How to Increase Ferritin Levels

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Ferritin is a type of protein in your body that helps you store iron in your tissue. Case studies highlight a strong link between low ferritin levels and iron deficiency. [1] In addition, there are a variety of medical conditions and chronic diseases that could cause low ferritin levels. While low ferritin levels can cause serious health problems, in most cases it should be relatively easy for you to increase them. By determining any outstanding health problems, taking supplements, and altering your diet, you should be able to increase the ferritin levels in your blood.

Part 1
Part 1 of 3:

Determining the Cause of Low Ferritin

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  1. Before you take any action to increase your ferritin levels, you should consult your doctor. Your doctor will ask you about your personal and family medical history. Your doctor will ask also you about whether you are experiencing any symptoms that could be associated with low ferritin levels. Some symptoms include: [2]
    • Fatigue
    • Headache
    • Irritability
    • Hair loss
    • Brittle fingernails
    • Shortness of breath
  2. Since ferritin is iron that has been absorbed in your tissue, the first place your doctor will start is by checking how much iron is in your blood. This will give them a sense of whether you’re not consuming enough iron or may have a condition that inhibits absorption of iron into your blood. [3]
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  3. Your doctor will also test your ferritin levels. If you don’t have enough iron in your blood, your body may draw it out of your tissue, reducing your ferritin levels. As a result, ferritin level tests and iron level tests are often run together. [6]
    • Target ferritin levels in your blood should be between 30 and 40 ng/mL. Ferritin levels below 20 ng/mL are considered mildly deficient. [7] And ferritin levels under 10 ng/mL are considered deficient.
    • Some laboratories use unique procedures that impact the way they report ferritin levels and ranges, so always talk with a health care provider to interpret your results.
  4. This test will measure the maximum amount of iron your blood can store. This will give your doctor an idea of whether your liver and other organs are functioning properly. If they’re not, then your low ferritin or low iron levels could be related to a larger problem. [8]
  5. After talking with you and running blood tests, your doctor will determine when you have medical conditions that have either caused low ferritin levels or may affect your ability to raise them. Conditions that could impact your ferritin levels or treatment include but are not limited to:
    • Anemia
    • Cancer
    • Kidney disease
    • Hepatitis
    • Gastric ulcers
    • Enzyme disorders
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Part 2
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Taking Supplements

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  1. If you have a mild or moderate deficiency, your doctor will instruct you to buy iron supplements at your local grocery store or pharmacy. Follow the directions on the product or your physician’s instructions. Typically, oral iron supplements will take several weeks to raise iron and ferritin levels. [9]
    • Iron supplements may have a variety of side effects such as backache, chills, dizziness, headache, and nausea. [10]
    • Because vitamin C enhances iron absorption in the blood, you should take your iron supplement with a glass of orange juice. [11]
    • In general, iron from supplements is better absorbed when consumed with a food that contains vitamin C, such as a tomato or another citrus fruit. [12]
    • Avoid taking your iron supplement with milk, caffeine, antacids, or calcium supplements, which can reduce the iron absorption. [13]
  2. If you have a severe deficiency, have recently lost a lot of blood, or have a condition that disrupts your body’s ability to absorb iron, your doctor may prescribe injections or infusions. You may receive an injection of iron directly into your bloodstream or get an injection of B12 since this vitamin can help with iron absorption. In severe cases, your doctor may order a blood transfusion in order to restore iron levels quickly. [14]
    • Injections or infusions will only be used if other attempts to supplement iron and ferritin levels have failed.
    • Iron injections may have side effects similar to oral supplements.
  3. There are a variety of medications designed to increase iron and ferritin levels in the human body. If you have a condition that inhibits your ability to absorb or store iron, your doctor may prescribe one. Some medications include: [15]
    • Ferrous sulfate
    • Ferrous gluconate
    • Ferrous fumarate
    • Carbonyl iron
    • Iron dextran complex [16]
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Part 3
Part 3 of 3:

Altering Your Diet

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  1. Meat, specifically red meat, is perhaps the best source of iron you can eat. [17] This is not only because meat is iron-rich, but because your body can more easily absorb iron from meat. As a result, by increasing your consumption of meat, you’ll also increase your iron and ferritin levels. The best meat products to increase your iron levels include:
    • Beef
    • Lamb
    • Liver
    • Shellfish
    • Eggs [18]
  2. Next to meat, there are a variety of plant products that are rich in iron. Consuming these plant products will help you to increase the ferritin levels in your blood. Remember, though, on average, you’ll need to consume double the amount of plant products to get the same iron you could from meat. Iron-rich plant products include:
    • Spinach
    • Wheat
    • Oats
    • Nuts
    • Rice (when enriched)
    • Beans [19]
  3. Certain foods and minerals may make it more difficult for your body to digest and absorb iron. While it is not necessary to eliminate them from your diet, you might want to choose to consume less of these foods: [20]
    • Red wine
    • Coffee
    • Black and green tea
    • Non-fermented soy [21]
    • Milk
    • Calcium
    • Magnesium
    • Zinc
    • Copper [22]
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Expert Q&A

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  • Question
    How can I raise my ferritin levels quickly?
    Find BC Dietitians
    Registered Dietitians Group
    Find BC Dietitians is a central hub of qualified nutrition experts in British Columbia, Canada with a mission to connect people to a registered dietitian best suited for their needs. BC Dietitians offer online consultations and provide evidence-based care on a wide range of nutrition matters such as diabetes, weight management, food allergies, eating disorders, and intuitive eating.
    Find BC Dietitians
    Registered Dietitians Group
    Expert Answer
    The best way to increase your ferritin levels is eating iron-rich foods from animal sources. Iron from vegetarian sources are better absorbed when consumed with a food containing vitamin C. Iron is not absorbed as well when taken with calcium or calcium-containing foods like dairy or foods high in oxalates.
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  • Question
    How long will it take to increase ferritin if iron pills are consumed daily?
    Jurdy Dugdale, RN
    Medical Review Board
    Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.
    Jurdy Dugdale, RN
    Medical Review Board
    Expert Answer
    It will take 3-4 weeks to see any increase in ferritin levels with the use of over-the-counter, iron supplements.
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      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986027/
      2. ↑ https://my.clevelandclinic.org/health/diagnostics/17820-ferritin-test
      3. ↑ https://www.kidney.org/atoz/content/ironDialysis
      4. ↑ Find BC Dietitians. Registered Dietitians Group. Expert Interview. 22 October 2020.
      5. ↑ Find BC Dietitians. Registered Dietitians Group. Expert Interview. 22 October 2020.
      6. ↑ https://www.mountsinai.org/health-library/tests/ferritin-blood-test
      7. ↑ https://www.mountsinai.org/health-library/tests/ferritin-blood-test
      8. ↑ https://medlineplus.gov/ency/article/003489.htm
      9. ↑ https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
      1. ↑ https://my.clevelandclinic.org/health/drugs/14568-iron-oral-supplements-for-anemia
      2. ↑ https://my.clevelandclinic.org/health/articles/oral-iron-supplementation
      3. ↑ Find BC Dietitians. Registered Dietitians Group. Expert Interview. 22 October 2020.
      4. ↑ https://my.clevelandclinic.org/health/articles/oral-iron-supplementation
      5. ↑ https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia
      6. ↑ https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
      7. ↑ https://pubmed.ncbi.nlm.nih.gov/529311/
      8. ↑ Find BC Dietitians. Registered Dietitians Group. Expert Interview. 22 October 2020.
      9. ↑ https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods.html
      10. ↑ https://www.sciencedirect.com/science/article/pii/S0022316623006806
      11. ↑ https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9991750/
      13. ↑ https://www.sciencedirect.com/science/article/abs/pii/S0022316623114349

      About This Article

      Article Summary X

      To increase ferritin levels, try taking an over-the-counter iron supplement if your deficiency is mild. If you have a severe deficiency, talk to your doctor about getting iron or B12 injections to increase your ferritin levels. You can also manage your condition by making changes to your diet, such as increasing your consumption of meat, oats, and beans, and avoiding caffeine and red wine to prevent low levels of ferritin. For tips on testing your ferritin levels, read on!

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