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
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.
