Vitamins for Building Blood

                           By R. Y. Langham, Ph.D.

Hemoglobin is a protein in your red blood cells that carries oxygen and nutrients to your tissues and organs and transports carbon dioxide from your organs and tissues back to your lungs. Your bone marrow constantly produces new red blood cells because they typically wear out and die after 120 days, according to Barbara Bain, author of "Beginner's Guide to Blood Cells." When your body does not receive an adequate supply of blood and oxygen, it can lead to anemia and fatigue. A variety of vitamins can replenish or rebuild red blood cells and increase blood circulation.

Vitamin A

Vitamin A improves immune-system function, aids in red blood cell production, helps absorb iron, supports cellular development, promotes a healthy bone marrow, produces hemoglobin and improves blood circulation, according to Michael Zimmermann, author of "Burgerstein's Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease." The recommended daily dosage for vitamin A is 900mcg for men and 700mcg for women. Foods rich in vitamin A include whole milk, baked or canned sweet potatoes, broccoli, kale, collard greens, butternut squash, nonfat milk, butter, eggs, canned pumpkin, raw carrots, mangoes and fortified breakfast cereals.

Vitamin B-12

Vitamin B-12, also known as cobalamin, aids in red blood formation, supports healthy bone marrow, regulates cell division, increases blood flow to your heart and brain and lowers your risk of developing megaloblastic anemia, a type of anemia that occurs when abnormal red blood cells cannot store or transport oxygen to your tissues, according to Dr. Darwin Deen and Lisa Hark, M.S., authors of "Complete Guide to Nutrition in Primary Care." The recommended daily dosage for vitamin B-12 is 2.4mcg for adults. Foods rich in vitamin B-12 include steamed clams, steamed crabs, skim milk, Brie cheese, roasted chicken, beef, salmon and roasted turkey.

Vitamin C

Vitamin C strengthens your immune system and protects your red blood cells from harmful free radicals that can deplete your blood supply, according to Judith Brown, author of "Every Woman's Guide to Nutrition." Brown says that vitamin C also aids in cellular metabolism, accelerates the healing process, increases red blood cell production and improves blood circulation. The recommended daily dosage for vitamin C is 1,000mg for adults. Foods rich in vitamin C include strawberries, cranberries, pineapples, kiwi, kale, turnip greens, spinach, oranges, tomatoes and grapefruits.

Iron

Iron supports cellular growth, transports oxygen to your tissues and organs, improves bone marrow function, increases red blood cell production and lowers your risk of developing iron-deficiency anemia, a type of anemia that occurs when your blood lacks an adequate supply of healthy red blood cells, according to Steve Blake, author of "Vitamins and Minerals Demystified." The recommended daily dosage for iron is 45mg for adults. Foods rich iron include beef, oysters, shrimp, raisin bran cereal, kidney beans, cashew nuts, firm tofu, molasses, light tuna and dark meat chicken.

A variety of vitamins can increase the amount of blood your body produces. Photo Credit vitamin image by Olexandr Chub from <a href='http://www.fotolia.com'>Fotolia.com</a>