Explanation
The platelets-to-MCH ratio is used to differentiate between iron deficiency and combined iron and vitamin B12 deficiency. (source)
Low
The platelets/MCH ratio can be influenced by physiological factors involving bone marrow, where platelets are produced, and red blood cell hemoglobin content. From a nutritional perspective, deficiencies in nutrients like iron, vitamin B12, and folate can affect red blood cell production and hemoglobin synthesis, which may impact blood parameters. (source, source)
Optimization
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.
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)
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.
High
A high platelets/MCH ratio may be influenced by physiological factors linked to bone marrow activity and red blood cell production. Nutritionally, intake of nutrients crucial for blood cell formation, such as iron or vitamin B12, can influence blood parameters. (source, source)
Optimization
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.
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.
