Low ferritin levels can lead to fatigue, hair loss, brittle nails, and weakened immunity. Want to learn how to increase ferritin levels? The key is incorporating more iron-rich foods and boosting your vitamin C intake.
You’ve probably heard that eating spinach and other iron-rich foods like lentils and chicken is essential for good health. While that’s true, it’s ferritin— a protein responsible for storing and releasing iron into your body— that deserves some attention. Though ferritin and iron are closely related, they’re different. Ferritin helps regulate your iron stores. When ferritin levels drop, you might experience hair loss and fatigue, among other health issues. To maintain your health and boost hair growth, you need to understand how to increase ferritin levels.
What Is Ferritin?
Ferritin is a protein that stores iron in your body, mainly in the liver, spleen, and bone marrow, releasing it as needed. According to internal medicine expert Dr. Sanchayan Roy, “Ferritin acts as a reserve for iron, ensuring it’s available when your body needs it.” Your ferritin levels can be checked with a simple blood test to determine if they’re too low or high. Normal levels typically range between 20-300 ng/mL for men and 15-200 ng/mL for women. However, levels greater than 200 ng/mL for women and 300 ng/mL for men are considered abnormal (as per a 2008 study in Gastroenterology & Hepatology).
Symptoms of Low Ferritin Levels
When ferritin levels drop, it signals that your body’s iron stores are running low, potentially leading to iron deficiency anemia. Dr. Roy explains that low ferritin can contribute to the following symptoms:
Fatigue and Weakness: Low ferritin can reduce the oxygen supply to tissues, making you feel tired and weak.
Hair Loss: Ferritin provides essential iron for hair follicle growth and repair. A deficiency disrupts the hair growth cycle, leading to thinning and shedding. In a 2003 study published in The Journal of Investigative Dermatology, low ferritin levels were linked to hair loss in women.
Dizziness: Low ferritin can cause insufficient oxygen to your body’s tissues, making you feel dizzy and lightheaded.
Brittle Nails and Pale Skin: Iron deficiency can affect your nails and skin health, causing them to become brittle and pale.
Weakened Immune System: Low ferritin levels impair your immune function, leaving you more susceptible to infections.
How to Increase Ferritin Levels
To increase ferritin levels, start by making simple changes to your diet and lifestyle.
1. Eat More Iron-Rich Foods
Boost ferritin by including more iron-rich foods in your diet. Sources of heme iron, such as red meat, chicken, and fish, are easier for your body to absorb. Dr. Roy also recommends non-heme iron sources, including spinach, beans, lentils, tofu, and fortified cereals.
2. Consume Vitamin C
Vitamin C can improve the absorption of iron, especially from plant-based sources. Pair non-heme iron foods with vitamin C-rich foods like oranges and bell peppers to enhance absorption. For example, enjoy spinach with lemon juice or drink a glass of orange juice with an iron supplement.
3. Take Iron Supplements
If dietary changes aren’t enough to increase ferritin levels, consider iron supplements. Dr. Roy suggests options like ferrous sulfate, ferrous gluconate, and ferrous fumarate. Always consult a doctor before starting supplements, as excessive iron intake can be harmful.
4. Avoid Calcium and Iron Together
Calcium competes with iron for absorption, so avoid consuming calcium-rich foods (like dairy) or calcium supplements alongside iron-rich meals. Dr. Roy recommends waiting at least two hours between consuming these nutrients.
5. Check for Celiac Disease
Celiac disease, an autoimmune disorder that causes a reaction to gluten, can result in low ferritin levels. A 2021 study published in Nutrients found that 70% of celiac patients had low ferritin. Switching to a gluten-free diet can improve nutrient absorption and help raise ferritin levels.
6. Cook with Cast Iron Cookware
Cooking with cast iron pans can subtly increase the iron content in your food, especially if you’re preparing acidic dishes like tomato sauce. This is a simple way to boost your dietary iron intake.
7. Limit Intake of Phytates and Polyphenols
Phytates, found in legumes and whole grains, and polyphenols in tea, coffee, and wine can inhibit iron absorption. To optimize ferritin levels, reduce consumption of these substances during iron-rich meals.
8. Increase Folate and Vitamin B12
Folate and vitamin B12 help produce healthy red blood cells, which work alongside iron. For folate, eat leafy greens, avocados, and lentils. Vitamin B12 can be found in eggs, dairy products, and fortified plant-based alternatives.
9. Regular Monitoring and Lifestyle Adjustments
Keep track of your ferritin levels with routine blood tests. If levels remain low despite dietary changes, consult with a healthcare professional. Additionally, avoid overexerting yourself during periods of ferritin deficiency, as this can worsen symptoms like fatigue.
What to Avoid When Ferritin Levels Are Low
To improve ferritin levels, avoid the following:
High Calcium Intake with Meals: Dairy products interfere with iron absorption.
Caffeine: Tea, coffee, and other caffeinated beverages reduce iron uptake.
Excessive Alcohol: Alcohol impairs iron metabolism and can harm the liver, where ferritin is stored.
Junk and Processed Foods: These lack essential nutrients and can worsen deficiencies.
Overtraining: Intense physical activity can deplete iron stores further.
Conclusion
Maintaining healthy ferritin levels is essential for your overall well-being. Low ferritin can lead to fatigue, hair loss, weakened immunity, and a variety of other health issues. By incorporating iron-rich foods, increasing vitamin C intake, and following lifestyle adjustments, you can effectively increase ferritin levels and address any deficiencies.
Regular monitoring of ferritin levels and consulting with a healthcare professional when needed can ensure that you’re on the right track. Avoiding factors that hinder iron absorption, such as excessive calcium or caffeine intake, can further enhance your body’s ability to utilize iron efficiently.
By taking proactive steps to increase ferritin levels, you’re not only supporting hair health and boosting energy but also improving your immune system and overall vitality. Make these changes a part of your daily routine, and you’ll notice the positive effects on your health, including stronger hair and improved overall wellness.
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