How to Raise Ferritin Levels: 3 Natural Strategies for Optimal Wellness

March 19, 2023 5 minutes

Ferritin is a protein found in your body that stores iron and releases it when needed. It is an important factor in maintaining healthy iron levels, as iron is necessary for the production of red blood cells and the transportation of oxygen throughout the body. 

Low ferritin levels can lead to iron deficiency anemia, a condition in which there are not enough red blood cells to meet the body's needs. Anemia is caused by a depletion of the body's iron stores, triggered by inadequate iron intake. The body accumulates iron in the form of ferritin and hemosiderin, with the former being significantly more important. Regardless of your food and lifestyle habits, understanding how to boost ferritin levels is critical to avoiding iron level shortage consequences. 

'Does low ferritin make you tired?' is a popular query from the general public, particularly athletes. Because strenuous exercise generates persistent muscle injury, ferritin deposits are rapidly depleted in order to restore these structures. It is also critical for highly active persons to understand how to elevate ferritin levels in order to meet performance requirements swiftly. 

If you're looking to increase your ferritin levels, there are several natural strategies you can try. In this article, we'll outline 3 ways to boost your ferritin levels and support optimal wellness.

Iron consumption recommendation 

It is critical to understand how to enhance ferritin levels by supplementing current ferritin reserves with suitable quantities of dietary iron. Based on age and need, the following is the recommended daily iron intake: 

  • 8mg/day for males and postmenopausal women
  • Premenopausal women and athletes should take 18 mg per day
  • and 15mg/day for children

Iron is a necessary nutrient that serves a number of functions in the body. Some of these are essential for life, including oxygen delivery, muscular structure formation, cellular integrity maintenance, and cognitive growth. 

Ignoring iron intake in the diet may result in decreased ferritin levels, which can manifest as iron deficiency anemia. To live a healthy life, you must consume adequate iron depending on gender, age, and activity level. Contact your doctor to learn more about ferritin and the appropriate tests to determine your ferritin levels. 

How to raise ferritin levels?

Ferritin levels are immediately regenerated by iron consumption. The quantity of iron your body can absorb from meals is determined by a number of dietary factors. Understanding this is critical for swiftly increasing ferritin levels when blood tests show you don't have appropriate ferritin levels in your body. Here are the major things you can do to influence iron absorption;

Greens and fruits

Dark leafy greens and some other vegetables may provide significant amounts of iron to your diet, particularly if you include a few vegetables in each meal. Many vegetables contain vitamin C, which aids in absorbing non heme iron. 

While most fruits are low in iron, there are a few exceptions. Consider adding dried fruits and nuts to your next cup of oatmeal to improve the iron content. 

Whole grains retain many naturally occurring minerals, including iron, since they are less processed than refined grains. For a nutritious side dish, combine a whole grain with your favorite cooked iron-rich vegetables, herbs and spices and a drizzle of olive oil. 

Lean meat

Iron comes in two forms: heme and nonheme. Heme iron found in meat, poultry, and fish is the ideal option for swiftly increasing ferritin since your body absorbs heme iron two to three times more effectively than non heme iron. 

Liver, oysters, and clams are some of the richest sources of iron, but they're not frequently on the daily menu, and liver should be consumed in moderation due to its high cholesterol content. Lean red meat is the next best option. A 3-ounce portion of different cuts of beef contains 2 to 3 milligrams of iron. The same amount of iron is found in pork chops, chicken breasts, shrimp, canned tuna, or tinned salmon. 

Vitamin C

Because vitamin C improves nonheme iron absorption, including both nutrients in the same meal will have a greater influence on ferritin. Add a side dish of sweet peppers, Brussels sprouts, broccoli, or sweet potatoes for vitamin C, or drink vitamin C-rich orange juice or tomato juice. 

Combining nonheme vegetables with heme-containing meat, chicken, and fish boosts non heme absorption as well. On the other hand, milk, dairy products, coffee, and tea should not be consumed with your meal since they decrease non heme absorption. 

If you want to keep your ferritin levels at a normal level, you should make sure that you are getting enough vitamin C. Easiest way to see your vitamin C levels go through Vivoo at home test strips. They are simple to use, tell you a lot about your body, from urine pH to dehydration, and they can also let you know if you are getting enough vitamin C.

What about iron supplements?

Excess iron can harm organs and cause side effects like constipation and heartburn, so it's critical to follow your healthcare provider's dosing instructions and pay attention to the form of iron they recommend, as there are many available forms and not all will be ideal for you. 

The best dosage for you will be determined by your baseline hemoglobin, serum iron, and ferritin levels. 

According to some estimates, replenishing your iron reserves may take three to six months at a daily intake of 100 to 200 mg of elemental iron each day. Iron deficiency anemia symptoms usually subside after a week or month. 

To summarize, when blood levels drop, ferritin releases part of its stored iron, ensuring a consistent supply of iron. The key to increasing ferritin levels is to consume a suitable quantity of iron on a regular basis. However, if your iron intake is persistently low, consult with medical guidance to help increase your ferritin levels. 

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