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Hematocrit is the portion of red blood cells within the total blood volume, which includes red blood cells and plasma. Testing indicates the red blood cell content of blood. (source, source)
Low hematocrit levels can be influenced by physiological factors related to blood production and regulation, including decreased production of red blood cells in the bone marrow and increased breakdown of red blood cells. From a nutritional perspective, deficiencies in essential nutrients like iron, vitamin B12, and folate can impair red blood cell production and lead to lower hematocrit levels. (source, source)
Prioritize iron-rich foods: Consumption of iron has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Consume at least two servings of iron-rich foods weekly.
One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)
Avoid alcohol: Alcohol consumption is associated with decreased hematocrit. (source). Alcohol impairs the production of red blood cells by negatively affecting how bone marrow responds to erythropoietin, the hormone responsible for stimulating red blood cell production. (source) Alcohol can also directly damage the cell membrane of red blood cells and inhibit the absorption of folate and B vitamins, both of which are directly involved in healthy red blood cell formation. (source, source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.
High hematocrit levels can often be attributed to physiological factors related to dehydration and erythropoiesis, the process of red blood cell production that occurs primarily in the bone marrow. From a nutritional standpoint, inadequate fluid intake and certain dietary practices can lead to dehydration, while nutrient deficiencies such as iron, vitamin B12, and folate may influence erythropoiesis. (source, source)
Limit iron-rich foods: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting consumption of iron will decrease hematocrit. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.
Train regularly: Athletes have been shown to have decreased hematocrit. (source) Exercise training increases blood volume over time, due to increased water intake and decreased urine output, resulting in decreased hematocrit levels. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Avoid iron: Iron supplementation has been shown to raise hematocrit levels. (source) Iron is a key component of hemoglobin, which carries oxygen within red blood cells. Increased iron intake increases the amount available to make new red blood cells in the bone marrow, which increases hematocrit. (source, source) Limiting the consumption of iron will decrease hematocrit. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.
Supplement with Quercetin: Quercetin has been shown to decrease hematocrit levels. Quercetin can inhibit iron absorption in the body, resulting in decreased red blood cell count and hematocrit. (source, source, source) Recommendation: Supplement with at least 200 mg of quercetin.
