Ferritin, which is responsible for iron stores in our body, is often low in women for many reasons. How to recognize the deficiency in time and prevent it?
How Ferritin Affects Our Daily Life
Women have been conditioned for years to minimize minor health problems and consider them normal. We attribute severe hair loss to weather whims or seasonality, complete exhaustion after the gym to a hard workday, and sudden lack of energy to PMS. That is why any deficiency in the body is easily masked as stress, hormones, or simple fatigue. Such subtle changes in well-being are easily explained and even easier to ignore. A prime example of this is ferritin, a crucial but often overlooked protein, on which women’s health and well-being directly depend.
Advertisement.
What is Ferritin?
“When it comes to iron, most people think about the iron circulating in the blood. A standard complete blood count shows this,” explains nutritionist Karishma Shah. “However, ferritin is something else entirely. It’s a ‘depot,’ a storage form of iron.” It accumulates in an inactive form in the cells of the liver, spleen, bone marrow, and immune system, serving as the body’s reserve for the future. Ferritin is essential for oxygen transport (hemoglobin) and also affects energy production, concentration, hair growth cycles, mood, and thyroid function.
As explained by Dr. Shireen Lakhani, a specialist in women’s health and hormones, the connection between iron and ferritin is fundamental. When tests show normal blood iron levels but low ferritin, it means the body is already depleting its internal reserves and is on the verge of deficiency. “If you have both low iron and low ferritin levels simultaneously, the risk of developing iron-deficiency anemia is maximal, as the process has already begun,” warns the expert.
Why is Ferritin So Important for Women?
“Women are naturally more susceptible to low ferritin for many reasons: monthly blood loss during menstruation; depletion of iron stores during pregnancy and postpartum; lower iron intake in the diet (especially with vegetarianism); and hormonal fluctuations that impair its absorption,” notes Dr. Shah. “Even a slight deficiency that persists for a long time will manifest symptoms long before clinical anemia develops.”
Heavy menstruation can significantly deplete iron stores. During pregnancy, the demand for iron drastically increases as resources are directed towards fetal and placental development, and the postpartum period can further lower ferritin due to blood loss. Gynecological issues like endometriosis or fibroids also increase these risks.
Dr. Shah adds that most women feel best when their ferritin levels are at least 40-70 ng/ml. This level is necessary for good tone and healthy hair, even if laboratory reference ranges indicate lower numbers are supposedly “normal.” “Ferritin isn’t just iron; it’s an indicator of your body’s resources,” she says. “For women during pregnancy, postpartum, or periods of intense stress, it becomes vital.”
Signs of Ferritin Deficiency
Low ferritin doesn’t manifest with a single prominent symptom. It’s more of a cluster of minor and, at first glance, unrelated signs. These include:
- persistent fatigue even after adequate sleep;
- dizziness and shortness of breath;
- concentration problems and mood deterioration;
- brittle nails and noticeable hair loss;
- a constant feeling of coldness (“feeling cold”);
- worsening skin quality and dryness.
Dr. Sabika Karim, a cosmetic doctor and founder of the SkinMedical institute, notes that skin and hair are among the first to react to the problem: “Many patients notice sudden dry skin or even itching, and their hair becomes thinner and starts to fall out. But because these symptoms can be easily confused with regular overexertion, women rarely seek medical help in time. They are told everything is ‘normal’ because their hemoglobin is fine, but their ferritin level reveals a completely different reality.”
How to Increase Ferritin Levels?
Restoring balance requires a comprehensive approach. In terms of diet, Karishma Shah distinguishes between two types of iron: heme (animal-based, which is most easily absorbed) and non-heme (plant-based, which needs “help”). “For vegetarian women, I recommend adding lentils, chickpeas, beans, soy, tofu, spinach, greens, pumpkin and sesame seeds, and dates to their diet,” advises the nutritionist.
To improve iron absorption, combine these foods with vitamin C (lemon juice, berries, citrus fruits). If diet alone is insufficient, a doctor may prescribe supplements (mandatory based on blood tests) or, in severe cases, targeted intravenous iron infusions under strict medical supervision. However, it is important not only to take iron but also to optimize its absorption. This process is negatively affected by low stomach acidity, intestinal inflammation, excess calcium, and thyroid problems. “Tannins and polyphenols found in tea and coffee block iron absorption. Therefore, try to avoid drinking these beverages during or immediately after meals,” warns Dr. Karim. Furthermore, quality sleep and stress management play a huge role, as the body absorbs nutrients most effectively in a calm state.
Conclusion
“Ultimately, you need to find the root cause,” concludes Dr. Shah. “Ask yourself: why is menstruation too heavy? Is the gut functioning properly? Is chronic stress or a thyroid imbalance blocking absorption? If the problem isn’t solved at its core, ferritin levels will inevitably drop again.”
Based on material from: Vogue.fr