We all know iron is key for cell functioning as it produces red blood cells required to carry oxygen from the lungs to the various parts of the body. Ferritin, an intracellular iron storage protein, stores surplus iron and helps cellular function. It releases iron, stored in the inner body cells, to help whenever a shortage of iron occurs. The red blood cells help to keep the liver healthy and promote muscle function. A deficiency of ferritin levels can lead to low iron levels that can develop into anemia.
In this article, we will discuss ferritin and the common challenges in retaining healthy iron levels in the body. Also, the common signs and symptoms of ferritin shortage will be covered. The article will also focus on the dietary strategies that can improve ferritin levels and the treatment plans available to us. We will conclude with a few questions that will address some of the most pressing concerns. So without further ado, let us get started.
Understanding Ferritin And Iron Storage
As mentioned earlier, ferritin is a protein that is required for the body to function properly. A deficiency of this essential nutrient can make the body weak and prone to diseases. Generally, the shortage of iron happens due to inadequate dietary intake, increased body needs, and reduced absorption. In certain cases, chronic inflammation and blood loss can also lead to iron deficiency. Consuming healthy foods is one means through which you can improve iron proportions in the body. Some foods that can help you retain healthy iron levels are given below.
- Spinach
Spinach helps to promote weight loss and reduce hypertension besides preventing certain forms of cancer.
- Beans
Beans are a good source of proteins, minerals, and complex carbohydrates which help in the key functioning of the body.
- Nuts
Nuts are higher in fiber, help to fight inflammation, and also improve cardiovascular functioning.
- Fortified cereals
Fortified cereals contain vitamins, calcium, and iron in larger amounts that can help to retain bone strength and improve cell functioning.
- Lean red meat
Lean red meat has zinc and vitamin B12 that can improve metabolism and strengthen cognitive function.
Signs and Symptoms of Low Ferritin Levels
Low ferritin levels are the conditions in which iron stores in the body are depleted. It is a serious condition that has to be treated urgently to prevent severe diseases like anemia. The body shows some signs and symptoms of low ferritin levels See the list below.
- Fatigue
Fatigue can be of many factors however studies confirm that ferritin deficiency is one of the major reasons for this condition. If a person has a headache and shortness of breath along with it, urgent medical care should be attained.
- Headaches
Many times a shortage in ferritin levels displays itself as acute headaches that do not go away even after taking medicines.
- Dizziness
Experiencing lightheadedness or dizziness is another symptom that the body shows when there is a decline in iron reserves.
- Irritability
Low ferritin levels can also lead to irritability as iron deficiency can affect a person’s mood and behavior.
- Leg pain
Leg pain is also a symptom of low ferritin levels and can also lead to a condition known as restless leg syndrome.
Causes of Low Ferritin Levels
The prime cause of low ferritin levels is iron deficiency anemia caused by inadequate red blood cells. Blood loss occurring from the gastrointestinal tract can also be a factor perpetrating this condition. Find below the list of common causes of low ferritin levels.
- Poor dietary iron intake
Ferritin levels can be impacted by the poor intake of iron-rich foods. The condition can be reversed by adding iron-rich foods like green leafy vegetables, nuts, and beans into the diet.
- Inability to absorb iron
Certain body conditions, especially gastrointestinal diseases, also trigger iron ferritin levels. Celiac disease can cripple the intestine’s ability to absorb nutrients from food and cause iron deficiency anemia.
- Underlying medical condition
Liver diseases and restless leg syndrome along with iron deficiency anemia can cause inadequate ferritin levels.
- Vegetarian diet
A vegan diet can cause iron deficiency that can lead to ferritin levels dropping and producing bad consequences.
- Genetic conditions
Some hereditary diseases and genetic mutations cause changes in how blood utilizes iron which can lead to lower ferritin levels.
Diagnosing Low Ferritin Levels
A blood test that discloses a Complete blood count (CBC) is the most efficient way to diagnose low ferritin levels. The common symptoms of inadequate ferritin levels are fatigue, dizziness, headache, etc. A medical professional can diagnose this condition by analyzing the test results. The normal ferritin levels range from 24-336 μg/L for men and 11-307 μg/L for women.
Dietary Strategies to Raise Ferritin Levels
Ferritin levels can be increased by consuming a healthy balance of nuts and beans. You can also add broccoli and healthy greens to your diet to enhance its levels. Oysters and eggs can also be taken to improve ferritin levels naturally. It has been noticed that consuming dark chocolate and legumes increases iron levels in people who face blood pressure variations.
Lifestyle Changes to Improve Ferritin Levels
As far as improving ferritin levels in the body is concerned, taking proper rest and sleep is beneficial. Practicing meditation can calm your mind and help to reduce stress and anxiety, which can have a positive effect on the body. Besides, making dietary changes and taking iron supplements also help to elevate ferritin levels, however, it should be taken under the guidance of a registered medical practitioner.
Medical Treatments for Low Ferritin
The medical professionals usually prescribe iron supplements to improve ferritin levels in the body. The dosage may vary depending on your iron levels and has to be taken consistently over a period. Some physicians recommend taking vitamin C-rich fruits and vegetables along with the supplementation as it will help the absorption of iron effectively. In some worst cases of anemia, the doctor can also prescribe intravenous iron given through the vein. It helps iron directly enter the bloodstream.
Natural Remedies and Alternative Approaches
There are natural remedies for ferritin deficiency in Acupuncture, Ayurveda, and Homeopathy medical treatment. Some of them are provided in the list below.
- Dietary changes
Adding healthy vegetables and herbs into the diet has been seen to alter the ferritin levels. Moringa leaves, Sesame seeds, Beets, etc are a few of them.
- Lifestyle modifications
Getting adequate sleep and managing stress through yoga and meditation helps to build healthy ferritin levels.
- Improving gut health
Gut health plays an important role in improving the metabolic aspects of the body and allows healthy absorption of iron.
Conclusion
As we know, iron is an essential mineral that plays a pivotal role in the functioning of the body. Healthy ferritin levels ensure the production of red blood cells and oxygen is evenly distributed to all key organs. A dip in ferritin levels can cause great distress to the body and we will be exposed to severe diseases like anemia. This article dealt with the problems posed by ferritin deficiency and shed light on the options we have to improve its proportion naturally.
Frequently Asked Questions
How to fix low ferritin levels?
Consuming iron supplements along with vitamin C-rich food under the guidance of a physician can help improve ferritin levels.
How long does it take to raise ferritin levels?
Hemoglobin levels start to increase typically after two to four weeks of taking iron supplements. However, intravenous infusion can improve iron reserves within 7-9 days.
What vitamin increases ferritin levels?
Vitamin C, a healthy antioxidant that deters oxidative stress, increases ferritin levels effectively.
What foods are high in ferritin?
Soybeans, lentils, spinach, fortified cereals, nuts, and beef are some foods that have a higher concentration of ferritin.
What depletes ferritin levels?
Chronic blood loss and iron deficiency anemia deplete ferritin levels.
