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Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. It is essential for the oxygenation of body tissues. (source)
Low serum hemoglobin levels may be influenced by physiological factors related to bone marrow function, where red blood cells, including hemoglobin, are produced. Nutritionally, inadequate intake of iron, vitamin B12, and folate—essential nutrients for red blood cell production—can contribute to low hemoglobin levels. (source, source)
Prioritize iron-rich foods: Consumption of iron has been shown to raise hemoglobin. (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, increasing hemoglobin levels. (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)
Train regularly: Regular aerobic exercise is associated with increased hemoglobin. (source) Exercise stimulates red blood cell production in the bone marrow, leading to increased hemoglobin levels. (source, 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.
Supplement with iron: Iron supplementation has been shown to raise hemoglobin. (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, increasing hemoglobin levels. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.
Elevated serum hemoglobin levels can be influenced by physiological factors such as increased production in the bone marrow, which is primarily regulated by the kidneys to maintain oxygen transport. Nutritionally, factors like excessive iron intake or dehydration can contribute to higher hemoglobin levels. (source, source)
Limit iron-rich foods: Iron supplementation has been shown to raise hemoglobin. (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, increasing hemoglobin levels. (source, source) Limiting consumption of iron-rich foods will decrease hemoglobin levels. Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.
Avoid smoking: Smokers have been shown to have higher hemoglobin levels. (source) Smoking reduces the amount of oxygen available to body tissues, causing a cascade of events that accelerates red blood cell production and increases hemoglobin levels. (source) Avoiding smoking will decrease hemoglobin concentrations. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.
Avoid iron: Iron supplementation has been shown to raise hemoglobin. (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, increasing hemoglobin levels. (source, source) Limiting the intake of iron will decrease hemoglobin levels. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.
Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. (source, source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Consuming quercetin decreases hemoglobin by decreasing the amount of iron in the blood. Recommendation: Supplement with at least 200 mg of quercetin.
