How to Increase MCV Levels Naturally: Causes, Symptoms, Diet & Safe Remedies
MCV (Mean Corpuscular Volume) is a blood test parameter that measures the average size of your red blood cells (RBCs). When your MCV level becomes low, it usually means your RBCs are smaller than normal — a condition known as microcytosis. Low MCV is most commonly linked with iron deficiency, nutritional problems, chronic diseases, or certain genetic conditions.
Low MCV can reduce oxygen delivery throughout the body, leading to tiredness, weakness, pale skin, and other symptoms. The good news is that many cases of low MCV can be improved naturally through healthy foods, lifestyle changes, and safe supplementation.
This article explains the causes of low MCV, symptoms, foods to increase MCV, and when to seek medical help.
Overview: What Is MCV and Why Is It Tested?
MCV tells you the average size of red blood cells.
- Low MCV means the cells are too small (microcytic).
- Normal MCV means the RBC size is normal.
- High MCV means the cells are larger than normal (macrocytic).
Doctors usually check MCV as part of a CBC (Complete Blood Count) test. This helps identify different types of anemia, nutritional deficiencies, and blood-related issues.
When MCV is low, the body may struggle to transport oxygen effectively, affecting energy, focus, and overall health.
Causes of Low MCV Levels
Low MCV is usually caused by conditions that reduce hemoglobin production or affect RBC development. Common causes include:
1. Iron Deficiency (Most Common Cause)
Iron is essential for hemoglobin production. When iron levels drop:
- RBCs cannot mature properly
- Cells become smaller
- MCV decreases
Reasons for iron deficiency include poor diet, heavy menstrual bleeding, pregnancy, internal bleeding, or poor absorption due to digestive issues.
2. Thalassemia Trait
This is a mild genetic condition in which RBCs naturally become smaller than normal. People with thalassemia trait often have very low MCV but may not show major symptoms.
3. Anemia of Chronic Disease
Chronic infections, inflammation, kidney disease, and autoimmune disorders can affect iron movement in the body and lead to low MCV.
4. Copper Deficiency (Rare)
Copper helps the body use iron properly. Severe copper deficiency can contribute to low MCV.
5. Lead Exposure (Rare but Possible)
Lead can damage bone marrow and interfere with normal red blood cell development.
6. Poor Diet or Malnutrition
Insufficient intake of iron, folate, or vitamin C can prevent the body from forming healthy RBCs.
Symptoms of Low MCV Levels
Low MCV reduces the body’s oxygen supply, leading to symptoms such as:
- Constant tiredness
- Weakness
- Pale or dull-looking skin
- Dizziness
- Shortness of breath
- Rapid or irregular heartbeat
- Headaches
- Cold hands and feet
- Difficulty concentrating
If the deficiency is severe, symptoms become more noticeable and interfere with daily life.
Diet & Food List to Increase MCV Levels
Most low MCV cases improve once the underlying nutritional deficiency — especially iron — is corrected. A nutrient-rich diet is the first step.
1. Iron-Rich Foods (Essential for Low MCV)
Include these foods daily:
- Spinach, kale, beetroot
- Lentils, chickpeas, kidney beans
- Eggs
- Fish, chicken, turkey
- Soybean and tofu
- Pumpkin seeds and sunflower seeds
- Raisins, dates, and dried fruits
- Whole grains
- Jaggery (in moderation)
Important: Iron works best when combined with vitamin C.
2. Vitamin C Foods (Boosts Iron Absorption)
- Lemon
- Oranges
- Amla
- Tomato
- Kiwi
- Guava
- Grapefruit
For best results:
Pair iron-rich meals with a vitamin C source.
Example: spinach + lemon juice, lentils + fresh salad.
3. Folate-Rich Foods
If folate deficiency contributes to low MCV:
- Green leafy vegetables
- Broccoli
- Avocado
- Lentils and beans
- Peanuts
- Citrus fruits
4. Copper-Rich Foods (If deficiency is confirmed)
- Nuts (especially cashews)
- Seeds
- Whole grains
- Dark chocolate
- Mushrooms
Lifestyle Changes to Improve MCV Levels Naturally
Lifestyle plays a key role in improving RBC health and nutrient absorption.
1. Reduce Excess Tea and Coffee
Tea and coffee contain tannins that block iron absorption.
Avoid drinking them with meals. Keep a 1–2 hour gap.
2. Improve Hydration
Drinking enough water supports proper oxygen transport and reduces fatigue.
3. Limit Alcohol Intake
Alcohol interferes with nutrient absorption and can worsen anemia.
4. Stop Smoking
Smoking reduces oxygen levels in the body and affects red blood cell health.
5. Regular Light Exercise
Walking, yoga, and light physical activity improve circulation and oxygen flow.
6. Maintain Balanced Meals
Include vegetables, protein, and an iron source in every meal.
7. Get Proper Sleep
Low sleep reduces hormonal balance and increases weakness.
Aim for 7–8 hours daily.
Supplements (Safe Note)
If diet alone does not improve MCV, doctors may recommend supplements, depending on the cause.
1. Iron Supplements
- Very effective for iron deficiency
- Best taken on an empty stomach or with vitamin C
- Should be taken only after medical advice
2. Vitamin C Supplements
Helps increase iron absorption.
3. Folic Acid Supplements
Used if folate deficiency contributes to low MCV.
4. Copper Supplements
Prescribed only in rare cases after confirmed deficiency.
Safety Reminder
- Do NOT take iron supplements without testing — overdose can harm the liver and stomach.
- Pregnant women should take supplements only under medical supervision.
- People with kidney or liver disease must consult a doctor before starting any supplement.
- If supplements cause nausea or constipation, inform your healthcare provider.
When to See a Doctor
Seek medical attention if:
- MCV remains low for a long time
- You feel constant tiredness or breathlessness
- Low MCV appears during pregnancy
- You have heavy menstrual bleeding
- You suspect iron absorption problems
- Diet and supplements are not improving symptoms
- There are signs of internal bleeding
- You experience extreme dizziness or chest discomfort
Doctors may check your iron profile, folate, B12, liver, kidneys, and may evaluate for thalassemia trait.
Test Preparation (MCV Test)
- No fasting is required
- Drink water normally
- Inform the doctor about iron, folate, or vitamin C supplements
- Avoid alcohol 24 hours before the test
- Tell your doctor if you are pregnant or have chronic illness
Important Word Explanations
- MCV: Measurement of average red blood cell size
- Microcytosis: Small-sized red blood cells
- Iron deficiency: Low iron levels in the body
- Folate: Vitamin B9 required for RBC production
- Hemoglobin: Oxygen-carrying protein in red blood cells
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