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RBC, or red blood cell count, measures the number of red blood cells in the blood. Red blood cells carry oxygen from the lungs and deliver it to working cells throughout the body. (source)
Low serum red blood cells can stem from physiological factors involving bone marrow, where these cells are produced, and the kidneys, which regulate erythropoiesis. Nutritionally, deficiencies in key nutrients like iron, vitamin B12, and folate can impair red blood cell production. (source, source, source, source, source)
Prioritize iron-rich foods: Inadequate iron intake hinders the production of red blood cells, resulting in decreased RBC. (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. (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: Physical activity has been shown to help maintain optimal RBC. (source) Exercise stimulates red blood cell production in the bone marrow, thus increasing RBC. (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: Inadequate iron intake hinders the production of red blood cells, resulting in decreased RBC. (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. (source)Recommendation: Supplement with at least 9 mg of elemental iron daily.
High serum red blood cell levels can be influenced by physiological factors involving the bone marrow, where these cells are produced, and the kidneys, which regulate red blood cell production. From a nutritional perspective, increased intake of iron-rich foods and nutrients that are essential for red blood cell formation, such as vitamin B12, can contribute to higher red blood cell levels. (source, source, source, source)
Limit iron-rich foods: Iron consumption has been shown to increase RBC. (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. (source) Limiting the intake of iron reduces RBC. 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 RBC counts than non-smokers. Carbon dioxide found in cigarettes has significantly more binding power to hemoglobin than oxygen. This displaces the oxygen from the red blood cells and hinders delivery to working cells. In response, the body generates more red blood cells to compensate. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.
Avoid iron: Iron consumption has been shown to increase RBC. (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. (source) Limiting the intake of iron reduces RBC. Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.
Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. Quercetin binds iron within the intestines, preventing uptake into the blood. It also downregulates the protein ferroportin, which plays a key role in iron export into the blood. (source) Given that iron intake has been shown to support RBC concentrations, quercetin helps mediate RBC levels through its inhibition of iron. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.
