You know that term “ferritin” that gets thrown around whenever you have a blood test? Well, it plays a crucial role in your body’s iron levels – and when ferritin is low, you might start feeling pretty out of whack.
Think of your body like a well-stocked pantry. You’ve got the fresh goods you eat daily, but you’ve also got those canned beans and bags of rice for when supplies are running low. Ferritin is kind of like your body’s version of those canned goods – it’s a protein that stores away iron for a rainy day.
When Ferritin Takes a Nosedive
Low ferritin equals low iron stores, and that can lead to some not-so-fun symptoms like:
- Shortness of breath (like you just ran a marathon…while standing still)
- Irritability (you snap at your dog for, well, being a dog)
- Dizziness (the room’s suddenly spinning, and you didn’t even drink)
- Unexplained fatigue (Netflix bingeing has become an extreme sport)
- Ringing in your ears (no, it’s not tinnitus from that Metallica concert in ’08)
- Pale, dry skin (you’re making the Cullen clan look tan)
- Heart palpitations (let’s not give your heart a reason to be so excited)
- Increased hair shedding (bald is brave, but you’d like to keep your luscious locks)
Why’s My Ferritin So Low?
The biggest culprit is usually an iron-poor diet, especially if you’re rocking that plant-based lifestyle. But other causes could be:
- Excessive menstrual bleeding (periods treating you like an MMA fighter)
- Overexercising (giving “no days off” a whole new meaning)
- Pregnancy (your little tenant is hogging all the iron)
The Anemia Distinction
Now, low iron stores and iron-deficiency anemia might seem like two peas in a pod, but they’re actually distinct conditions. With anemia, you lack enough healthy red blood cells to carry oxygen efficiently. But with just low ferritin/iron stores, your blood counts can still be normal – your body is just running low on that precious iron stockpile.
Think of it this way: if your iron stores and hemoglobin (the protein in red blood cells that transports oxygen) are both low, you’ve got iron deficiency anemia. But if only your ferritin is low while your hemoglobin is still kickin’, you’ve just got an iron deficiency.
The Ferritin Blood Test
If your doc suspects you’re iron-deficient, they’ll likely order a ferritin blood test. No fasting required – you can eat and drink like normal beforehand.
The normal ferritin range is:
- For women: 11 to 307 micrograms per liter
- For men: 24 to 336 micrograms per liter
A low result could mean you need to beef up your iron intake. But don’t worry, there are plenty of ways to get those ferritin levels back up to snuff.
Raising Your Ferritin Game
Diet Tweaks
Upping your dietary iron is job one for improving ferritin. There are two types of iron: heme (from animal sources) and non-heme (from plants). Your body absorbs heme iron like a champ, but having some non-heme sources around can actually help you take in that plant-based iron better.
So do yourself a favour and combine the two at meals. Steak and spinach? You’ve got a winning iron duo right there.
Heme Iron All-Stars:
- Beef (red meat takes the iron crown)
- Lamb
- Pork
- Fish
- Poultry
Non-Heme Heroes:
- Pulses (lentils, beans, peas)
- Legumes
- Dark leafy greens
- Tofu
- Nuts
- Seeds
If you’re plant-based, you’ll need to double down on those non-heme sources, especially if Aunt Flo is a regular visitor. And don’t forget about vitamin C – loading up on citrus fruits or veggies can give your iron absorption a helpful boost.
Supplement Saviours
Dietary adjustments are great, but a quality iron supplement can really seal the deal. Look for one with 7-20mg of iron (depending on your age and gender), and bonus points if it has some vitamin C for enhanced absorption.
With some diet upgrades, smart supplementation, and your doctor’s guidance, you’ll have those ferritin levels looking fabulous in no time. And who knows? You might just rediscover your long-lost energy and vigour!
Photo “Fatigue” by Anthony Cunningham for Zoom Health
Zoom Health is a leading UK supplier of Home Health Tests and Earplugs
