Ferritin Levels: What They Mean and How to Increase Them

Ferritin is the protein that stores your body's iron, so your ferritin level is the clearest sign of whether your iron reserves are healthy. In adults, a normal ferritin level is roughly 11–310 µg/L for women and 24–340 µg/L for men.

Low ferritin is one of the earliest signs of iron deficiency, often before a standard blood count looks abnormal. It can leave you tired, breathless and run down.

Our Protein & Ferritin (Iron Stores) Test is a quick, accurate way to check your ferritin. It's included in our Vitamins and Minerals assessments or can be added to most health check packages.

Here's what your ferritin level means, what causes it to drop, and how to bring it back up.

What is ferritin and why is it important?

Ferritin is a protein that stores and releases iron when the body needs it. It is found in cells in the liver, spleen, bone marrow and immune system, and makes up around 25% of total iron stores. Keeping ferritin at a healthy level is key for maintaining overall iron balance.

The body uses iron to make red blood cells, which transport oxygen around the body. Any iron not used immediately is stored as ferritin. Ferritin helps regulate the amount of iron in the blood so levels do not fall too low or rise too high.

Low ferritin suggests the body is struggling to store iron. This can lead to deficiencies such as iron deficiency anaemia, where the body cannot make enough red blood cells.

High ferritin can indicate iron overload or be linked to certain inflammatory conditions, including liver or renal disease or metabolic syndrome. Ferritin, therefore, plays a central role in reducing the risks of both deficiency and toxicity.

What are normal ferritin levels?

Ferritin levels can vary by age, sex, and health status. Typical reference ranges for adults are:

• Female: 11–310 µg/L
• Male: 24–340 µg/L

Testing can identify both low ferritin (iron deficiency) and elevated ferritin (possible iron overload or inflammation).

What causes low ferritin?

Low ferritin is a sign of iron deficiency anaemia, which occurs when iron stores are depleted. Common causes include:

• Menstruation: heavy periods can cause iron loss in women of reproductive age.
• Pregnancy: increased iron demand for mother and baby.
• Gastrointestinal bleeding: from ulcers, bowel or stomach cancer, or NSAID use.
• Chronic kidney disease: often linked to iron deficiency, requiring supplementation.

What are the symptoms of low ferritin?

Low ferritin can develop quietly, but common signs include:

• Extreme tiredness and weakness
• Pale skin
• Shortness of breath
• Cold hands and feet
• A fast or pounding heartbeat
• Brittle nails and hair loss
• Headaches or light-headedness
• A sore tongue, or unusual cravings such as ice

These symptoms have many possible causes, so a blood test is the only way to confirm whether low ferritin is behind them.

How to increase ferritin levels

You raise ferritin by treating anything causing the loss and by getting more iron in, and, just as importantly, helping your body absorb it. Here's how to do it well:

• Find and treat the cause. If heavy periods, bleeding or a medical condition is draining your iron, addressing that is the most important step. Speak to a GP if you're not sure why your ferritin is low.
• Eat more iron-rich foods. Build meals around the iron sources below, aiming for a mix across the week.
• Pair iron with vitamin C. Vitamin C sharply improves absorption of plant-based (non-haem) iron. Add peppers, citrus, tomatoes or a glass of orange juice to iron-rich meals.
• Time your tea and coffee. Tannins in tea and coffee, and calcium in dairy, reduce iron absorption. Keep them away from your main iron-rich meals.
• Consider a supplement (with advice). If diet isn't enough, an iron supplement can help, especially for vegetarians, vegans or those with absorption issues. Always check with a healthcare professional first, as too much iron is harmful.
• Retest to track progress. Ferritin builds back slowly. Retesting after a few months shows whether your stores are recovering.

Best foods to raise ferritin

Iron comes in two forms. Haem iron (from animal foods) is absorbed more easily than non-haem iron (from plants), but both count.

Haem iron (easily absorbed):

• Red meat
• Liver
• Poultry
• Fish and seafood

Non-haem iron (plant-based):

• Beans and lentils
• Tofu
• Nuts and seeds
• Dark green leafy vegetables such as kale and spinach
• Whole grains and fortified cereals

Ferritin vs iron: what's the difference?

People often use "ferritin" and "iron" interchangeably, but they do different jobs. Iron is the mineral your body uses to make haemoglobin and carry oxygen; ferritin is the protein that stores iron until it's needed.

Testing both gives the fullest picture; ferritin shows how much iron you have in reserve, while iron shows how much is circulating right now.

Iron levels that are too high matter too. Raised iron or ferritin can point to haemochromatosis, a hereditary condition where iron builds up and, untreated, can damage the liver, heart, joints and pancreas.

How can I test my ferritin levels?

A blood test is the most sensitive way to check your iron stores and catch a deficiency early. Our Protein & Ferritin (Iron Stores) Test measures your ferritin and key proteins, and is included in our Vitamins and Minerals assessments. Your sample is taken at your appointment and analysed by one of the UK's leading laboratories, and you'll receive a clear Results Report explaining what your levels mean.

• Accurate detection of low or high ferritin
• Checks alongside key proteins such as albumin and globulin
• Analysed by a UKAS/CPA-accredited laboratory
• 350+ venues across the UK, with prompt results

Frequently asked questions

How do I know if my ferritin is low?

Low ferritin often shows up as tiredness, weakness, pale skin, breathlessness or brittle nails. These signs overlap with many other conditions, so a blood test is the only way to confirm your levels.

How long does it take to raise ferritin levels?

Ferritin usually rebuilds slowly, over several months rather than weeks, even with a good diet or supplements. Retesting after around three months is a sensible way to check your stores are recovering.

Can low ferritin affect energy and immunity?

Yes. Low ferritin can reduce red blood cell production, which leads to fatigue and weakness and can leave your immune system less resilient, which is why catching it early matters.

Is a ferritin test included in other health checks?

Ferritin is included in our Vitamins and Minerals assessments and can be added to most health assessment packages, giving you a fuller view of your iron status.

How often should I check my ferritin?

It depends on your iron status, health and risk factors. If you have low iron or ongoing symptoms, more regular checks are worthwhile. Your healthcare provider can advise on the right timing for you.

Book your private ferritin test

Checking your ferritin is a quick, affordable way to understand your iron health and act early. With 350+ venues across the UK, there's likely a clinic just around the corner.

Book a ferritin test now.