How to Boost Haemoglobin in Women: Foods, Causes, and Natural Remedies
Feeling tired all the time? Struggling with breathlessness, paleness, or dizziness? Low haemoglobin levels might be to blame. Haemoglobin is a vital protein in red blood cells responsible for carrying oxygen throughout the body. When levels drop, your organs don't get the oxygen they need—leading to fatigue, weakness, and even serious health risks.
Women, especially during menstruation, pregnancy, and postpartum, are more prone to iron deficiency and low haemoglobin. In this article, we’ll explore how to boost haemoglobin levels naturally, what causes low haemoglobin in women, and practical steps to restore your energy and wellbeing.
Why Haemoglobin Is So Important
Haemoglobin binds with oxygen in your lungs and transports it to every cell in your body. It also helps carry carbon dioxide back to your lungs for exhalation. When haemoglobin is low, your cells are starved of oxygen, resulting in physical and mental fatigue.
Normal Haemoglobin Levels for Women:
- Adult women: 12.1 to 15.1 g/dL
- Pregnant women: Should not drop below 11 g/dL
Anything below these levels is considered low and may indicate anaemia or other underlying issues.
Common Causes of Low Haemoglobin in Women
- Menstrual blood loss: Heavy periods (menorrhagia) can cause chronic iron loss.
- Pregnancy: Increased blood volume and foetal needs raise iron demands.
- Poor diet: Insufficient iron, folate, or vitamin B12 intake can impact red blood cell production.
- Digestive issues: Conditions like celiac disease or IBS reduce nutrient absorption.
- Chronic illnesses: Kidney disease, cancer, or infections can lower haemoglobin levels.
Symptoms of Low Haemoglobin
Some symptoms may be subtle, but persistent low haemoglobin can lead to complications if left untreated.
- Fatigue and weakness
- Pale skin or gums
- Shortness of breath
- Headaches or dizziness
- Rapid heartbeat
- Cold hands and feet
- Craving ice or non-food items (pica)
Foods That Help Boost Haemoglobin Naturally
The best way to increase haemoglobin is through diet. Here are the top nutrient-rich foods to focus on:
1. Iron-Rich Foods
- Animal sources: Red meat, chicken, turkey, liver, and eggs (contain heme iron, easily absorbed)
- Plant sources: Spinach, lentils, kidney beans, chickpeas, tofu, quinoa, and pumpkin seeds (non-heme iron)
2. Vitamin C-Rich Foods
Vitamin C enhances iron absorption, especially from plant sources.
- Oranges
- Guavas
- Strawberries
- Capsicum (bell peppers)
- Lemons
3. Folate-Rich Foods
Folate (vitamin B9) is essential for red blood cell production.
- Beetroot
- Avocados
- Leafy greens
- Peas and beans
4. Vitamin B12 Sources
Vitamin B12 deficiency can also cause anaemia. Include:
- Dairy products
- Meat
- Fish (salmon, tuna)
- Fortified cereals
5. Iron-Boosting Juices
Daily intake of juices like beetroot + carrot, pomegranate, or spinach + orange juice can support haemoglobin production.
Lifestyle Tips to Improve Haemoglobin
1. Avoid Drinking Tea or Coffee with Meals
Tannins in tea and polyphenols in coffee inhibit iron absorption. Try to drink them at least 1–2 hours after eating.
2. Pair Iron with Vitamin C
Eat citrus fruits with your meals or squeeze lemon over iron-rich dishes to enhance absorption.
3. Stay Physically Active
Regular exercise boosts blood circulation and promotes healthy red blood cell production.
4. Manage Menstrual Health
If you suffer from heavy periods, consult a gynaecologist. Treatments like iron supplementation or hormonal therapy may help.
Should You Take Iron Supplements?
Iron supplements are often prescribed for moderate to severe anaemia. Common forms include ferrous sulphate, ferrous gluconate, or iron with folic acid.
Important Tips:
- Take supplements as advised by your doctor—overdosing can be harmful
- Take on an empty stomach for better absorption (unless you experience discomfort)
- Side effects may include constipation, dark stools, or nausea
Haemoglobin in Pregnant Women
Pregnant women require 27 mg of iron per day—almost double the regular amount. Prenatal vitamins with iron, folic acid, and B12 are often prescribed to support foetal growth and prevent maternal anaemia.
When to Seek Medical Help
See your healthcare provider if you notice:
- Consistently low haemoglobin levels
- Irregular periods or unusually heavy flow
- Fatigue that interferes with daily life
- Shortness of breath or heart palpitations
Low haemoglobin can signal deeper health issues like chronic bleeding, ulcers, or nutritional deficiencies. Timely intervention is key.
Internal Links to Explore
- Thyroid Symptoms in Females
- Avoiding Teenage Pregnancy: Nutrition & Health Tips
- Best Health Drinks for Women in India
- Postpartum Anaemia and Recovery
Frequently Asked Questions (FAQs)
How long does it take to increase haemoglobin?
With a proper iron-rich diet and/or supplements, haemoglobin levels can start improving within 2–4 weeks. Full recovery may take 2–3 months depending on severity.
Can low haemoglobin cause weight gain?
Not directly. But fatigue may reduce physical activity and affect metabolism, potentially contributing to weight changes.
Are iron injections better than tablets?
Injections are used when oral iron isn’t tolerated or in severe anaemia. Tablets are generally preferred for moderate deficiency.
What fruit increases haemoglobin quickly?
Pomegranate, beetroot, and raisins are excellent. Combine with vitamin C fruits like oranges or guava for better results.
Is it safe to take iron every day?
Only take iron daily if prescribed. Over-supplementation can lead to toxicity and digestive issues.
Final Thoughts
Low haemoglobin in women is common—but not irreversible. With awareness, the right nutrition, and timely action, you can rebuild your strength, stamina, and confidence. Focus on a balanced diet, listen to your body, and seek support when needed.
Your energy is your power—fuel it with the care you deserve.