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If you’ve been diagnosed with iron deficiency by a medical professional, you’re probably familiar with ferritin. But even then, though the two are connected, they aren’t interchangeable, as many are led to believe. “Ferritin is different [than iron that most people are familiar with],” integrative nutritionist and psychologist Karishma Shah tells Vogue. “It is your storage form of iron.”

“Think of it as your iron savings account,” adds Real Nutrition founder Amy Shapiro, RD. “When a doctor measures serum ferritin, they're getting a snapshot of how much iron you have in reserve. Low ferritin is often the first sign that iron stores are running low, sometimes long before anemia shows up. That's why people can feel tired, foggy, cold, or notice hair shedding even when their hemoglobin looks normal.”

So what’s the fix? Should you find that you may be dealing with an iron deficiency, one of the easiest ways to treat it is through your diet.

Key Takeaways

• You can increase your ferritin by eating iron-rich foods.
• There aren’t foods you necessarily have to avoid; what matters more is the timing of when you eat certain foods.

Can you increase ferritin levels through food?

“Yes, you can absolutely raise your ferritin levels through food by eating high-quality iron-rich foods consistently,” says board-certified sports dietitian Roxana Ehsani, MS, RD. “If a person comes to me with low ferritin stores, I typically suggest they focus on including one high-iron meal per day to boost absorption. It doesn’t happen overnight, but it can increase in a few weeks.”

“It's a slow build, not a quick fix,” Shapiro agrees. “The key is eating iron consistently and maximizing how much you actually absorb.”

Best Foods for Ferritin

According to Ehsani, there are two types of dietary iron: heme iron, which comes from animal-based food sources and is most readily absorbed by the body, and non-heme iron, which are found in plant-based foods and fortified cereals. Though non-heme iron isn’t absorbed by our bodies as easily as heme iron, she says it’s still a good idea to include in your diet if you’re low in ferritin. Shapiro agrees and encourages combining both heme and non-heme sources in the same meal.

Some of the best examples of heme and non-heme iron foods include:

Heme Iron

• Beef
• Poultry
• Pork
• Seafood

Non-Heme Iron

• Fortified cereal
• Cream of wheat cereal
• Molasses
• Beans
• Lentils
• Spinach
• Tofu

No matter which option you go for, Ehsani recommends pairing iron-rich foods with a source of vitamin C like tomatoes, strawberries, bell peppers, or oranges to enhance absorption of iron.

Another pro tip: she says to cook your foods in a cast-iron skillet to increase iron stores in the body. “Foods cooked in the skillet will actually draw iron from the pan itself,” she explains.

Are there foods you should avoid?

Both Shapiro and Ehsani say that you don’t have to cut food out for the sake of your ferritin levels. What’s more important is the timing of when you eat your iron-rich foods, as certain foods can interfere with iron absorption. Those foods include:

Coffee and Tea

“Their tannins and polyphenols can significantly reduce iron absorption,” says Shapiro. “Drink them at least an hour before or after an iron-rich meal.”

Calcium-rich Foods and Calcium Supplements

Shapiro explains that because calcium competes with iron, she would recommend taking calcium supplements at a different time of day. Also, don’t rely on a glass of milk alongside your iron-rich dinner.

Wheat Bran, Legumes, etc.

Shapiro says that high-phytate foods such as wheat bran, unsoaked grains, and legumes can block iron absorption. Try soaking these foods or looking for fermented versions if you want to include in the same meal as your iron-rich foods. Otherwise, avoid eating them at the same time.

Eggs

Shapiro explains that eggs contain a protein that binds iron, so it’s best to avoid eating them along with foods meant to help raise your iron levels. “[They] are nutritious, but they’re not the best vehicle for boosting iron on their own,” she adds.

Red Wine

Where ferritin is concerned, you may want to rethink your favorite merlot; Shapiro says that red wine and its polyphenols can inhibit iron absorption. Again, you don’t need to give up red wine completely. Just be more thoughtful of which foods you’re pairing with it.

Meet the Experts

• Karishma Shah, integrative nutritionist and psychologist
• Amy Shapiro, RD, Real Nutrition Founder
• Roxana Ehsani, MS, RD, board-certified sports dietitian

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