Ferritin
Ferritin is your body's iron storage protein. Low ferritin means depleted iron stores — often the earliest sign of iron deficiency, even before anemia develops.
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What Ferritin measures
Ferritin is a protein that stores iron inside your cells (mostly in the liver, spleen, and bone marrow). Blood ferritin levels reflect how much iron you have in reserve. Low ferritin means your iron stores are running out — and your body will soon struggle to make new red blood cells.
Normal ranges
Reference ranges may vary slightly by lab. Always use the range provided on your specific test report.
What affects your ferritin level
- Inadequate dietary iron
- Heavy menstrual bleeding
- GI blood loss (ulcers, hemorrhoids)
- Malabsorption (celiac disease, gastric bypass)
- Endurance exercise (runners often have low ferritin)
- Vegetarian or vegan diets without careful planning
Foods that may help
Beef, lamb, liver
Heme iron — 2–3× better absorbed than plant iron
Oysters, clams, sardines
Exceptionally high heme iron
Dark leafy greens
Good plant source when paired with vitamin C
Pumpkin seeds
Plant iron + zinc
Bell peppers, citrus, strawberries
Vitamin C boosts iron absorption from plants
When to see your doctor
Ferritin below 30 ng/mL usually warrants supplementation. Below 15 often requires investigation for the source of iron loss. Don't self-supplement high doses — excess iron is toxic.
Related biomarkers
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Educational content only · Not medical advice