What is Hemoglobin?

Haemoglobin is a protein found in red blood cells that delivers oxygen to the body's tissues. It's important to maintain adequate levels of haemoglobin to ensure sufficient tissue oxygenation.‍Optimal levels are necessary for energy, strength and physical performance. A low haemoglobin level is referred to as anemia, and can be caused by chronic bleeding (eg excessive menstrual bleeding), chronic diseases, and vitamin or iron deficiencies.‍Higher levels are most often caused by dehydration or erythrocytosis, a state of excessive number of red blood cells. Common reference ranges differ between men (14-18g/dL) and women (12-16g/dL).

What does it assess?

Haemoglobin is a protein in red blood cells that carries oxygen throughout the body. A haemoglobin test helps assess oxygen-carrying capacity and can identify conditions like anemia, polycythaemia, and blood disorders, as well as provide insight into hydration and nutrient deficiencies.

How do I optimize my Hemoglobin levels?

Iron is essential for hemoglobin synthesis. Consume iron-rich foods like red meat, poultry, fish, legumes, spinach, and iron-fortified cereals. Combine plant-based iron with vitamin C-rich foods (like citrus or bell peppers) to enhance absorption. Dehydration can artificially lower hemoglobin concentrations, so drink plenty of water to support optimal blood volume and red blood cell function and maintain good hydration. Consume adequate vitamin B12 and folate, as these vitamins are crucial for red blood cell production. Include foods such as meat, fish, eggs, dairy (for B12), and leafy greens, beans, and avocados (for folate) in your diet.

What do high and low Hemoglobin levels mean?

High haemoglobin can result from dehydration, polycythaemia vera, or chronic low oxygen levels. Symptoms of high haemoglobin include headaches, dizziness, and an increased risk of blood clots. Regular monitoring and a balanced diet can help maintain optimal haemoglobin levels.‍Low haemoglobin (anemia) is often due to iron, B12, or folate deficiencies, blood loss, or chronic diseases. Symptoms include fatigue, weakness, and dizziness.

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