How To Increase Blood Oxygen Level?

Humans need oxygen. Every cell and tissue needs it to function properly. The blood’s oxygen level. 95%–100% blood oxygen is typical. However, low blood oxygen can cause health issues. This article discusses seven natural strategies to increase blood oxygen. Before trying these approaches How to Increase Blood Oxygen Levels, consult your doctor if you have a medical problem or take medication.

Why Blood Oxygen Level Maters?

The amount of oxygen in a person’s blood is called their blood oxygen level. It is the factor that decides a person’s health. Oxygen is essential to the survival and function of the body. Because oxygen is required by every cell and tissue in the body, having low oxygen levels in the blood can lead to various health problems. Reasons why blood oxygen levels matter:

Fitness of the organs

Organs are unable to operate without oxygen. The brain, the heart, and the lungs are all affected by the amounts of oxygen in the blood. A lack of oxygen in the blood can be harmful or even fatal to the organs.

Cell metabolism

Cellular metabolism requires oxygen to create energy. The process of cellular metabolism is essential for growth, repair, and general upkeep. When blood oxygen levels drop, cellular metabolism slows down, which leads to damage and eventual death of the cells.

The prevention of hypoxia

Hypoxia occurs when tissues do not receive enough oxygen. The end outcome may be difficulty breathing, exhaustion, and bewilderment. Hypoxia can cause damage to organs and even death. Hypoxia can be avoided by keeping enough quantities of oxygen in the blood.

Monitoring respiratory infections

Monitoring of COPD and asthma must take into account blood oxygen levels. These conditions can make it more difficult to absorb oxygen, resulting in lower blood oxygen levels. The amount of oxygen in the blood can provide insight into the effectiveness of treatment and the course of an illness.

Early medical diagnosis

Low amounts of oxygen in the blood could indicate pneumonia, heart failure, or anemia. The early discovery of these ailments assists in managing and treating them. Monitoring of blood oxygen levels consistently enables early detection of various illnesses.

What Should Be Your Ideal Blood Oxygen Level?

Blood oxygen level is referred to as arterial oxygen saturation (SpO2). The individual’s overall state of health can be expressed as a percentage. Blood oxygen levels are affected by age, health, and altitude. Recommended blood oxygen levels:

Resting blood oxygen level

Resting blood oxygen levels for healthy persons should be between 95 and 100 percent. A blood oxygen level that is lower than 90% is indicative of hypoxemia, a shortage of oxygen to the body’s tissues.

Exercise oxygenation

Because exercise requires additional oxygen, it may cause blood oxygen levels to drop. However, the percentage of oxygen in the blood should never fall below 90%. A blood oxygen level lower than 90 percent might cause symptoms such as shortness of breath, fatigue, and confusion.

Altitude oxygen saturation

As altitude increases, both the air pressure and the air thickness decrease. This makes it difficult for the body to absorb oxygen, lowering the amount of oxygen in the blood. High-altitude blood oxygen levels vary. At an altitude of 8,000 feet (2,438 meters), the oxygen saturation level in the blood should be greater than 90%. The amount of oxygen in the blood may drop at higher altitudes.

Concerns over one’s health O2 levels

Your blood oxygen level may be changed if you have COPD or pneumonia. Your medical condition and requirements will determine the blood oxygen level that your physician advises you to have.

How To Know If You Have Low Blood Oxygen Level?

Hypoxemia develops when tissues do not receive an adequate amount of oxygen. A medical condition may be the cause of the symptoms. Symptoms of low blood oxygen include the following:

Difficulty in taking a breath

A typical symptom of low blood oxygen levels is shortness of breath. It may be difficult to take breaths when there is insufficient oxygen.

Rapidly inhaling and exhaling.

Tachypnea, often known as fast breathing, can occur with insufficient oxygen. The body may breathe more quickly or shallowly to increase the amount of oxygen reaching the blood.


Weakness results from low levels of oxygen in the blood. A lack of oxygen is to blame for this.

Confusion or disorientation

A lack of oxygen to the brain can cause a person to become confused or disoriented. You can have trouble focusing or remembering things.


A lack of oxygen in the brain has been linked to headaches. It could be a mild ache or a throbbing one.

Blue skin.

A lack of oxygen in circulation can cause the skin to appear blue, particularly around the lips and fingertips. Cyanosis occurs.

A rapid rate of heartbeat

When oxygen is deficient, tachycardia may develop. To improve the oxygenation of the tissues, the heart rate may be increased.


Sweating can be a symptom of oxygen deprivation. The blood flow to the skin may be increased for the body to regulate its temperature better.

Chest pain

When the heart does not receive enough oxygen, it can produce discomfort in the chest. It may have a piercing or pressing sensation.

A hacking cough or wheezing sound

A lack of oxygen can result in symptoms such as wheezing and coughing. This condition may be caused by lung inflammation or edema. Low blood oxygen levels may not be the source of these symptoms. Some persons have low blood oxygen but no symptoms associated with it. If you have any concerns, your doctor should check your blood’s oxygen level.

How To Increase Your Blood Oxygen Level? 

#1: Exercise

Exercise increases blood oxygen level naturally. Exercise strengthens the heart and lungs, increasing blood oxygenation. It enhances blood circulation, which increases tissue oxygenation. Running, cycling, and swimming boost blood oxygen. Weightlifting increases muscular mass, which raises oxygen demand. Start slowly and progressively increase your exercise intensity and length.

#2: Breathing exercises

Increase blood oxygen level via breathing exercises. Diaphragmatic breathing improves lung capacity and oxygen uptake. Sit or lie comfortably with your hand on your stomach to practice diaphragmatic breathing. Inhale deeply through your nose to raise your stomach. Exhale slowly, feeling your stomach drop. Yoga pranayama can help boost blood oxygen levels. Breathing can increase lung capacity and oxygen intake.

#3: Keep hydrated.

Hydration maintains blood oxygen levels. Water thins the blood, making oxygen transport easier. Dehydration thickens the blood, making oxygen delivery to tissues problematic. Drinking water and other fluids throughout the day helps hydrate the body. Drink eight glasses of water daily.

#4: Cleaner indoor air

Indoor air quality can significantly affect blood oxygen levels. Poor air quality might cause respiratory issues, affecting oxygen absorption. Improve indoor air quality by:

  • Maintaining a dust-free home
  • Air purifiers
  • Opening windows and doors to ventilate
  • avoiding smoking and secondhand smoke
  • Natural cleaners

#5: Eat iron-rich meals.

Haemoglobin, a protein that transports oxygen, requires iron. Anemia from iron shortage can impair oxygen transport. Spinach, beans, red meat, and chicken are iron-rich foods. Oranges, strawberries, and broccoli boost iron absorption too.

#6: Sleep enough

Sleeping enough maintains and increase blood oxygen level. Sleep conserves energy and repairs the body. Sleep deprivation can lower oxygen intake and blood oxygen levels. To sustain blood oxygen levels, sleep seven to eight hours per night.

#7: Stress less

Stress lowers blood oxygen. Cortisol, a stress hormone, can impair oxygen intake and respiratory function. Chronic stress can cause hyperventilation and shortness of breath. Meditation, yoga, and deep breathing help alleviate stress. Read, listen to music, or spend time with loved ones.

See a doctor

If you have a medical problem or take medication, ask your doctor before using these natural approaches to increase blood oxygen levels. Your doctor can advise you based on your needs and medical history. Low blood oxygen levels may indicate COPD, pneumonia, or heart failure. Shortness of breath, chest pain, and chronic cough are medical emergencies.

What Foods Increase Oxygen In Blood?

There are several meals that, by supporting healthy circulation, delivering necessary nutrients, and lowering inflammation, can assist in increasing the amount of oxygen in the blood. The following is a list of some of the greatest meals to eat to increase the amount of oxygen in the blood:

Leafy Greens

Iron, needed to produce healthy red blood cells, may be found in high concentrations in dark leafy greens like spinach, kale, and collard greens. Oxygen is transported all around the body by red blood cells responsible for this function. In addition, leafy greens contain the vitamins A, C, and K, as well as the mineral magnesium, all of which are essential for maintaining healthy circulation.


Nitrate is found in beetroot, which has been shown to help dilate blood vessels and enhance blood flow. This may increase the amount of oxygen found in the blood. Additionally, beetroot contains anti-inflammatory compounds and antioxidants, both of which can assist in lowering the levels of oxidative stress and inflammation in the body.

Citrus Fruits

Vitamin C, which is abundant in citrus fruits like oranges, lemons, and grapefruits, is a nutrient that is necessary for maintaining healthy blood vessels. Increasing your vitamin C intake may assist in bettering circulation and providing protection against oxidative damage. In addition, citrus fruits include flavonoids, compounds that have been shown to assist in enhancing the performance of the circulatory system.

Seeds and Nuts as Food

The consumption of nuts and seeds high in omega-3 fatty acids, such as almonds, walnuts, and chia seeds, can assist in reducing inflammation inside the body. Inflammation is a factor that can contribute to impaired circulation as well as low amounts of oxygen in the blood. In addition, nuts and seeds are rich sources of vitamin E, which is essential for protecting and maintaining healthy blood vessels.


Allicin, found in garlic, has been demonstrated to increase blood circulation and decrease inflammation. Garlic includes this chemical. Garlic has properties that make it effective at lowering oxidative stress and protecting blood vessels from being damaged.


Curcumin, which is found in turmeric, has been demonstrated to have anti-inflammatory and antioxidant benefits, and this component has these properties. Both improved circulation and reduced oxidative stress can increase oxygen levels in the blood. Curcumin can assist in improving circulation and reducing oxidative stress.

Dark Chocolate

Flavonoids in dark chocolate have been shown to enhance circulation and protect against oxidative damage. In addition, dark chocolate includes iron and magnesium, both of which are essential components of healthy red blood cells and the maintenance of healthy blood arteries.


So in this article, we have discussed in details about “How to Increase Blood Oxygen Level.” The body needs oxygenated blood. Low blood oxygen might cause health issues. Exercise, breathing exercises, staying hydrated, improving indoor air quality, eating iron-rich foods, getting enough sleep, and minimizing stress can increase blood oxygen levels. If you have a medical condition or take medication, consult your doctor before using these approaches.