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MCH, or mean corpuscular hemoglobin, is a red blood cell measurement that quantifies the amount of hemoglobin per red blood cell. This assessment may be used to classify anemias. (source)
Low mean corpuscular hemoglobin (MCH) levels can stem from physiological factors affecting red blood cell production and function, often linked to bone marrow health and iron metabolism. Nutritionally, insufficient intake of iron-rich foods can contribute to decreased MCH levels. (source, source)
Prioritize iron-rich foods: Low levels of iron are associated with low MCH. (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 and MCH. (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)
Prioritize proper hydration: Water intake has been shown to increase MCH. (source) Water directly aids in hemoglobin synthesis as water is needed for the regulation of oxygen-binding properties and directly increases MCH levels (source) Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.
Supplement with spirulina: Supplementation with spirulina has been shown to increase MCH. Spirulina contains a high amount of iron that, when absorbed, increases hemoglobin synthesis, thereby increasing MCH. (source, source, source) Recommendation: Supplement with at least 1 g of spirulina daily.
Elevated mean corpuscular hemoglobin (MCH) levels can stem from physiological factors involving red blood cell production and metabolism in the bone marrow and spleen. Nutritionally, deficiencies in key nutrients like vitamin B12 and folate can increase MCH levels, as these nutrients are essential for normal red blood cell development. (source, source)
Prioritize quercetin-rich foods: Consumption of quercetin has been shown to positively affect MCH. Quercetin can inhibit iron absorption in the body, resulting in decreased RBC count and MCH levels. (source, source) Recommendation: Eat at least one serving of quercetin-rich foods daily.
One serving examples: Kale (1 cup), Red Grapes (1 cup), Green Tea (4 fl oz), Apple (with skin) (1 medium apple), Tart Cherries (1 cup)
Resistance training: Resistance training has been shown to decrease MCH. (source) Resistance training accelerates red blood cell turnover and lowers MCH. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with quercetin: Quercetin supplementation has been shown to positively affect MCH. Quercetin can inhibit iron absorption in the body, resulting in decreased RBC count and MCH levels. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.
