Leena Watts
Ferritin is a blood protein that stores and releases iron into your body, which in turn supports several important processes. Iron is a mineral that is essential for healthy red blood cells, which transport oxygen throughout your body. It is also important for growth, neurological development, cellular function, and the synthesis of certain hormones. Low levels of ferritin can be caused by a variety of medical conditions and chronic diseases, and can cause serious health problems. However, in most cases, it should be relatively easy to increase ferritin levels by determining any underlying health problems, taking supplements, and altering your diet. Eating more iron-rich foods is crucial to increasing ferritin levels, and it is recommended to pair these foods with a source of vitamin C to enhance iron absorption.
| Characteristics | Values |
|---|---|
| Iron-rich foods | Meat, legumes, nuts, seeds, whole grains, vegetables, liver, tofu, spinach, oysters, beef liver, beef, lentils, white beans, steak, kidney beans, ground beef, crushed tomatoes, hamburger, beef jerky, grass-fed beef, chicken, fish, eggs, and copper-rich foods like shellfish, fatty fish, oysters, spirulina, shiitake mushrooms, lobster, and dark chocolate |
| Pair with vitamin C | Red pepper, citrus fruits, red bell peppers, orange slices, lemon juice, tomatoes, peppers, and fortified breakfast cereal |
| Avoid pairing with | Tea, milk, calcium, or calcium-containing foods like dairy |
| Iron supplements | Over-the-counter iron supplements can take 3-4 weeks to increase ferritin levels |
| Medical conditions | Celiac disease, Crohn's disease, gastric bypass surgery, kidney disease, cancer, heavy menstrual periods, bleeding ulcers, and gastrointestinal disorders can cause low ferritin levels |
| At-risk groups | Athletes, pre-menopausal women, vegetarians, and vegans |
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What You'll Learn
Eat more iron-rich foods
Eating more iron-rich foods is crucial to increasing ferritin levels. There are two types of dietary iron: heme and non-heme. Heme iron is found only in animal proteins, such as meat, poultry, and fish, and is more readily absorbed and used by the body. On the other hand, non-heme iron is found in plant sources such as legumes, nuts, seeds, whole grains, and vegetables. However, the body does not absorb non-heme iron as well as heme iron, so vegetarians and vegans may need to consume more iron-rich plant foods to meet their needs.
To increase your ferritin levels, include a variety of iron-rich foods in your diet. Meat, especially red meat, is the best source of heme iron. Lean meat, beef liver, and beef are all good options. If you're a vegetarian or vegan, you can still get iron from plant sources like spinach, tofu, lentils, beans, and white beans. Remember that you'll need to consume double the amount of plant products to get the same amount of iron as you would from meat.
To enhance iron absorption, pair iron-rich foods with a source of vitamin C. For example, you can drizzle lemon juice over leafy greens, add red peppers to a steak or lentil dish, or drink a glass of orange juice with a meal. This not only improves iron absorption but also provides antioxidant support and prevents iron oxidation.
It's important to note that tea, coffee, and milk can hinder iron absorption, so it's best to avoid consuming these beverages close to mealtimes. Additionally, calcium-containing foods like dairy or foods high in oxalates can also interfere with iron absorption, so consider limiting them during meals.
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Pair iron-rich foods with vitamin C
Iron is a critical mineral needed for energy, a healthy metabolism, healthy red blood cell function, and providing adequate oxygen to the body. It is found in many foods such as red meat, poultry, seafood, beans, and dark green leafy vegetables.
However, iron from plant sources is known as nonheme iron, which is not absorbed as easily by the body as heme iron, which is found in animal products. To increase the absorption of nonheme iron, it is beneficial to pair iron-rich foods with foods that are high in vitamin C.
Vitamin C helps the body absorb nonheme iron, and can be found in foods such as lemons, oranges, strawberries, red peppers, and tomatoes. For example, if you are having a spinach salad, you can add a squeeze of lemon juice or some sliced strawberries or oranges to boost iron absorption.
- White bean or lentil soup with freshly squeezed lemon juice
- Hamburger or pot sauce with sautéed red bell peppers
- Grass-fed beef jerky stick and orange slices
- Homemade chili with kidney beans, ground beef, and crushed tomatoes
- A smoothie with spinach, strawberries, and lemon juice
- A salad with peppers and tomatoes, served with steak or lentils
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Avoid tea, coffee and milk with meals
To increase ferritin levels, it is important to increase your dietary iron intake. Ferritin is a blood protein that stores and releases iron into your body, which in turn supports several important processes. Iron is an essential mineral and a key component of haemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to the rest of the body.
Tea, coffee, and milk can interfere with iron absorption and should be avoided with meals. Tea contains compounds called tannins, which may reduce iron absorption in the body. Coffee contains chlorogenic acid and tannins, which inhibit iron absorption. The polyphenols in coffee bind to iron, forming insoluble complexes that prevent absorption.
The effect of tannins on iron absorption is dose-dependent, with iron absorption decreasing as the polyphenol content of the food or beverage increases. For example, a study found that consuming 5 mg of tannins inhibited iron absorption by 20%, while 25 mg of tannins inhibited it by 67%, and 100 mg by 88%. Similarly, beverages containing 20-50 mg of polyphenols per serving reduced iron absorption from a bread meal by 50-70%. Another study found that drinking a cup of tea with a meal reduced iron absorption by 64%.
Drinking tea or coffee with meals or soon after meals can thus significantly reduce iron absorption, which in turn can affect ferritin levels. It is recommended to wait at least an hour after drinking tea or coffee before eating an iron-rich meal.
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Understand the difference between heme and non-heme iron
Iron is an essential mineral and a key component of haemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to the rest of the body. Iron is stored in the body as ferritin, which releases iron as and when the body needs it.
There are two types of dietary iron: heme and non-heme iron. Heme iron is found in animal proteins such as meat, poultry, and seafood. It is also known as the most bioavailable form of iron. Non-heme iron, on the other hand, is found in plant-based foods like grains, legumes, nuts, seeds, and leafy greens. Non-heme iron is also found in animal products like eggs and dairy, as animals consume plant foods with non-heme iron.
The key difference between heme and non-heme iron lies in how the body absorbs them. Heme iron is more readily absorbed by the body than non-heme iron. In someone without hemochromatosis, 20-30% of the heme iron they consume is absorbed from a meal, whereas the absorption rate of non-heme iron from animal-based sources ranges from 15-35%. This means that the body more effectively uses the iron found in red meat than in spinach, for example.
For those following a vegetarian or vegan diet, it is important to ensure adequate intake of non-heme iron, as the body does not absorb it as well as heme iron. To enhance the absorption of non-heme iron, it is recommended to pair iron-rich foods with vitamin C sources, such as red peppers, citrus fruits, or tomatoes. Additionally, certain substances like tannins in tea, coffee, and chocolate, as well as calcium-rich foods and dairy products, can inhibit the absorption of non-heme iron.
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Consult a doctor or dietitian
Before making any changes to your diet or taking any supplements, it is important to consult a medical professional. Your doctor will ask about your personal and family medical history and any symptoms you are experiencing that could be associated with low ferritin levels. They will also be able to advise you on whether you need to increase your ferritin levels at all.
If you are experiencing symptoms such as fatigue, sluggishness, or brain fog, it may be a sign that your ferritin levels are low. A simple ferritin blood test can determine whether your iron levels are too high or too low. Low ferritin levels can be caused by a variety of medical conditions and chronic diseases, including blood loss due to heavy menstrual periods, bleeding ulcers, gastrointestinal disorders, pregnancy, and breastfeeding. Certain diets, such as vegetarian or vegan diets, may also put you at risk of low ferritin levels.
If you are experiencing low ferritin levels, your doctor may recommend that you take iron supplements. It is important to take these as prescribed, as iron type and dosing can differ from person to person and may interact with certain medications. Your doctor can also advise you on how to increase your ferritin levels through dietary changes. For example, they may recommend that you increase your consumption of iron-rich foods, such as lean meat, liver, shellfish, legumes, nuts, seeds, and vegetables. They may also suggest that you pair these foods with a source of vitamin C, like red peppers or citrus fruit, to enhance iron absorption.
In addition to consulting a doctor, you may also benefit from meeting with a registered dietitian. A dietitian can provide you with personalized nutrition recommendations based on your unique needs and help you create a plan to increase your ferritin levels through dietary changes. They can also offer guidance on other nutrition-related matters, such as weight management, food allergies, and intuitive eating.
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Frequently asked questions
Eat more iron-rich foods, especially red meat, liver, and shellfish.
Red meat, liver, shellfish, legumes, nuts, seeds, whole grains, and vegetables.
Pair iron-rich foods with vitamin C.
Red peppers, citrus fruits, and tomatoes.
Avoid tea, coffee, and milk near meals as they can hinder iron absorption.
