Red blood cells, also called erythrocytes, carry oxygen throughout the body. Their life span is only about 120 days, which means that the body has to continuously produce new red blood cells -- and getting the adequate amounts of certain vitamins aids in this production. Before taking any vitamin supplements, however, consult with your health care provider regarding dosage and safety.
Vitamin A
Vitamin A is actually a large group of related compounds, although retinol and retinal are often called preformed vitamin A and, along with other related compounds, are known as retinoids. Vitamin A plays a role in vision, gene expression and healthy functioning of the immune system, but it also helps promote red blood cell production. Red blood cells come from stem cells, and stem cells need retinoids to change into different kinds of blood cells including red blood cells. Vitamin A also helps move iron into red blood cells to create hemoglobin, a protein that carries oxygen for the blood cell. Dietary sources of vitamin A include cod liver oil, fortified cereals, eggs, sweet potatoes, carrots, spinach and broccoli.
B-Complex vitamins
The B vitamins, also known as B-complex vitamins, are important in the formation and health of red blood cells. According to the American Cancer Society, vitamins B6 and B9 help form and maintain health of the body's red blood cells. Dietary sources of these vitamins include fish, chicken, bananas, nuts and peas. Another one of the B vitamins, vitamin B-12, comes in several forms and can be called a cobalamin because it contains the mineral cobalt. This vitamin is necessary for proper red blood cell formation and also contributes to neurological functioning and DNA synthesis. Food sources of this vitamin include liver, clams, salmon, milk, cheese and eggs.
Iron
Iron helps regulate cell growth and deliver oxygen to cells, making it an important vitamin. The Office of Dietary Supplements states that approximately two-thirds of the iron in the human body is in hemoglobin. Without adequate amounts of iron, fatigue and lowered immunity can occur. Dietary sources of this vitamin are chicken liver, oysters, beef, clams, fortified cereal, oatmeal, lentils, soybeans and spinach.
Vitamin C
Vitamin C can help boost your immune system, but it is also necessary for the absorption of iron. Vitamin C also assists the body in producing healthy blood cells in general, and helps protect cells against damage done by free radicals. Dietary sources of this vitamin include orange juice, grapefruit, oranges, strawberries, potatoes and broccoli.
References
- Linus Pauling Institute at Oregon State University: Vitamin A
- National Institutes of Health: Office of Dietary Supplements: Vitamin B12
- American Cancer Society: Vitamin B complex
- National Institutes of Health: Office of Dietary Supplements: Iron
- MayoClinic.com: Vitamin-deficiency anemia: Causes
- Franklin Institute: Red Blood Cells
