How To Increase Haemoglobin?
Discover natural and effective ways to increase haemoglobin levels through diet, hydration, supplements, and lifestyle changes. Learn when to seek medical advice and explore personalised care with Apollo 24|7.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. Siri Nallapu MBBS
Last updated on 13th Jan, 2026
Introduction
Haemoglobin is a protein in your red blood cells that carries oxygen from your lungs to the rest of your body. Low haemoglobin levels can lead to fatigue, weakness, and other health issues. If you’ve been feeling unusually tired or have been diagnosed with low haemoglobin, don’t worry. There are simple and natural ways to boost it.
Understanding Haemoglobin and Its Importance
Haemoglobin is crucial because it ensures that oxygen reaches all parts of your body. When levels drop, you may experience:
- Fatigue and weakness
- Shortness of breath
- Pale skin and nails
- Dizziness or headaches
- Cold hands and feet
Low haemoglobin is often caused by:
- Iron deficiency
- Vitamin B12 or folate deficiency
- Chronic diseases like kidney disease or infections
- Blood loss during heavy periods, ulcers, surgery, etc.
Consult Top Doctors for Personalised Treatment
How to Increase Haemoglobin Naturally
Here are some evidence-based and practical steps you can take to improve haemoglobin levels:
1. Eat Iron-Rich Foods
- Iron is essential for haemoglobin production. Include these in your diet:
- Animal sources (heme iron, easily absorbed):
- Red meat (beef, lamb)
- Chicken liver
- Fish (salmon, tuna)
- Eggs
- Plant sources (non-heme iron, pair with Vitamin C for better absorption):
- Spinach, kale, and other leafy greens
- Lentils, chickpeas, and beans
- Tofu and soy products
- Nuts and seeds (pumpkin seeds, almonds)
2. Boost Vitamin C Intake
Vitamin C helps your body absorb iron better. Try:
- Citrus fruits
- Bell peppers
- Strawberries
- Tomatoes
3. Increase Folate (Vitamin B9) and Vitamin B12
- These vitamins help in red blood cell production.
- Folate sources: Spinach, avocado, broccoli, lentils
- Vitamin B12 sources: Dairy, eggs, fish, fortified cereals (vegetarians may need supplements)
4. Avoid Iron Blockers
Some foods and drinks can interfere with iron absorption:
- Avoid drinking coffee and tea with meals
- Consume calcium-rich foods like milk and cheese separately from iron-rich meals
5. Stay Hydrated
Dehydration can make blood thicker, affecting haemoglobin levels. Drink enough water daily.
6. Exercise Regularly
Moderate exercise helps stimulate red blood cell production. Walking, yoga, or light cardio can help.
7. Consider Supplements (If Needed)
If diet alone isn’t enough, your doctor may recommend:
- Iron supplements (ferrous sulphate, ferrous gluconate)
- Vitamin B12 or folate supplements
- Always consult a doctor before starting supplements to avoid excess iron, which can be harmful.
When to See a Doctor
If you experience severe symptoms like:
- Extreme fatigue
- Rapid heartbeat
- Frequent infections
- Unusual bleeding
It’s best to get a blood test to check haemoglobin levels. Apollo 24|7 offers:
- Haemoglobin tests at home
- Online consultations with doctors
- Personalised diet and treatment plans
Final Thoughts
Low haemoglobin is common but manageable with the right diet and lifestyle changes. By eating iron-rich foods, staying hydrated, and getting proper vitamins, you can improve your energy levels and overall health.
If symptoms persist, don’t hesitate to seek medical help. Connect with a specialist through Apollo 24|7 today! Consult Top Haematologists
Consult Top Doctors for Personalised Treatment
Dr Pavan Kumar Boyella
Haemato Oncologist
14 Years • MBBS 2002 -2008: Kasturba Medical college, Mangalore, Karnataka, India Manipal University. MD (Internal Medicine) 2008-2011: J.J.M Medical college, Davengere, Karnataka, India, Rajiv Gandhi University of Health sciences. DM (Medical oncology) 2011- 2014 : Amrita Institute of Medical Sciences, Kochi, Kerala, India, Amrita Vishwa Vidyapetham.
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
Dr Vijaykumar Shirure
Haematologist
8 Years • MBBS, MD, DM (Clinical Hematology), Fellow (Hemato-oncology), Fellow (Bone Marrow Transplantation)
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
Dr Lakshmi Mythili Mulam
Haematologist
5 Years • MD, DNB
Chinagadila
Apollo Hospitals Health City Unit, Chinagadila
Dr. Velu Nair
Haematologist
36 Years • MBBS, MD (Med.), FRCP, FACP, FAMS, FICP, FIACM, FUICC, FISHTM
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
(25+ Patients)
Dr Abilash Jain
General Physician/ Internal Medicine Specialist
12 Years • MBBS,DNB(FM),MNAMS,FIAMS,CCGMG(GERIATRICS),DGM (GERIATRICS),PGCD(DIABETES,BOSTON UNIVERSITY),FID(DIABETICS UK)CCEPC(PALLIATIVE CARE),CCCC(CRITICAL CARE)
Visakhapatnam
Apollo Clinic Vizag, Visakhapatnam
