Iron and ferritin are essential for your body’s overall health and well-being. Iron is a mineral your body uses to produce hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout your body. Ferritin, on the other hand, acts as a storage protein, holding iron in reserve for when your body needs it.
Low iron and ferritin levels can lead to symptoms like fatigue, weakness, and even more severe conditions like iron-deficiency anemia. In this article, we’ll explore how to recognize the signs, the types of blood tests available, what the results mean, and how to naturally boost your iron levels.
Signs of Low Iron or Ferritin
If your iron or ferritin levels are low, your body may not be able to produce enough healthy red blood cells, which can lead to noticeable symptoms.
Common signs include:
Persistent fatigue or lack of energy
Dizziness or lightheadedness
Pale or dull skin tone
Hair thinning or excessive hair loss
Brittle nails or spoon-shaped nails
Shortness of breath, even with mild activity
If you’re experiencing these symptoms, it’s important to take action and have your levels checked.
How to Test for Iron and Ferritin Levels
The most accurate way to confirm low iron or ferritin levels is through blood tests. Here are the key tests and what they measure:
1. Ferritin Test
What it measures: Ferritin levels, which indicate how much iron is stored in your body.
Normal range:
Women: 12–150 ng/mL
Men: 20–300 ng/mL
What low levels mean: Low ferritin usually indicates depleted iron stores, often linked to iron-deficiency anemia.
2. Serum Iron Test
What it measures: The amount of iron circulating in your blood.
Normal range:
Women: 60–140 mcg/dL
Men: 70–175 mcg/dL
What low levels mean: Low serum iron may indicate inadequate dietary iron intake or poor absorption.
3. Total Iron Binding Capacity (TIBC)
What it measures: How well your blood can transport and bind iron.
Normal range: 250–450 mcg/dL.
What high levels mean: High TIBC can signal low iron availability.
4. Hemoglobin & Hematocrit (Part of a Complete Blood Count - CBC)
What it measures: Hemoglobin, the oxygen-carrying protein in red blood cells, and hematocrit, the proportion of red blood cells in your blood.
Normal ranges:
Hemoglobin:
Women: 12–15.5 g/dL
Men: 13.5–17.5 g/dL
Hematocrit:
Women: 35–45%
Men: 38–50%
What low levels mean: Reduced hemoglobin and hematocrit levels are key indicators of anemia.
Understanding Your Test Results
Your doctor will interpret your test results in the context of your overall health.
Ferritin below 12 ng/mL: Often indicates depleted iron stores and the possibility of iron-deficiency anemia.
Elevated TIBC: Suggests that your body is trying to compensate for low iron levels by increasing its iron-binding capacity.
Low Hemoglobin and Hematocrit: Confirm a lack of oxygen-carrying red blood cells.
If your results suggest low iron or ferritin, your doctor may recommend further tests to determine the underlying cause, such as poor dietary intake, chronic illness, or absorption issues.
Natural Ways to Boost Iron and Ferritin Levels
If you’ve been diagnosed with low iron or ferritin, you can take steps to improve your levels naturally.
1. Eat Iron-Rich Foods
Incorporate the following foods into your diet:
Animal-based sources (heme iron): Red meat, liver, poultry, and seafood.
Plant-based sources (non-heme iron): Spinach, lentils, tofu, beans, and quinoa.
2. Pair Iron with Vitamin C
Vitamin C enhances the absorption of non-heme iron. Pair iron-rich foods with:
Citrus fruits (oranges, lemons, grapefruits)
Bell peppers
Strawberries
3. Avoid Iron Blockers
Certain foods and drinks can inhibit iron absorption, so avoid consuming these near iron-rich meals:
Coffee and tea
Calcium-rich foods or supplements
4. Consider Supplements (With Caution)
Iron supplements can be effective but should be taken under medical supervision to avoid iron overload, which can be harmful.
Why Testing and Monitoring Are Important
Low iron and ferritin levels are more than just an inconvenience—they can lead to serious health conditions if left untreated. Regular testing is especially important for:
Women of childbearing age (due to menstrual blood loss)
Pregnant women (increased iron demand)
Vegetarians and vegans (lower dietary iron intake)
Individuals with chronic illnesses that affect iron absorption
Take Charge of Your Health
If you suspect low iron or ferritin levels, don’t ignore the symptoms. Consult your doctor, get tested, and take proactive steps to improve your health through diet, supplements, and regular monitoring.
Your health is worth the effort!