Feel tired? Want to increase your ferritin level!
Most of us do not know what ferritin is? What should be the ideal ferritin level? Is it the same as iron? It is not, but both are closely linked to each other.
Ferritin levels are important for everyone. Whether you are male or female, athlete or lazy person. If your ferritin level is low you may feel tired and weak. Ferritin is a protein in your body that stores iron, without which you can’t produce energy. Low ferritin levels usually show up as fatigue, a time when your body is too weak to produce sufficient energy due to inadequate iron stores. While there are many causes of fatigue, low ferritin is one of the most common causes that get easily overlooked.
What is ferritin and why is it important?
Ferritin is a protein that stores iron, a nutrient necessary for the production of healthy red blood cells and the distribution of oxygen throughout the body. You need iron to maintain healthy immune function, to keep you energized all the time.
Iron plays a role in the formation of hemoglobin in your blood, which carries oxygen; and in cellular functioning, such as DNA synthesis and energy metabolism. Proper levels of ferritin are important to the health of the body, since low ferritin levels mean iron deficiency anemia characterized by complaints of fatigue, weakness, and a weakened immune system. Therefore, maintaining proper levels of ferritin will go a long way toward warding off any conditions related to iron deficiency and making sure the body is always performing at its best.
- Helps to create Energy
- Boost immunity
- Produce red blood cells and hemoglobin
- Brain development
- DNA synthesis
Causes of low ferritin
Low ferritin level are typically caused by a low level of iron in the blood. If you have low ferritin, it doesn’t mean that you’re clinically deficient in iron, but you could be on your way to developing a true iron deficiency and iron-deficiency anemia.
Poor absorption: Medical disorders and surgical interventions can interfere with iron absorption from food.
Inflammatory Diseases: It is well known that chronic inflammatory conditions, such as arthritis, chronic infections, or inflammatory bowel disease, interfere with iron metabolism and usually lead to decreased ferritin levels in the body.
Dietary Restrictions: Vegan/vegetarian diets can reduce the overall intake of iron if not appropriately planned, since plant sources are less easily absorbed by the body than animal sources.
Malnutrition: Overall malnutrition or a diet deficient in iron or some other such essential nutrient can lead to not only a deficiency of iron but also low ferritin levels.
Chronic Kidney Disease: This results in anemia and low ferritin levels due to low levels of erythropoietin, the hormone responsible for the production of red blood cells.
Alcohol Abuse: Chronic alcohol consumption will produce an interference effect on iron absorption and storage, hence leading to low ferritin levels.
Genetic Disorders: Certain rare genetic disorders can be the reason behind low ferritin levels in the body, despite adequate iron intake. For example, IRIDA, iron-refractory iron deficiency anemia.
What are the symptoms of low ferritin?
Low ferritin can lead to a variety of symptoms, often related to iron deficiency.
- Fatigue and weakness
- Dizziness
- Headaches
- Shortness of breath
- Difficulty concentrating
- Weak hair and nails
- Restless legs
- Poor appetite
How to increase ferritin level
One of the best ways to boost your ferritin level is through changing the diet. Incorporating iron rich food in your diet can increase the ferritin level.
There are two types of dietary iron heme and non heme. Here is the list of heme and non heme iron;
- Heme iron: Meat is the main source of heme iron and is easily absorbed in the body. Good source includes;
- Poultry: Chicken,eggs, turkey.
- Red meat: beef, lamb, pork.
- Seafood: oyster,Mussels,shrimp, clams, sardines. mackerel, tuna, scallops.
- Organ meat: liver.
- Non heme iron: Non heme iron comes from plants. There are good sources of non heme iron including;
- Legumes: chickpeas, lentils, peas.
- Leafy Vegetables: Spinach, kale, swiss chard, beet green, parsley, watercress, seaweed.
- Vegetables: sweet potatoes, broccoli, string beans.
- Nuts and seeds: cashew, almonds, pumpkin seeds.
- Fruits: Strawberries, watermelon, figs.
- Whole grains: brown rice, quinoa, oatmeal.
- Iron-fortified cereal, bread and pasta.
How much iron need everyday
The recommended iron intake depends on age and gender.
The National Institutes of Health, Office of Dietary Supplements suggests the following recommended daily allowances for iron:
- Birth to 6 months: 0.27 milligrams
- Infants 7-12 months: 11 milligrams
- Children 1-3 years: 7 milligrams
- Children 4-8: 10 milligrams
- Children 9-13: 8 milligrams
- Teen boys 14-18: 11 milligrams
- Teen girls 14-18: 15 milligrams
- Adult men 19-50: 8 milligrams
- Adult women 19-50: 18 milligrams
- Adults 51+: 8 milligrams
- Pregnant women: 27 milligrams
- Breastfeeding teens: 10 milligrams
- Breastfeeding adults: 9 milligrams
How to increase iron absorption
Certain foods and drinks affect iron absorption.
Tannins
Tea contains compounds called tannins. Some research suggests tannins may reduce iron absorption in the body.
For some people, avoiding drinking tea with food or straight after a meal may help improve iron absorption.
Vitamin C
To increase iron absorption, include vitamin c rich food in the meal.
For example; drink a glass of orange juice alongside the fortified cereal breakfast.or eat tomatoes and peppers with lentils.
Cook in cast iron
Cooking your food in the cast iron pots or pan can increase the iron content.
Iron Supplements
At times, new dietary patterns alone may not be enough to raise ferritin levels adequately; in such cases, iron supplementation may be required. Your doctor may advise on the correct form and dose of iron supplement that you may need. Common forms of iron supplements include ferrous sulfate, ferrous gluconate, and ferrous fumarate.
While taking iron supplements, the following are the guidelines that should be followed:
Take on an empty stomach: Iron supplements are most readily absorbed when taken on an empty stomach. If taken and it causes an upset stomach, then you should take it with a little food.
Take with Vitamin C: You can take your iron supplement with a source of vitamin C, such as a glass of orange juice, to help in better absorption.
Avoid Calcium: As mentioned above, do not take iron supplements around the time that you are eating foods rich in calcium or taking calcium-containing supplements.
Watch for Side Effects: Iron supplements may rarely cause gastrointestinal side effects like constipation, nausea, and epigastric pain. If this occurs, notify your doctor. She may switch you to a different preparation or add a stool softener.
Lifestyle Changes to Support Iron Levels
Apart from the dietary intake and supplementation, there are some specific lifestyle changes that might be helpful in maintaining or supporting normal ferritin levels:
Regular Exercise: Regular physical activities will help improve the individual’s health in general and aid in maintaining healthy iron content. However, an endurance athlete has to be quite aware that excessive exercise could, at times, cause loss of iron due to sweating and hemolysis.
Manage Stress: This helps in the absorption of nutrients, since diachronic stress may affect the nutrient absorption potential and general health. Stress management techniques such as meditation, yoga, deep breathing exercises, and good sleep can be supportive to better iron absorption and utilization.
Avoid Blood Donations: If you have low ferritin levels, it is best to avoid blood donations.
Conclusion
Bringing up low ferritin levels is complex and involves dietary, supplemental, and lifestyle changes. You can raise your ferritin with iron-rich foods, enhanced iron absorption, and supporting life changes that significantly contribute to your health. Be sure to work closely with your healthcare provider in tailoring a plan that suits your specific needs and monitor your progress regularly. With a bit of commitment and a few correct strategies, you can reach and maintain healthy ferritin levels to ensure your body obtains the iron it requires to work at its best.
