Hemoglobin is a protein found in red blood cells that transports oxygen throughout the body. It also transfers carbon dioxide from your cells to your lungs for exhalation. Low hemoglobin levels may be caused by a variety of factors, including:
- Low iron levels
- Low folate or vitamin B12 levels
- Blood loss
- Chronic diseases, such as hypothyroidism, chronic kidney disease, and systemic lupus erythematosus
- Genetically-inherited disorders
- Chronic infections
- Malnutrition
Are you looking for ways to increase your hemoglobin levels naturally? Look no further! In this blog post, we'll be sharing tips for boosting your hemoglobin levels.
What causes low hemoglobin levels?
Low hemoglobin, also known as anemia, is a condition in which the body does not have enough healthy red blood cells to carry oxygen throughout the body. When blood hemoglobin levels drop, it may induce dizziness or fainting, muscle weakness, fatigue, pale skin, or headaches.
Symptoms of low hemoglobin
If you have low hemoglobin, you might experience the following:
- Fatigue and weakness: even if you get adequate rest, the lack of oxygen in the body associated with anemia may make you feel constantly tired and weak.
- Pale skin: the lack of oxygen-rich red blood cells can make the skin appear pale or yellowish.
- Dizziness or lightheadedness: a lack of oxygen going to the brain can cause dizziness and lightheadedness in individuals with anemia.
- Headaches: anemia can cause headaches due to reduced oxygen delivery to the brain.
It's important to note that not everyone with anemia will experience all of these symptoms and that others with anemia might experience other symptoms that we haven’t listed here. If you suspect that you have anemia, it's important to talk to your doctor, especially if you have persistent symptoms or have other risk factors for anemia.
Hemoglobin and Iron
Hemoglobin is a protein found in red blood cells that binds to oxygen, while iron is an essential mineral that plays a vital role in producing hemoglobin and transporting oxygen throughout the body.
The first and most simple step you can take to naturally increase your hemoglobin levels is to begin eating more iron and vitamin B12.
Folate is also beneficial for hemoglobin absorption. Folate is a B vitamin that your body utilizes to make heme, a component of red blood cells that includes hemoglobin. Your red blood cells can’t develop if you don’t have enough folate, which may in turn cause anemia and low levels of hemoglobin.
How to raise hemoglobin?
There are a few ways that you can raise your hemoglobin levels, including the following:
Increase iron intake
Iron is a critical component for producing hemoglobin found in red blood cells. The protein transferrin binds to iron and facilitates its transportation throughout the body, allowing for the formation of red blood cells.
Because of this, eating foods that are rich in iron is an excellent first step to raising your hemoglobin levels naturally. 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.
Increase folate intake
As already mentioned, folate is a type of B vitamin that is crucial for the production of heme, a component of red blood cells that contains hemoglobin. When you don’t get enough folate, your red blood cells cannot fully develop, which can result in folate deficiency anemia and low hemoglobin levels.
You can increase your consumption of foods rich in folate if you are trying to increase your folate intake. Foods like beef, spinach, black-eyed peas, avocado, lettuce, rice, kidney beans, and peanuts are all rich in folate, so you can eat these foods regularly to ensure that your body has enough folate to support the production of healthy red blood cells and maintain adequate hemoglobin levels.
Increase iron absorption
To increase your iron absorption, it is helpful to consume foods high in vitamin C or to take a vitamin C supplement at the same time that you have foods rich in iron or iron supplements. That’s because vitamin C can help increase the amount of iron that your body absorbs. One easy way to incorporate vitamin C into your diet is to squeeze fresh lemon juice over foods rich in iron like red meat.
Foods that are rich in vitamin C include citrus fruits, strawberries, and dark, leafy greens. Additionally, vitamin A and beta-carotene (which your body can convert into vitamin A) can also assist with iron absorption. Animal food sources such as fish and liver are good sources of vitamin A, while beta-carotene is found in red, yellow, and orange fruits and vegetables, such as carrots, winter squash, and sweet potatoes.
But because having too much vitamin A can result in a serious condition called hypervitaminosis,it’s important to consult your doctor to determine a safe and appropriate dose if you plan to take vitamin A supplements.
What are iron preventers?
Getting enough calcium is important for your bone health, but at the same time, it can interfere with iron absorption if you have it at the same time that you consume iron-rich foods or supplements. But because calcium is still an essential nutrient you need to have every day, it’s worth avoiding calcium supplements and trying to space out the times that you eat calcium-rich foods from foods containing iron. For example, you might want to try avoiding having yogurt that is rich in calcium together with meat dishes that are rich in iron.
Phytic acid is another factor that can inhibit iron absorption, especially if you are following a plant-based diet where you aren’t consuming any foods that contain heme iron. However, phytic acid only affects the absorption of iron when you have it at the same meal, not throughout the day. If you're a vegetarian or vegan, try to avoid consuming foods rich in phytic acids like whole grains, legumes, and nuts at the same time as certain plant-based foods rich in iron like beans, tofu, dried apricots, figs, and kale.
Remember that both calcium and phytic acid are essential nutrients, so it's important to find a balance in your diet and to not eliminate either of them from your diet.
When should you see a doctor?
Many individuals may increase their hemoglobin levels by making dietary adjustments and using supplements. Consult your doctor to establish the proper supplement dose if that is something that you are looking to pursue. Some forms of low hemoglobin cannot be corrected only through diet and supplementation, so if you have any severe symptoms of low hemoglobin, see your doctor.
If your hemoglobin levels continue to stay low, you may need further therapy, such as a blood transfusion.
