include:
walnuts
Brazil nuts
sesame seeds
Keep in mind that, like calcium, phytic acid is an essential nutrient that shouldn't be completely removed from your diet.
When to see a doctor
Some cases of low hemoglobin can't be fixed through diet and supplements alone. Contact your doctor if you have any of the following symptoms while trying to raise your hemoglobin level:
pale skin and gums
fatigue and muscle weakness
a fast or irregular heartbeat
frequent headaches
frequent or unexplained bruising
The bottom line
Depending on the underlying cause and the changes you make, it can take anywhere from a few weeks to almost a year to raise your hemoglobin count.