Explanation
The MCV-to-RBC ratio is a measure of iron status. (source)
Low
A low MCV/RBC ratio can be influenced by physiological factors affecting red blood cell size and production, often related to bone marrow function. Nutritionally, suboptimal intake of key nutrients like iron, vitamin B12, and folate can impact RBC production and size. (source, source, source, source)
Optimization
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.
High
A high mean corpuscular volume to red blood cell (MCV/RBC) ratio can often stem from physiological factors affecting the bone marrow. Nutritionally, suboptimal absorption and utilization of nutrients like vitamin B12 and folate can affect red blood cell production and size, leading to an elevated MCV/RBC ratio. (source, source, source)
Optimization
Prioritize foods high in B vitamins: High MCV is associated with a deficiency of B vitamins. (source) B complexes encourage cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCV levels. (source, source) Recommendation: Consume at least two servings of foods high in B vitamins daily.
One serving examples: Mackerel (3 oz), Beef (3 oz), Pork (3 oz), Chicken (3 oz), Beef Heart (3 oz)
Perform breathwork and/or meditation: Breathwork has been shown to lower markers of stress. (source) Stress has been shown to increase MCV through a cascade of events that increases red blood cell production. (source) Meditation and breathwork have been shown to negate the stress response in the body and blunt these reactions. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Avoid alcohol: Alcohol intake is associated with increased MCV. (source) Alcohol can 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 and MCV maintenance. (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 a vitamin B complex: High MCV is associated with a deficiency of B vitamins. (source) B complexes encourage cell division and maturation in the bone marrow, which helps maintain regular hemoglobin concentrations in red blood cells, as well as MCV levels. (source, source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
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.
