You can increase ferritin levels by eating more iron-rich foods, pairing them with vitamin C, reducing iron-absorption blockers, and taking iron supplements if prescribed by your doctor. Ferritin is the protein that stores iron, so raising ferritin is about restoring iron balance and absorption, not taking a “ferritin supplement.” At Landys Chemist, our advice is to combine diet, the right form of iron, and medical monitoring to safely improve ferritin.

What is Ferritin and why is it important?

Ferritin is the protein that holds iron inside your cells. Low ferritin is often the earliest sign of iron deficiency, even before anaemia develops.

Ferritin is also an acute-phase reactant which means levels can rise during infections or inflammation. This means someone can appear to have high ferritin but still be iron-deficient, which is why proper testing is important.

Symptoms of Low Ferritin

Low ferritin means your reserves are running low, often causing fatigue and weakness. Rebuilding these iron stores requires a strategic approach: optimising diet for maximum absorption and, if necessary, using supplements.

Common signs of low ferritin include:

• Fatigue and weakness
• Pale skin
• Brittle nails and thinning hair
• Shortness of breath with exertion
• Dizziness or poor concentration
• Restless legs

n women, heavy periods may worsen these symptoms. According to the NHS, ferritin is the most sensitive marker of iron stores, so testing is recommended if these symptoms are present. You can check your ferritin levels through a blood test with your GP or healthcare provider.

How to Increase Ferritin Levels

Because ferritin reflects your iron stores, the most effective strategies focus on improving iron intake, supporting absorption, and ensuring your body has the right cofactors.

1. Eat Iron-Rich Foods: Heme vs. Non-Heme Iron

Dietary iron comes in two forms, which are absorbed at very different rates:

• Haem iron: Found in animal products, haem iron is the most bioavailable form and absorbed more easily by the body. Good sources include lean red meat such as beef and lamb, organ meats like liver, and seafood including oysters and clams. If you are vegetarian or vegan, you won’t get haem iron but can focus on plant-based alternatives.
• Non-haem iron: Found in plant foods like lentils, beans, tofu, fortified cereals, and leafy greens (watercress, kale). This form is harder to absorb, but pairing it with vitamin C-rich foods (citrus, peppers) or supplements can boost absorption.
• Eat haem and non-haem iron foods together: For example, beef with beans or chicken with lentils helps the body absorb iron better, making your meals more effective for raising ferritin.

2. Limit iron absorption blockers:

Common foods and drinks can severely inhibit iron uptake.Here are the main things to look out for to prevent this from happening:

• Caffeine and Tannins: The polyphenols (also known as tannins) in tea and coffee can reduce iron absorption by up to 70%. You must avoid drinking them for at least one hour before and after an iron-rich meal or supplement.
• Calcium and Dairy: The mineral calcium competes with iron for absorption. Do not consume milk, cheese, yoghurt, or calcium supplements in the same window as your iron dose or meal.
• Phytates: Found in high concentrations in high-bran cereals and unprocessed whole grains, phytates bind to iron. Separate the intake of high-fibre foods from your main iron-boosting efforts.

3. Iron Supplements 

When diet isn’t enough, iron supplements can help. Options include:

• Ferrous sulphate or fumarate (prescribed tablets, effective but can often cause digestive side effects). 
• Iron bisglycinate (gentler, better tolerated by sensitive stomachs).
• Liquid iron (useful for those who struggle with tablets)

The best supplement for improving your ferritin levels is Thorne Ferrasorb Capsules, which provide gentle Ferrochel® iron alongside vitamin C, B6, B12, and folate to boost absorption and support red blood cell production without the usual digestive side effects.

 Always take under medical guidance, as excess iron can be harmful.

4. Supportive Nutrients & Lifestyle

Ferritin isn’t only about iron. Other nutrients and lifestyle factors play a key role in whether your iron stores increase effectively.

• Vitamin B12 and folate: Studies show both Vitamin B12 and Folate are essential for healthy red blood cell formation.
• Copper and vitamin A: Copper helps mobilise iron from cells, while vitamin A supports the release of stored iron into the bloodstream (Nutrients, 2020).
• Lifestyle factors: Excessive alcohol intake and poor gut health (such as in coeliac disease or inflammatory bowel disease) can reduce absorption. Supporting digestive health is just as important as what you eat.

6. Underlying causes: 

Low ferritin can result from more than diet:

• Heavy periods are a leading cause for women.
• Gut conditions like coeliac disease or IBD affect absorption.
• Chronic inflammation can raise ferritin but still leave the body iron-deficient.

7. Monitor & Retest

• Always retest ferritin after 8–12 weeks of changes.

Normal ferritin ranges (NHS guidance):

• Men: 24–340 µg/L
• Women: 11–310 µg/L
• Postmenopausal women: 30–300 µg/L
• Children (6 months–15 years): 7–140 µg/L

Low results may indicate iron deficiency, while very high levels can point to iron overload (such as haemochromatosis) or inflammation. Always interpret ferritin in context with other blood tests such as haemoglobin and transferrin saturation.

“Ferritin is more than just a number, it tells us about storage, inflammation, and overall health. Sometimes the key is treating the root cause, not just topping up iron,” says Mitesh Desai, Nutritionist at Landys Chemist.

Summary

The best way to increase ferritin levels is by eating haem and non-haem iron foods, pairing with vitamin C, and using gentle iron supplements if prescribed. Additional support with B12, folate, copper, and vitamin A, along with treating causes like heavy periods, gut conditions, or chronic inflammation, can make a significant difference. Retest after 8–12 weeks under medical supervision.

FAQs on Increasing Ferritin Levels

Are ferritin and iron the same thing?

No. Iron is a mineral you get from food or supplements. Ferritin is the protein that stores iron in your cells. Low ferritin usually means your iron reserves are low.

What is the fastest way to increase ferritin?

Iron supplements, such as ferrous sulphate or iron bisglycinate, are the quickest way to raise ferritin. Levels often improve within 8–12 weeks under medical guidance.

Can diet alone raise ferritin levels?

Yes, but it is slower. Eating haem iron (meat, fish) with non-haem iron (beans, lentils, leafy greens) and pairing with vitamin C-rich foods helps improve absorption.

Why is my ferritin still low after taking iron?

Possible reasons include poor absorption (due to gut issues), ongoing blood loss (such as heavy periods), or missing nutrients like B12, folate, or copper.

Is high ferritin dangerous?

Yes. Very high ferritin may indicate iron overload (such as haemochromatosis) or inflammation. Always get ferritin checked alongside other iron markers.

Sources:

1. Limitations of Serum Ferritin in Diagnosing Iron Deficiency in Inflammatory Conditions - PMC
2. Iron deficiency anaemia - NHS
3. Iron (good sources of) - Milton Keynes University Hospital
4. Dietary Iron - StatPearls - NCBI Bookshelf
5. Iron-Rich Food | List of Meats And Vegetables | Red Cross Blood
6. Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet - ScienceDirect
7. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages - PubMed
8. Calcium and iron absorption--mechanisms and public health relevance - PubMed
9. Folate, vitamin B12, ferritin and haemoglobin levels among women of childbearing age from a rural district in South India | BMC Nutrition
10. The Causal Effects of Blood Iron and Copper on Lipid Metabolism Diseases: Evidence from Phenome-Wide Mendelian Randomization Study

Medically Reviewed & Authored By

This article was medically reviewed by Girish Desai, Chief Pharmacist at Landys Chemist since 1982 (GPhC Reg. No. 2019217).
Written and compiled by Rhysa Phommachanh, Head of Digital at Landys Chemist and specialist in health and wellbeing content strategy.

Disclaimer: This content is grounded in research and expert pharmacy and nutrition knowledge to ensure accuracy and relevance.