You’ve probably been advised to eat iron-rich foods like spinach, lentils, and chicken for better health. While iron is crucial for your body, there's another important element called ferritin that deserves your attention. While closely related, ferritin and iron are not the same. Ferritin is a protein responsible for storing and releasing iron into the body. When ferritin levels are low, it can lead to issues like hair loss, fatigue, and weakened immunity. That’s why it's important to understand how to boost your ferritin levels.

What is ferritin?

It is a protein in the body that stores iron, primarily in the liver, spleen, and bone marrow, and releases it in a controlled manner. "It acts as a reserve for iron, ensuring it is available whenever your body needs it," says internal medicine expert Dr Sanchayan Roy.

Symptoms of low ferritin levels

"You should learn how to increase ferritin levels, as low levels indicate depleted iron stores in the body, often leading to iron deficiency anaemia," says the expert. Here are some of the signs that suggest you need more of this protein:

• Iron is crucial for producing hemoglobin, which carries oxygen. Low levels can result in reduced oxygen supply to tissues, and lead to fatigue and weakness.
• This protein provides the iron necessary for cell growth and repair, which includes hair follicles. A shortage of this protein can disrupt your hair growth cycle, leading to thinning and shedding. During a 2003 study, published in The Journal Of Investigative Dermatology, low ferritin level was associated with hair loss in women.
• Inadequate oxygen can make everyday activities feel exhausting, and make you feel dizzy.
• Insufficient levels of this protein can affect overall tissue health, and lead to brittle nails and pale skin.
• Iron is vital for immune cell function, and low levels can weaken your immune system, making you more prone to infections.

How to increase ferritin levels?

To boost ferritin levels, it's essential to adjust your diet and lifestyle. Here’s how you can do that:

Eat More Iron-Rich Foods

Incorporate iron-rich foods into your diet to support ferritin production. For easily absorbed heme iron, choose red meat, chicken, and fish. Dr. Roy also recommends non-heme iron sources like spinach, beans, lentils, tofu, and fortified cereals.

Consume Vitamin C

Vitamin C can enhance iron absorption, particularly from plant-based sources. Pair non-heme iron foods with vitamin C-rich options like oranges or bell peppers to improve absorption. For instance, you can have spinach with lemon juice or a glass of orange juice with an iron supplement for maximum benefit.

Take Iron Supplements

In addition to dietary changes, iron supplements may be necessary if you need more support. Dr. Roy suggests that doctors may recommend supplements such as ferrous sulfate, ferrous gluconate, or ferrous fumarate. Always consult a doctor before taking supplements, as excessive iron intake can be harmful.

Avoid Calcium and Iron Together

While both calcium and iron are important for health, they compete for absorption. Dr. Roy advises avoiding dairy products, calcium-rich foods, or calcium supplements when consuming iron-rich foods. Aim for at least a two-hour gap between taking calcium and iron to optimize absorption.

Check if you have celiac disease

Celiac disease, an autoimmune disorder triggered by gluten, can lead to low ferritin levels. A 2021 study published in Nutrients found that 70% of participants with celiac disease had low ferritin levels. To improve ferritin levels, the expert recommends switching to a gluten-free diet, as it may enhance nutrient absorption.

Cook with Cast Iron Cookware

Dr. Roy suggests cooking with cast iron pans to naturally increase the iron content in your food. This is especially effective when preparing acidic dishes, like those with tomato sauce, as the cookware can enhance the iron content of the food.

Limit Intake of Phytates and Polyphenols

Phytates, present in legumes and whole grains, and polyphenols, found in tea, coffee, and wine, can hinder iron absorption. To boost ferritin levels, it's helpful to reduce the consumption of foods rich in phytates and polyphenols during meals that are high in iron.

Want to learn how to increase ferritin levels? Eat foods rich in vitamin B12. Image courtesy: Adobe Stock

8. Increase folate and vitamin B12

"Folate and vitamin B12 work alongside iron to produce healthy red blood cells," says the expert. For folate, dig into leafy greens, avocados, and lentils. To increase vitamin B12, eat eggs, dairy products, and fortified plant-based alternatives.

9. Regular monitoring and lifestyle adjustments

Routine blood tests can help to monitor levels of this key protein. If levels are persistently low despite making these changes, consult a healthcare professional. Also, avoid overexertion during periods of deficiency, as this can worsen symptoms like fatigue.

What to avoid when ferritin level is low?

When you learn how to increase ferritin levels, you should need to know what to avoid:

• High calcium intake with meals: Dairy products can interfere with iron absorption.
• Caffeine: Tea, coffee, and other caffeinated drinks reduce iron uptake.

  Excessive alcohol: Alcohol affects iron metabolism and can harm the liver, where the protein is stored.

• Junk and processed foods: These lack essential nutrients and may worsen deficiencies.
• Overtraining: Intense physical activity can deplete iron stores further.

Maintaining optimal levels of this protein is essential for overall health, including energy production, immune function, and hair health. While learning how to increase ferritin levels, focus on dietary changes, supplements, and lifestyle adjustments.

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