Jun 13, 2025
Raising Ferritin Levels: Why It Matters and How to Do It Right
Low iron can leave you drained. Here’s how to boost your ferritin levels safely and effectively.
Biomarkers
Written by
Mito Team
If you’ve ever felt tired for no clear reason, struggled with brain fog, or noticed unusual hair loss, your iron stores might be running low. More specifically, your ferritin levels could be low, and that matters more than most people realize.
At Mito Health, we believe understanding your bloodwork is the first step toward taking control of your energy, performance, and long-term health. So let’s break down what ferritin is, what happens if your ferritin is too low, and how to raise your ferritin level with science-backed strategies.
What Is Ferritin and Why Is It So Important?
Ferritin is a protein that stores iron in your body. You can think of it like a savings account for iron—there when your body needs it for things like making red blood cells, supporting your brain, and carrying oxygen to your muscles.
Your serum ferritin (the level measured in a blood test) is the best marker of your iron stores. While normal levels vary slightly, most labs use these ranges:
Women: 12 to 150 ng/mL
Men: 15 to 200 ng/mL
That said, you don’t want to aim for the bare minimum. Research shows people feel better when ferritin is well above the lowest normal value, especially if it’s under 50 to 70 ng/mL.
What Happens If Your Ferritin Is Too Low?
Low ferritin often means your iron stores are depleted, even if your hemoglobin is still in the normal range. This is called non-anemic iron deficiency, and it’s more common than you’d think.
Symptoms of low ferritin may include:
Fatigue and weakness
Brain fog or difficulty concentrating
Dizziness or shortness of breath
Headaches
Brittle nails or hair loss
Feeling cold all the time
The answer is clear: when your ferritin level is too low, it can affect your energy, your mental clarity, your immune system, and even your exercise performance.
Why Are Some People More Prone to Low Ferritin?
Some people simply need more iron than others, or they have trouble absorbing it. You're more likely to have low ferritin if:
You’re a menstruating woman, especially with heavy periods
You’re pregnant or have recently given birth
You follow a vegetarian or vegan diet
You have gut issues like celiac disease, H. pylori infection, or IBS
You’ve had a gastric bypass or other surgeries affecting digestion
You donate blood regularly
You have chronic inflammation (which can block iron absorption)
The good news? No matter the cause, there are practical steps you can take toward raising ferritin levels—and Mito Health can help you personalize that plan.
How to Raise Ferritin Level Safely and Effectively
1. Eat More Iron-Rich Foods
The best way to raise ferritin levels naturally is to start with your diet. Your body absorbs iron in two forms: heme and non-heme. Heme iron, which is found in animal-based foods, is the most easily absorbed. This includes red meat like beef or lamb, organ meats like liver, poultry, and seafood such as oysters, clams, and tuna.
Non-heme iron is found in plant foods like lentils, beans, tofu, spinach, kale, and fortified cereals. Even though it’s not as easy for your body to absorb as heme iron (which comes from animal sources), you can boost its absorption by eating these foods with something high in vitamin C, like oranges, bell peppers, or strawberries.
Just a tip: try to steer clear of tea, coffee, or calcium-rich foods when you have iron-rich meals, since they can make it harder for your body to take in the iron.
2. Use the Right Supplements
Sometimes, food alone isn’t enough, especially if your ferritin is already low. In that case, iron supplements can help you rebuild your stores more efficiently. Common forms include ferrous sulfate, ferrous gluconate, and ferrous bisglycinate.
The dose matters too. While high doses are often prescribed, research shows that taking lower doses—around 45 mg of elemental iron—every other day may actually lead to better absorption and fewer side effects.
To improve effectiveness, take your supplement with vitamin C and on an empty stomach, if possible. Just be cautious about taking it alongside calcium or high-fiber meals, which can reduce how much iron your body absorbs. If you experience side effects like constipation, nausea, or cramping, you can ask your doctor to switch to a gentler option.
3. Fix the Root Cause
Raising ferritin levels isn’t just about putting more iron in—it’s also about stopping the loss.
That might mean:
Treating heavy periods
Screening for gut conditions like celiac disease or H. pylori
Managing chronic inflammation or autoimmune disease
Getting a referral for gastrointestinal testing if you’re losing blood somewhere unseen
4. Monitor and Recheck
Once you’re working on how to raise your ferritin level, don’t forget to follow up. It usually takes 3 to 6 months of consistent changes to fully rebuild your iron stores.
The ideal target? Most experts recommend keeping ferritin above 70 to 100 ng/mL for optimal energy, immune support, and recovery, especially for active people, menstruating women, and those with chronic health conditions.
You Deserve Better Than “Normal”
If you’ve been told your iron levels are “fine” but still don’t feel like yourself, don’t settle. Raising ferritin levels isn’t just about hitting a number—it’s about feeling strong, focused, and energized again.
At Mito Health, we test your ferritin, iron saturation, CRP, and more to help you understand what’s optimal, not just “in range”. And we create a custom plan to boost ferritin levels and support your overall health
If you're wondering how to increase your ferritin level, we’re here to guide you every step of the way. Ready to take control of your energy? Let Mito Health help you uncover what your blood is telling you—and build a smarter plan to raise your ferritin for good.