What is the best thing to take for low ferritin?: A Guide to Boosting Your Iron Stores

October 12, 2025 •

4 min read

Iron deficiency is the most prevalent nutritional deficiency globally, affecting an estimated 1.2 billion people. When iron reserves run low, a condition reflected by low ferritin levels, it becomes crucial to address the problem. Understanding what is the best thing to take for low ferritin is the first step toward restoring energy and vitality.

Quick Summary

To improve low ferritin, a doctor typically recommends oral iron supplements, such as ferrous sulfate, combined with dietary enhancements and absorption-boosting strategies. In severe cases or with absorption issues, intravenous iron infusions may be necessary. Identifying the root cause is also key.

Key Points

Iron Supplements: The most direct way to raise low ferritin is through prescribed oral iron supplements, like ferrous sulfate or ferrous gluconate.
Combine with Vitamin C: Maximize iron absorption from supplements and plant-based foods by pairing them with a vitamin C source, such as orange juice or a supplement.
Prioritize Heme Iron: Incorporate heme iron from animal sources like lean red meat, poultry, and seafood, which is more easily absorbed than non-heme iron.
Avoid Absorption Inhibitors: Steer clear of consuming calcium-rich foods, coffee, or tea near the time you take iron supplements, as they can block absorption.
Consult a Doctor: Always get a proper diagnosis and work with a healthcare professional to determine the right dosage, type of supplement, and to identify the root cause of your low ferritin.
Consider IV Iron for Severe Cases: For severe deficiency, malabsorption issues, or intolerance to oral supplements, intravenous iron infusions may be a faster and more effective solution.

What is Ferritin and Why is it Low?

Ferritin is a protein that stores iron inside your cells. It serves as your body's main iron reserve, releasing iron when your body needs it. A blood test showing low ferritin levels indicates that your body's iron stores are depleted, a condition known as iron deficiency. This can occur long before anemia (low hemoglobin) develops, but it often leads to it if left unaddressed. Common symptoms include fatigue, dizziness, weakness, headaches, and hair loss.

Several factors can cause low ferritin:

Dietary Insufficiency: Not consuming enough iron-rich foods, especially on vegetarian or vegan diets.
Chronic Blood Loss: This is a common cause in adults, often due to heavy menstrual periods or undetected gastrointestinal (GI) bleeding from ulcers or polyps.
Malabsorption: Conditions like celiac disease or bariatric surgery can hinder the small intestine's ability to absorb iron.
Pregnancy: The body's iron requirements increase significantly to support the growing baby and expanded blood volume.
Inflammatory Conditions: Chronic inflammatory diseases can interfere with iron metabolism.

Oral Iron Supplements: The First Line of Treatment

For most people with low ferritin, oral iron supplementation is the primary and most effective treatment. A healthcare professional will determine the correct dosage, which is crucial for maximizing absorption and minimizing side effects.

Common oral iron supplements include:

Ferrous Sulfate: The most common and inexpensive form, though it can cause gastrointestinal side effects like stomach upset and constipation.
Ferrous Gluconate: An alternative form that may be better tolerated by some individuals.
Ferrous Fumarate: Another widely used ferrous salt.
Ferric Maltol: A newer oral iron option that can be better tolerated by some patients, including those with inflammatory bowel disease.

Tips for taking oral iron supplements:

Timing is Key: Taking supplements on an empty stomach can increase absorption, but if it causes stomach upset, taking it with a small amount of food is acceptable.
Alternate-Day Dosing: Some studies suggest that taking iron supplements every other day, especially at lower doses, can improve absorption and reduce side effects by optimizing the body's natural iron regulation.
Pair with Vitamin C: Vitamin C significantly enhances the absorption of non-heme iron. Taking your supplement with orange juice or a vitamin C tablet can be beneficial.
Avoid Inhibitors: Certain foods and beverages can inhibit iron absorption. Avoid taking your supplement with calcium-rich foods or milk, coffee, or tea.

Maximizing Dietary Iron Intake

While supplements are often necessary to rebuild depleted stores, diet plays a crucial role in maintaining healthy iron levels. Both heme and non-heme iron sources are important.

Heme Iron Sources: These are more readily absorbed by the body and come from animal products.

Meat: Beef, lamb, and poultry are excellent sources.
Organ Meats: Liver is particularly rich in iron.
Seafood: Shellfish like clams, oysters, and shrimp, as well as fish like tuna and sardines, are great options.

Non-Heme Iron Sources: Found in plant-based foods, fortified products, and eggs, this type of iron is less efficiently absorbed but still vital.

Legumes: Lentils, beans, and chickpeas.
Nuts and Seeds: Pumpkin seeds, pistachios, and cashews.
Dark Leafy Greens: Spinach, kale, and collard greens.
Fortified Grains: Iron-fortified cereals, bread, and pasta.
Dried Fruits: Apricots and raisins.

Strategies to improve non-heme iron absorption:

Combine with Vitamin C: A spinach salad with citrus dressing or fortified cereal with strawberries can increase absorption significantly.
Cook in Cast Iron: Cooking in a cast iron skillet can transfer some iron to your food, boosting your intake.

When is Intravenous (IV) Iron Necessary?

For individuals with severe iron deficiency, intolerance to oral supplements, or malabsorption disorders like inflammatory bowel disease, intravenous (IV) iron infusions may be required. This method delivers iron directly into the bloodstream, bypassing the digestive system. IV iron therapy is highly effective and can restore iron levels more quickly than oral supplements, though it is more invasive. It should always be administered under the guidance of a healthcare professional in a controlled setting.

Comparison of Common Oral Iron Supplements


Feature	Ferrous Sulfate	Ferrous Gluconate	Ferric Maltol
Elemental Iron	High concentration per dose	Lower concentration per dose	Lower concentration per dose
Bioavailability	Good, but can be inconsistent	Good, possibly better tolerated	Good, often with fewer GI side effects
Cost	Least expensive option	Moderately priced	Higher cost
GI Side Effects	Most common cause of constipation, nausea, and upset stomach	May cause less gastric distress than sulfate	Often better tolerated and less prone to cause GI issues
Absorption Inhibitors	Inhibited by coffee, tea, and calcium	Inhibited by coffee, tea, and calcium	Designed to be less affected by dietary factors

Addressing the Root Cause

Treating low ferritin isn't just about replenishing iron stores; it's also about addressing the underlying issue. For example, if heavy menstrual bleeding is the cause, your doctor may recommend treatment to manage it. If malabsorption is suspected, further investigation is needed. Without fixing the underlying problem, ferritin levels will likely drop again once supplementation stops.

Conclusion

For most people, a combination of dietary adjustments and oral iron supplements is the best approach for managing low ferritin. Key strategies include consuming heme and non-heme iron sources, boosting absorption with vitamin C, and avoiding inhibitors like coffee and tea near mealtimes. While oral supplements like ferrous sulfate are effective, alternatives like ferric maltol may offer fewer side effects. Severe cases may warrant intravenous iron. Always consult a healthcare professional for diagnosis, to determine the appropriate treatment plan, and to identify the underlying cause of your iron deficiency. Following a proper, monitored treatment plan will help restore iron stores and alleviate associated symptoms like fatigue. Read more on iron deficiency without anemia on the National Institutes of Health website.

Frequently Asked Questions

Ferritin is a protein that stores iron within your body's cells. It's an important indicator of your body's iron reserves. Low ferritin levels mean your body's iron stores are depleted, leading to symptoms like fatigue and, if untreated, iron-deficiency anemia.

For very low ferritin, diet alone is often not enough to replenish stores. While eating iron-rich foods is crucial for maintenance, supplements are usually required to quickly build up levels. A balanced approach combining a nutrient-dense diet with supplements is most effective.

To increase iron absorption, especially from plant-based sources (non-heme iron), combine them with foods high in vitamin C. For instance, add citrus fruits, berries, or bell peppers to your meals. Also, avoid drinking coffee, tea, or excessive milk with iron-rich meals.

Raising ferritin levels takes time and consistency. It typically takes several months of consistent supplementation and dietary changes to fully replenish iron stores. Your doctor will likely recheck your blood levels after a few months to monitor your progress.

Oral iron supplements can cause side effects such as constipation, nausea, stomach cramps, and dark-colored stools. Taking a lower dose, trying an alternative formulation like ferric maltol, or using alternate-day dosing can help minimize these issues.

Low ferritin is often the first sign of iron deficiency, indicating depleted iron stores. Low iron is a broader term for a total iron deficiency, and can lead to iron-deficiency anemia (low hemoglobin levels). You can have low ferritin without being anemic, but low ferritin means your reserves are low.

IV iron is typically reserved for cases of severe iron deficiency, or when oral supplements are ineffective or not tolerated due to severe side effects. It may also be necessary for people with malabsorption issues, such as those with inflammatory bowel disease.

While supplements are most direct for low ferritin, cooking with a cast iron skillet can add some iron to your food. A diet rich in heme iron (meat, fish) and combining non-heme iron (plant foods) with vitamin C is the best dietary approach. However, for significant deficiency, this might not be enough.