Blood Oxygen Levels: Normal Range, Causes of Low SpO₂ & Tips to Improve

When you inhale, oxygen travels through your lungs and enters your bloodstream. Your blood oxygen level refers to the amount of oxygen present in your blood. To function properly, your body requires an adequate supply of oxygen, and low levels can result in serious health complications. 

What is blood oxygen level?

The blood oxygen level shows the amount of oxygen present in your blood. The body needs enough oxygen to function properly, and red blood cells transport it to different organs. Oxygen is absorbed from the air through the lungs and then carried in the bloodstream.

Why does blood oxygen level matter?

Your body needs oxygen to function properly. Every organ, muscle, and tissue depends on it. Your blood oxygen level shows how well oxygen is reaching different parts of your body.

For most people, oxygen levels remain stable. Your lungs and heart work together to keep them balanced. Unless you have a health problem, your body adjusts automatically. But when oxygen levels drop too low, it can cause health problems.

What is the normal blood oxygen level?

Blood oxygen levels may vary slightly depending on the laboratory analysing your test. When you receive your results, they will include the specific reference range for that laboratory. If anything seems unclear or worrisome, don't hesitate to ask your healthcare provider.

For most people, a normal oxygen saturation level (measured with a pulse oximeter) is between 95% and 100%. However, if you have lung disease such as COPD or pneumonia, your normal level may be lower. Your doctor can help you understand what is safe for you. Oxygen levels may also be lower if you live at a high altitude.

Keep in mind that pulse oximeters are not always 100% accurate. Readings may be 2% to 4% higher or lower than your actual blood oxygen level. If an accurate measurement is needed, your doctor may recommend a blood test.

What causes low blood oxygen levels?

Many factors can contribute to this problem. The most common causes are:

• Lung diseases (COPD, pneumonia, asthma)
• Heart conditions (heart failure, congenital defects)
• High altitudes (less oxygen in the air)
• Sleep apnea (breathing pauses during sleep)
• Anemia (low red blood cell count)
• Respiratory infections (like COVID-19 or flu)
• Smoking (reduces lung function)
• Allergic reactions (severe allergies can limit airflow)

Symptoms of Low Blood Oxygen Levels

When oxygen levels drop too low, your body gives you various warning signs that are:

• Shortness of breath
• Rapid or difficult breathing
• Fatigue or weakness
• Chest pain or a racing heartbeat
• Confusion or trouble concentrating
• Bluish skin, lips, or nails (cyanosis)
• Headache or dizziness

If you have these symptoms often, check your oxygen levels with a pulse oximeter or see a doctor.

How to increase blood oxygen levels?

• Get some fresh air: open a window or go outside for a walk. Fresh air helps your body take in more oxygen, which can make you feel more energetic, improve digestion and even help clear your mind. A little sunshine and fresh air can do wonders!
• Quit smoking: If you smoke, quitting is one of the best things you can do for your oxygen levels. After just two weeks of quitting, blood circulation improves and your lungs start to function better – some people see up to a 30% improvement in lung function in this short time. It’s not easy, but your body will thank you!
• Bring nature indoors: Adding some plants to your home can naturally improve indoor air quality. Plants absorb carbon dioxide and release oxygen, making it easier for your body to get the oxygen it needs. Plus, they brighten up your home and create a calming atmosphere.
• Practice deep breathing : Simple breathing exercises like pursed-lip breathing and deep belly breathing can help open up your airways and increase oxygen intake. Taking just a few minutes a day to focus on your breathing can improve lung function and help you feel more relaxed.

Want to see if these tips are working for you? A pulse oximeter can help you check your blood oxygen levels at home. Small steps every day can make a big difference in the way you feel!

When to Seek Medical Help

If your oxygen level drops to 90%, you should contact a doctor. There are several conditions that indicate you need medical attention, such as:

• Severe shortness of breath
• Persistent chest pain or tightness
• Confusion or loss of consciousness
• Worsening of symptoms despite home care

Final Thoughts

Blood oxygen levels are important for overall health. Keeping track of them and recognising warning signs can help prevent serious issues. If your levels stay low, consult a doctor. Taking care of your lungs and heart can improve your well-being.

FAQs

How can I check my oxygen levels?

Use a pulse oximeter (a small device that clips to your finger) or get a blood test from a doctor.

Do oxygen levels drop during sleep?

Yes, slightly. However, if they fall too low, conditions like sleep apnoea may be the cause.

Can stress or anxiety lower oxygen levels?

Yes, shallow breathing from stress can temporarily reduce oxygen levels.

Can diet help improve oxygen levels?

Yes, eating iron-rich foods and staying hydrated can support better oxygen circulation.