Why Ferritin Matters
Ferritin is the protein that stores iron in your body. Iron is essential for transporting oxygen, making energy, and a whole host of other things, so ferritin is pretty important.
Most people only think about their iron levels when they’re worried about anemia. But even if you aren’t anemic, low ferritin can make you feel pretty crummy. Optimal ferritin levels are key for overall health, and can even impact athletic performance.
So, what is ferritin really? What are the signs that your levels might be too low? And most importantly, how do you raise ferritin levels? We’ll explore all that, including dietary strategies, supplements, and how to address the root causes of low ferritin.
What is Ferritin and Why is it Important?
Ferritin is a protein that stores iron in your cells. Think of it as your body’s iron bank. It’s found in organs like the liver, spleen, and bone marrow, as well as in other tissues throughout your body.
The amount of ferritin floating around in your blood stream gives doctors an idea of how much iron you’ve got stored up. Doctors can order a serum ferritin test to get a read on your iron stores.
Iron itself is vital for many bodily functions. For example, iron is a key component of hemoglobin, the protein in red blood cells that transports oxygen from your lungs to all the tissues in your body. Iron also plays a role in energy production, immune function, and even DNA synthesis.
Iron is especially important if you’re a runner or athlete, because it affects your overall performance and how quickly your body recovers after strenuous activity.
Recognizing Low Ferritin: Symptoms and Testing
How do you know if your ferritin levels are low? Here are a few clues.
Common Symptoms of Low Ferritin
The most common symptoms are fatigue and weakness, but you may also have brain fog, dizziness, headaches, and shortness of breath. Some people with low ferritin report pale skin and brittle nails.
Understanding Ferritin Blood Tests
Ferritin levels are easy to check with a simple blood test. The normal ranges are:
- Women: 12 to 150 ng/mL
- Men: 15 to 200 ng/mL
Most labs will flag a ferritin level below 30 ng/mL as low. However, studies have shown that people tend to feel better when their ferritin levels are well above the minimum normal value, especially when the level is under 50 to 70 ng/mL.
Other Important Blood Tests
If your doctor is checking your ferritin levels, they’ll likely run other tests, too, including:
- Hemoglobin: Measures the amount of oxygen-carrying protein in your red blood cells. Low hemoglobin is a sign of anemia. Normal ranges are 13.8 to 17.2 g/dL for adult men and 12.1 to 15.1 g/dL for adult women.
- Hematocrit: Measures the percentage of red blood cells in your blood. Normal ranges are 38.3% to 48.6% for adult men and 35.5% to 44.9% for adult women.
- Mean Corpuscular Volume (MCV): Measures the average size of your red blood cells. The normal range is 80 to 100 fL.
What causes low ferritin?
Low ferritin can be caused by a number of factors, including:
Dietary factors
If you’re not eating enough iron-rich foods, particularly heme iron from animal sources, it can cause your ferritin to dip. Also, if you have trouble absorbing iron because of gut issues or because of other things you’re eating, you may be at risk of low ferritin. For example, tea, coffee, and calcium-rich foods can all interfere with iron absorption when you eat them at the same time you’re eating iron-rich foods.
Blood loss
Heavy periods are a common cause of low ferritin in women. Other causes of blood loss include gastrointestinal bleeding and frequent blood donation.
Increased iron demand
If you’re pregnant or breastfeeding, you’ll need more iron than usual. Adult women between 19 and 50 need around 18 mg of iron per day, while pregnant women need 27 mg per day, and breastfeeding women need 9 mg per day. Children and adolescents also need more iron during growth spurts.
Underlying medical conditions
Gut conditions like celiac disease, Crohn’s disease, and ulcerative colitis can make it hard to absorb iron from food. Chronic inflammation is another condition that can contribute to low ferritin.
Strategies to Raise Ferritin Levels: Diet, Supplements, and Lifestyle
If you’re dealing with low ferritin, there are several approaches you can take to boost your levels, including dietary changes, supplements, and lifestyle adjustments.
Dietary Strategies
One of the most straightforward ways to increase ferritin is by incorporating more iron-rich foods into your diet.
- Prioritize heme iron, which comes from animal sources and is more easily absorbed by the body. Good sources include red meat, organ meats like liver, poultry, and seafood.
- Don’t forget non-heme iron, which is found in plant-based foods. While it’s not as readily absorbed, it’s still a valuable source. Lentils, beans, tofu, spinach, and fortified cereals are all good options.
- Combine iron-rich foods with vitamin C-rich foods like citrus fruits, bell peppers, and tomatoes to enhance iron absorption.
- Think about cooking with cast iron pans. Some research suggests cooking in cast iron can almost double the iron content of your food.
Iron Supplementation
Before starting any iron supplements, it’s important to consult with your healthcare provider. They can assess your individual needs and recommend the right dosage and form of supplement.
A few forms of iron supplements are available, including ferrous sulfate, ferrous gluconate, and ferrous bisglycinate.
Lower doses (around 45 mg of elemental iron) may be more effective and cause fewer side effects. Consider taking supplements every other day.
For better absorption, take iron supplements on an empty stomach with vitamin C.
Lifestyle Adjustments
Addressing underlying causes of low iron, such as heavy periods or gut conditions, is crucial.
Staying hydrated by drinking plenty of fluids can also support overall health and iron absorption.
Monitoring and Optimizing Ferritin Levels
It’s important to get your ferritin levels checked regularly, and to work with a healthcare provider to understand what the results mean for you.
After you make any changes to your diet or start taking supplements, you should recheck your ferritin levels to see if the intervention is working.
Remember that the “normal” range isn’t always optimal. Many experts believe that a ferritin level above 70-100 ng/mL is ideal for most people.
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Summary
Ferritin plays a crucial role in your overall health, and low levels can leave you feeling tired and unwell. The good news is that there are steps you can take to boost your ferritin.
Making changes to your diet, taking supplements, and addressing any underlying conditions that may be interfering with ferritin levels can help.
For personalized guidance, diagnosis, and monitoring, be sure to work with your healthcare provider. They can help you create a plan that’s right for you and ensure that you’re getting the nutrients you need to feel your best.