Before diving further into it, it helps to know what the difference is between
iron and ferritin:
Iron is an essential mineral used to make haemoglobin. Iron's role in the body is to facilitate oxygen transport, energy levels, fight infection, and play a role in the body's growth and development.
- Ferritin shows how much iron is stored inside our body as reserve
Haemoglobin is the protein in red blood cells that uses iron to carry oxygen around the body
Ferritin is a key factor in our health. In blood tests, iron levels can show up as "normal," while ferritin reserves could be running low. This could be a contributing factor to fatigue, pale skin, weakness, feeling cold, brain fog, and dizziness. If these symptoms are not properly addressed, they can worsen and be accompanied by increased hair shedding, brittle nails, and shortness of breath when exercising.
How to Increase Your Ferritin Levels
It is not just about how much iron-rich food you eat; it's about your body's ability to absorb the iron and how to use it. Here are some practical tips you can do to support both iron and ferritin levels.
1. Prioritising iron-rich foods
There are two forms of iron: haem, found in animal-based foods, and non-haem, found in plant-based foods. Non-haem is better absorbed when paired with Vitamin C–rich foods.
Animal sources:
- Red meat
- Salmon
- Eggs
- Liver
Plant-based sources:
- Lentils
- Spinach
- Tofu
- Fortified grains
- Pumpkin seeds
- Beetroot
- Dates
- Dried figs
2. Be aware of what blocks absorption
There are some foods, beverages, and supplements that can accidentally block iron absorption, reducing its efficacy within the body. It's recommended to consume these at least 1 hour away from iron-rich meals or supplements.
- Coffee
- Tea, especially green and matcha tea
- Calcium supplements
- Zinc supplements
3. Optimising absorption by pairing iron with Vitamin C
Vitamin C helps convert iron into a form your body can absorb more easily.
For example:
- Squeeze lemon over lentils, red peppers, spinach, or beetroot
- Add red peppers to salads
- Have Vitamin C–rich fruits like kiwi or berries after a meal
- Take a Vitamin C supplement alongside a liquid iron supplement to support absorption
4. Supplementation
If ferritin levels are low, food alone is not always enough. This can be due to different factors: gut issues affecting absorption, poor soil quality, heavy periods, chronic inflammation, coeliac disease, or absorption blockers mentioned above.
If supplementing:
- Take liquid iron away from the factors mentioned above
- Take it on an empty stomach ideally
- Ferrous bisglycinate is generally better tolerated
- Iron-Rich Snack Recipe
Iron-Rich Snack Recipe
This homemade pumpkin seed butter and kiwi combination is what to reach for when in need of an easy iron boost. Pumpkin seeds are naturally rich in iron, magnesium and zinc. Pairing the pumpkin seed butter with the vitamin C in kiwi will help you absorb more of the iron!
Pumpkin seed butter recipe
- 3 cups pumpkin seeds
- 1–2 tbsp agave or honey, to taste
- Pinch of sea salt
- 1–2 tbsp avocado oil (only if needed during blending process)
Method:
- Roast the pumpkin seeds for 15mins at 150°C until slightly golden, then let them cool
- Blend until smooth and creamy, this can take about 10–15 mins in food processor, make sure you pause it sometimes to scrape down the sides
- It is ready to eat once it is like silky butter
- Add the agave or honey to your taste
- Spread onto your toast, top with a few slices of kiwi