Effective Home Remedies to Increase Hemoglobin and Fight Anemia
Learn proven anemia remedies and ways to increase hemoglobin naturally with food, habits, and safe tips. Understand when to see a doctor and what to avoid.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 13th Jan, 2026
Introduction
Feeling unusually tired, short of breath, dizzy, or looking paler than usual? Low hemoglobin could be the reason. Hemoglobin is the protein in red blood cells that carries oxygen to your body. When levels drop, you may develop anemia—one of the most common nutrition-related health issues worldwide. The good news: many simple, science-backed anemia remedies can help you increase hemoglobin naturally, especially when iron deficiency is the cause. This guide explains what works, what to avoid, and when to seek medical care.
Important note: Not all anemia is due to iron deficiency. Some types are caused by low vitamin B12 or folate, chronic disease, kidney problems, bleeding, or inherited conditions. Home strategies can support mild, diet-related anemia, but proper testing and medical guidance are key.
What Is Hemoglobin and How Does Anemia Happen?
Hemoglobin’s job: Carry oxygen from your lungs to the rest of your body.
Anemia: Happens when you don’t have enough healthy red blood cells or hemoglobin to meet your body’s needs.
Common causes:
- Iron deficiency (most common)
- Low vitamin B12 or folate
- Blood loss (heavy periods, digestive bleeding)
- Chronic diseases, kidney disease, infections, inflammation
- Inherited conditions (thalassemia, sickle cell disease)
- Typical symptoms: Fatigue, weakness, pale skin, shortness of breath, fast heartbeat, headaches, brittle nails, dizziness. Some people have no symptoms at first.
Before You Start: Get Checked If You Can
A simple blood test (complete blood count and iron studies) can confirm anemia and its cause. This helps you target the right fix. If testing isn’t immediately possible, nutrition-focused steps below are generally safe for most adults, but contact a clinician if symptoms are severe, persistent, or you’re pregnant, a child, older adult, or have other medical conditions.
Proven Anemia Remedies to Increase Hemoglobin Naturally at Home
1) Eat iron-rich foods most days
Your body uses iron to make hemoglobin. There are two kinds:
- Heme iron (absorbs more easily)
- Sources: Lean red meat, poultry (especially dark meat), fish and shellfish (e.g., sardines, tuna, clams, oysters)
- Non-heme iron (plant-based; absorbs less easily)
- Sources: Lentils, beans (black, kidney, pinto), chickpeas, tofu, edamame, nuts and seeds (pumpkin, sesame), quinoa, fortified cereals and oats, spinach and other leafy greens
Simple ways to add more iron:
- Chili with lean beef and kidney beans
- Tuna or sardine salad on whole-grain toast
- Lentil soup with spinach
- Tofu stir-fry with broccoli and peppers
- Fortified breakfast cereal with berries
2) Boost iron absorption with vitamin C
Vitamin C helps your gut absorb more non-heme iron.
Pairings that work:
- Beans + tomatoes or bell peppers
- Spinach salad + strawberries or oranges
- Oatmeal + kiwi or citrus
- Tofu + broccoli and lemon
- Snack ideas: Citrus fruits, berries, kiwi, mango, papaya
- Tip: Squeeze lemon on greens and legumes.
3) Avoid common “iron blockers” around iron-rich meals
Some foods and drinks reduce iron absorption when eaten at the same time:
- Tea and coffee (due to tannins)
- Calcium-rich foods and supplements (milk, cheese, yogurt, calcium tablets)
- Some antacids and acid-reducing medications can also interfere
What to do:
- Enjoy tea/coffee at least 1–2 hours before or after iron-rich meals.
- Take calcium and iron at different times of the day.
- If you use antacids or acid reducers regularly, ask your clinician how to time iron intake.
4) Try cooking in cast-iron cookware
Cooking acidic, moist foods (like tomato sauces or stews) in cast-iron pans can transfer a small amount of iron into food, which may help over time. It’s not a cure, but it’s a simple, low-cost helper.
5) Don’t forget folate (vitamin B9)
- Folate is essential for making healthy red blood cells. Low folate can cause anemia.
- Folate-rich foods: Dark leafy greens (spinach, kale), asparagus, Brussels sprouts, avocado, legumes (lentils, black-eyed peas), oranges, peanuts, fortified grains
- Tip: Lightly steam greens and veggies to preserve folate.
6) Ensure adequate vitamin B12
- B12 deficiency can cause anemia and nerve problems.
- B12 sources: Fish, poultry, eggs, dairy, fortified plant milks and cereals
- People at higher risk: Vegans, adults over 50, people with absorption issues (e.g., after certain stomach/intestinal surgeries), and some with autoimmune conditions
If you avoid animal products, include fortified foods regularly and discuss B12 supplements with a clinician.
7) Supportive nutrients: vitamin A and copper
- Vitamin A helps mobilize iron from stores: Sweet potatoes, carrots, winter squash, spinach, mango
- Copper helps your body use iron: Nuts (cashews), seeds, whole grains, beans, shellfish, organ meats
- Most people can meet these needs with a varied diet.
8) Build an “iron-smart” plate (one-day sample)
- Breakfast: Fortified oatmeal topped with strawberries and pumpkin seeds; a glass of fortified orange juice
- Lunch: Lentil and spinach soup with lemon; whole-grain pita; side of bell pepper slices
- Snack: Yogurt or fortified plant yogurt (take calcium-rich foods at a different time from iron-rich meals if you’re focusing on absorption)
- Dinner: Chicken thigh or tofu stir-fry with broccoli, snow peas, and cashews over quinoa; squeeze of lime
- Dessert: Orange or kiwi
9) Energy and exercise
Gentle activity can improve energy and circulation, but if you feel dizzy or short of breath, rest and seek guidance. Once hemoglobin improves, gradually return to your usual routine.
10) Hydration and sleep
Drink enough fluids and aim for consistent sleep. Your body makes red blood cells continuously—rest supports that process.
When Supplements Are Needed—Use Them Safely?
- Food-first strategies are essential, but many people with iron deficiency anemia need iron supplements to restore levels.
- Don’t self-dose high amounts. Too much iron can be harmful, especially for children.
- Common forms: Ferrous sulfate, ferrous gluconate, ferrous fumarate
Tips for better tolerance and absorption:
- Take as directed by your clinician.
- Vitamin C (e.g., a small glass of orange juice) can improve absorption.
- If a pill upsets your stomach, ask about a different form, lower dose, or timing.
- Keep iron out of children’s reach—iron overdose can be dangerous.
- If your anemia is due to B12 or folate deficiency, you’ll need the correct vitamin, not iron.
When to Seek Medical Care? (Don’t Wait on Home Care Alone If…)
- You have severe fatigue, chest pain, shortness of breath at rest, fainting, fast or irregular heartbeat
- You notice blood in stool, black/tarry stools, or heavy menstrual bleeding
- You have neurological symptoms (numbness, tingling, balance issues) that could suggest B12 deficiency
- You are pregnant, a child, older adult, or have chronic disease (kidney, heart, inflammatory conditions)
- Home steps don’t improve symptoms within a few weeks, or you’re unsure about the cause
Common Myths vs. Facts
- “Beetroot cures anemia.” Beetroot is nutritious but not high in iron. It does not cure anemia on its own.
- “Jaggery or molasses alone can fix iron deficiency.” They may contain some iron, but they are sugary and not a reliable or sufficient treatment.
- “Spinach is the best iron source.” Spinach has iron but also compounds that reduce absorption.
- Pair it with vitamin C for better results.
- “Tea with meals is fine if I eat iron-rich foods.” Tea and coffee can significantly reduce iron absorption. Time them away from meals.
Simple Shopping List for an Iron-Forward Kitchen
- Proteins: Lean beef, chicken thighs, canned tuna/sardines, tofu, edamame, lentils, black beans, chickpeas
- Grains: Iron-fortified cereals and oats, quinoa, whole-grain bread
- Produce: Spinach, kale, broccoli, bell peppers, tomatoes, citrus fruits, strawberries, kiwi
- Extras: Pumpkin and sesame seeds, cashews, lemon/lime, cast-iron skillet
Consult Top Specialists
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Darshana R
General Physician/ Internal Medicine Specialist
15 Years • MBBS, MD, DNB (Internal Medicine), Diploma in Allergy, Asthma and Immunology , Fellowship in Diabetes
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
(125+ Patients)
Ms Chetu Singhi
Dietician
20 Years • MSC Dietetics & Nutrition
Kolkata
RB Diagnostic - Dietician Diet2fit Chetu Singhi, Kolkata
Consult Top Specialists
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Ms. Neelanjana J
Dietician
5 Years • Bsc., Msc. Nutrition and Dietetics specialised general weight management, PCOS/PCOD weight loss and Diabetes management. A clinical dietitian with 4+ year experience specializing in evidence-based, result-oriented nutrition therapy. I have extensive experience in weight loss, thyroid management, PCOD/PCOS, weight gain, and diabetes & prediabetes care. My approach is personalized, practical, and sustainable—focusing on helping individuals achieve long-term lifestyle change rather than quick fixes. I work closely with clients to understand their medical history, lifestyle, and goals, and then design customized diet plans that support hormonal balance, metabolic health, and overall wellbeing. My goal is to make nutrition simple, realistic, and effective—so you see measurable results and feel your healthiest self.Auther in Health benefits of jackfruit (Artocarpus heterophyllus Lam.) seeds: A review (2023) The Pharma Innovation Journal Co- Auther in Malnutrition in Women: A review (2023) The Pharma Innovation Journal. Highfield Level 3 in HACCP. Highfield Level 4 International Award in Food Safety Managment
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Darshana R
General Physician/ Internal Medicine Specialist
15 Years • MBBS, MD, DNB (Internal Medicine), Diploma in Allergy, Asthma and Immunology , Fellowship in Diabetes
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
(125+ Patients)
Ms Chetu Singhi
Dietician
20 Years • MSC Dietetics & Nutrition
Kolkata
RB Diagnostic - Dietician Diet2fit Chetu Singhi, Kolkata
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Frequently Asked Questions
What are the most effective anemia remedies at home?
Focus on iron-rich foods (meat, fish, legumes, fortified grains), pair them with vitamin C, limit tea/coffee around meals, and include folate and B12. For many people, these steps help increase hemoglobin naturally. If anemia is confirmed, your clinician may also recommend iron supplements.
How long does it take to raise hemoglobin?
With the right diet and, if prescribed, iron supplements, many people start to feel better within a few weeks. Restoring iron stores fully can take several months. Keep going as advised by your clinician to prevent relapse.
Which foods increase hemoglobin naturally the fastest?
Heme-iron foods (lean red meat, poultry, fish, shellfish) are absorbed best. Plant options like lentils, beans, tofu, and fortified cereals also help—especially when paired with vitamin C foods like citrus, berries, and peppers.
Can I take iron tablets without a test?
It’s best to get tested first. Not all anemia is from iron deficiency, and too much iron can be harmful. A clinician can confirm the cause and recommend the right type and dose of supplement.
Do coffee and tea really lower iron absorption?
Yes. Tea and coffee contain compounds that block iron absorption, especially non-heme iron from plants. Try to drink them at least 1–2 hours before or after iron-rich meals.