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Platelets are specialized blood cells that play key roles in stopping the flow of blood and clotting. Platelets are activated in response to tissue injury and they are critical factors in the processes of inflammation, tissue growth, and immune response. (source, source)
Low platelet levels can stem from physiological factors affecting bone marrow, where platelets are produced, and liver health, as the liver plays a role in platelet maintenance. From a nutritional perspective, deficiencies in vitamins like B12 and folate, as well as insufficient intake of iron-rich foods, can impact platelet production. (source, source, source, source)
Prioritize foods high in folate: Consumption of folic acid has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Consume at least two servings of foods high in folate daily.
One serving examples: Beef Liver (3 oz), Lentils (1 cup), Black-Eyed Peas(1 cup), Asparagus (cooked) (1 cup), Spinach (2 cups)
Train regularly: Moderate and vigorous exercise is associated with increased platelet count. (source) Exercise causes a release of platelets from the liver, lungs, and spleen, due to increases in epinephrine, thus increasing platelet concentrations in the blood. (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 a vitamin B complex: Folic acid supplementation has been shown to increase platelet count. (source) Folate aids in cell division in the bone marrow, the site of platelet production, which allows for increased platelet production. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
High platelet levels can be influenced by physiological factors related to bone marrow, where platelets are produced, and the spleen, which helps regulate platelet levels in the bloodstream. From a nutritional perspective, deficiencies in certain vitamins and minerals, such as folic acid or iron, can affect platelet production and function. (source, source, source, source)
Incorporate cocoa: Cocoa consumption has been shown to inhibit platelet activity pathways. (source) Cocoa acts as an anticoagulant, as it contains flavonoids that inhibit platelet aggregation and thus decrease platelet concentrations in the blood. (source) Recommendation: Consume at least 2.5 g of polyphenol-rich cocoa once daily.
Perform breathwork and/or meditation: Breathwork has been shown to lower markers of stress. (source) Mental stress has been shown to increase platelet count. (source) Meditation and breathwork have been shown to decrease cortisol levels, which are elevated during stress, and thus decrease platelet concentrations. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with fish oil: Omega-3 fatty acid supplementation has been shown to affect platelet activity. (source) Omega-3 fatty acids, particularly EPA and DHA, get incorporated into platelet phospholipids, which helps reduce platelet aggregation and decreases platelet concentrations. (source, source) Recommendation:Supplement with at least 3 grams of fish oil daily.
