How to Naturally Increase Hemoglobin Levels in the Body Without Medicines

Red blood cells contain a protein called hemoglobin. These cells are in charge of distributing oxygen throughout the body. Hemoglobin levels in the house may be increased by supplements and dietary modifications.

Hemoglobin not only transports oxygen but also carbon dioxide from the cells and into the lungs. The person then exhales, releasing carbon dioxide. It may be more challenging for the body to carry out these processes when hemoglobin levels are low.

Learn how to naturally increase hemoglobin levels in this post. We also examine the testing procedures and the findings.

How to increase hemoglobin naturally?

You put yourself at risk for anemia, kidney, liver, and thyroid conditions, as well as diseases that involve the bone marrow, if your hemoglobin count is too low.

Even though certain cases of anemia are inherited, most iron-deficient people can raise their hemoglobin levels by adopting a few straightforward lifestyle adjustments. Here are a few things you can do to increase your hemoglobin count naturally.

  1. Eat more Iron rich food

One of the best and simplest things you can do to avoid anemia and raise your hemoglobin levels is this. Your body can’t produce more red blood cells if you don’t have enough iron in your system, which results in less hemoglobin. The body receives less oxygen when hemoglobin levels are lower, which can lead to weariness, erratic heartbeats, and pale complexion.

Here are some of our preferred foods high in iron:

  • Meats, seafood
  • Beans Mussels Oysters Organ flesh
  • Tofu Cereals enriched with iron
  1. Go out in Sun

This is probably the simplest way to make sure you have enough hemoglobin in your body. Just getting your daily dose of sunlight can help you maintain your hemoglobin levels. The sunlight is important because it allows our body to absorb iron efficiently. Thus, you can eat as much iron rich food you like, but if you are not getting enough of Vitamin D then it’s of no use. Therefore, just by spending 10 minutes in the sun you can fulfill your daily Vitamin D requirement. 

  1. Eat more Vitamin C rich food

Heme, which is derived from animal items like meat and eggs, and non-heme, which is present in vegetables, are the two forms of iron. Non-heme is often less bioavailable than heme, which means that unless we take it with some Vitamin C, our body can’t use it as well.

In essence, vitamin C changes non-heme iron in a way that makes it simple for the body to use the mineral to make more healthy red blood cells. So load up on your favorite fruits, dark leafy greens, and citrus.

  1. Increase Folic Acid Intake

One particular B vitamin, folic acid, is also in charge of maintaining your cell count. Although the majority of Americans consume enough of this vitamin, if you find that your anemia symptoms persist despite increasing your iron consumption, you may be deficient.

Beans, peanuts, sunflower seeds, fresh fruits, juices, whole grains, and, if you’re bold enough, liver, are foods high in folic acid.

  1. Nettle Tea

Nettle tea contains iron and vitamin C, unlike black and green tea, which can actually lower your iron levels. The nettle plant’s leaves are used to make nettle tea.

The plant nettle is a fantastic source of iron, vitamins B and C, and other nutrients that are essential for increasing hemoglobin levels. One cup of boiling water should be added to around two tablespoons of dried nettle leaves, and the mixture should soak for 10 minutes. With a touch of honey, strain. Take this twice each day.

  1. Exercise

Exercise increases cardiac output by shifting iron reserves to the production of hemoglobin, boosting sustained capacity to provide oxygen to the tissues at a higher level on demand. 

Lower hemoglobin levels can benefit from strength training because it can enhance muscle mass and red blood cell synthesis, which will raise hemoglobin levels and oxygen delivery to tissues. To enhance resistance, use dumbbells, kettlebells, and resistance bands. 

  1. Stop Smoking and other intoxicants

Anemia is one of the health concerns associated with smoking. Smoking impairs your immune system, reduces the effectiveness of vitamins and minerals required for hemoglobin formation, and may make it more difficult for hemoglobin to carry oxygen throughout your body.

  1.  Stress Management

Hormonal abnormalities brought on by persistent stress may have an impact on hemoglobin synthesis. Include stress-reduction methods into your daily routine, such as yoga, deep breathing exercises, meditation, or mindfulness activities. The body’s repair and maintenance activities, including the generation of red blood cells, depend on getting enough and deep sleep. Aim for 7-9 hours of good sleep each night to boost the formation of hemoglobin and general wellbeing.

Video Credit: The Yoga Institute

Symptoms and Causes of Low Hemoglobin

For the body to produce enough red blood cells, specific vitamins, minerals, and nutrients are required. Among the most crucial are folic acid, iron, and vitamin B12. The reasons the body might not have enough of these nutrients can be one of these. The ability to absorb nutrients is affected by changes to the stomach or gut lining (for instance, celiac disease), bad diet and had a surgery to remove a portion of the intestines or stomach

Low Hemoglobin level may have various root causes, such as:

  • An inadequate intake of iron
  • B12 vitamin insufficiency
  • Folate shortage
  • Long-term illnesses 
  • Some inherited forms of anemia, such as thalassemia and sickle cell anemia
  • Pregnancy
  • Bone marrow issues 
  • Slow blood loss (from heavy menstrual cycles or gastrointestinal ulcers, for instance)
  • Sudden and significant bleeding


Some of the most common signs of having low hemoglobin than required by the body are as follows:

  • Feeling weak or less energetic than normal, especially after exercising
  • Headaches
  • Difficulty focusing or thinking
  • Irritability
  • Reduced appetite
  • Tingling and numbness in the hands and feet
  • Broken nails
  • Ice or other non-food object cravings 
  • Feeling dizzy when you stand up
  • Pale skin
  • Breathlessness even during light activity or while at rest
  • Inflamed or sore tongue
  • Oral sores
  • Abnormal or excessive bleeding during a menstruation

By making dietary modifications and using supplements, many people can increase their hemoglobin levels. To establish the proper supplement dosage, consult a physician. A person might require additional therapy, such as a blood transfusion, if their hemoglobin levels are still low.