How to Increase Hemoglobin Level at Home?

Feeling unusually tired lately? Noticing a bit of breathlessness during routine activities, or that your skin looks a little paler than usual? These subtle signs could point to something as fundamental as your hemoglobin levels.

Overview of Hemoglobin

Hemoglobin is a protein found in red blood cells that is essential for transporting oxygen from the lungs to the rest of the body and carrying carbon dioxide back to the lungs for exhalation. Each hemoglobin molecule contains four subunits with iron atoms that bind oxygen. Optimal hemoglobin levels are crucial for maintaining adequate oxygen supply and overall health. Regular monitoring of hemoglobin levels can help identify underlying health issues and guide treatment.

Low hemoglobin levels can lead to anemia and impair oxygen delivery, leading to fatigue and weakness. According to WHO, anemia affects an estimated 40% of children (6-59 months), 37% of pregnant women, and 30% of women between 15 and 49 years of age.

If your hemoglobin is consistently low, it’s important to seek medical advice for diagnosis and treatment. Dietary changes and supplements may be helpful, but medical guidance is necessary.

Let’s understand more about hemoglobin; its normal range; and symptoms, causes, and complications of anemia.

Risk Factors for Low Hemoglobin Levels 

Several factors can increase the risk of developing low hemoglobin or anemia:

• Age: Older adults are at higher risk due to nutritional deficiencies or chronic disease.
• Blood loss: Any health condition that leads to loss of blood can cause anemia. Menstruation, gastrointestinal bleeding, surgery, trauma, or frequent blood donation can lead to low hemoglobin.
• Family history: Inherited conditions like thalassemia or sickle cell anemia can also cause anemia.
• Nutritional deficiencies: Lack of iron, vitamin B12, or folate impairs red blood cell production, causing anemia.
• Chronic illnesses: Kidney disease, infections, cancer, autoimmune diseases, and treatments like chemotherapy can affect hemoglobin levels.
• Lifestyle habits: Poor diet or excessive alcohol intake can contribute to deficiency-related anemia.

A study shows that the most common causes of anemia include dietary iron deficiency, inherited conditions like thalassaemia and sickle cell trait, and infections such as malaria.

What is the Normal Range of Hemoglobin?

Hemoglobin is measured in g/dL. Normal ranges of hemoglobin in adults are :

• 14-18 g/dL in men
• 12.4-14.9 g/dL in older men
• 12-16 g/dL in adult women
• 11.7-13.8 g/dL in older women
• 11-13 g/dL in young children
• 11-15 g/dL in infants 1 month of age
• 15-20 g/dL in infants 1 week of age
• 17-22 g/dL in babies

What is Low Hemoglobin Count?

Low hemoglobin (anemia) means the body has fewer red blood cells or reduced oxygen-carrying capacity. The cutoffs are generally:

• Men: <13.5 g/dL
• Women: <12 g/dL
• Children: <11 g/dL

Mild anemia may be asymptomatic, but moderate-to-severe anemia can cause significant fatigue and impaired function.

Home remedies, such as eating iron-rich foods (spinach, fenugreek, lentils, millets, nuts, dates, dried figs, pumpkin seeds, and red meat) and consuming vitamin C-rich foods to enhance iron absorption, can be used to increase hemoglobin levels.

Common Symptoms of Low Hemoglobin

Common signs and symptoms include:

• Fast or irregular heartbeat
• Pale skin and gums
• Fatigue and generalized weakness
• Muscle weakness
• Recurring headaches
• Dizziness or lightheadedness
• Cold hands and feet

Also Read: Iron Deficiency Anaemia

How to Increase Hemoglobin Level at Home?

1) Increase hemoglobin by eating iron rich food

Eating iron-rich food is beneficial for people with low hemoglobin levels. Iron-rich foods accelerate the production of hemoglobin, which in turn increases red blood cell production.

Some iron rich foods readily available at home are:

• Leafy greens (spinach, kale)
• Lentils, beans
• Pumpkin seeds, nuts
• Red meat, liver
• Dates, figs

Also, consume vitamin C-rich food along with iron-rich food. Iron absorption is improved by vitamin C. Squeezing some fresh lemon over your iron-rich foods can help increase iron absorption in the body.

Some natural sources of high vitamin C include:

• Citrus fruits like oranges, lime
• Strawberries
• Tomatoes

Vitamin A and beta-carotene can enhance iron absorption, particularly non-heme iron from plant sources. These nutrients may form soluble complexes with iron in the intestinal lumen, improving its bioavailability and helping counteract the inhibitory effects of compounds like phytates. Beta-carotene is abundant in red, orange, and yellow fruits and vegetables, such as carrots, sweet potatoes, winter squash, mangoes, beets, and pumpkins. Grapes and raisins are rich in antioxidants but are not significant sources of beta-carotene.

2) Increasing folate intake

Folate is a vitamin B subtype that plays an essential role in hemoglobin production. It helps produce heme, the part of your red blood cells that contains hemoglobin. Folate deficiency hinders the maturation of your red blood cells causing low hemoglobin levels.

Good sources of folate include the following:

• Meat
• Spinach
• Rice
• Peanuts
• Black-eyed peas
• Kidney beans
• Avocadoes
• Lettuce

3) Maximizing iron absorption

Calcium is an essential nutrient required for healthy bones. However, calcium intake can make it difficult for your body to absorb iron. Therefore, it’s important to not take calcium supplements or eat calcium-rich foods just before or after taking an iron supplement.

Foods high in calcium include:

• Dairy products
• Soybeans
• Figs

Phytic acid is also an inhibitor of absorption of iron. However, it only alters iron absorption during a single meal and not throughout the day. Try to avoid combining phytic acid-rich foods with iron-rich foods to increase iron absorption.

4) Yoga Asanas

Yoga postures good for anemia include the Locust pose, Lotus pose, and inverted poses (Shoulder Stand, Plough pose, and Headstand). These postures facilitate blood supply to vital organs, such as the thyroid, thymus, and brain. Additionally, the Sun Salutation, Boat, Bow, and Bridge poses are effective.

Also Read: Yoga Postures for Mental Health

5) Breathing exercise

For anemia , Surya pranayama (Right Nostril breathing) is recommended.

Also Read: Breathing Exercises for Anxiety

6) Additional tips

• Copper-infused water increases iron absorption. Fill a copper glass or cup with water and keep it overnight; then, drink it in the morning.
• Taking iron supplements: A person with significantly low haemoglobin levels may be advised to take iron supplements by a physician. The dosage will vary based on an individual’s levels.

Conclusion

Raising hemoglobin levels requires identifying and treating the underlying cause. A balanced diet rich in iron, folate, and vitamin B12 is a foundational step. Consult your doctor if you are a strict vegetarian or vegan, about how to get all the nutrients you need in your diet.

In some cases, supplementation or medical treatment is necessary. You can get a free consultation from specialist doctors regarding diet or supplements to increase hemoglobin levels through online platforms like Truemeds.

Also, you can purchase supplements that have been recommended by Truemed’s expert doctors in this online pharmacy. You can upload your prescription to this online pharmacy.

Frequently Asked Questions (FAQs)

Reference

• https://www.who.int/news-room/fact-sheets/detail/anaemia
• https://www.healthdata.org/research-analysis/diseases-injuries-risks/factsheets/2021-anemia-level-1-impairment
• https://www.frontiersin.org/journals/global-womens-health/articles/10.3389/fgwh.2025.1502585/full
• https://www.sciencedirect.com/science/article/pii/S2213398424000411
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8886255/