Reference Ranges
Clinical Reference
12.0 – 150.0 ng/mL
Optimal Range
40.0 – 100.0 ng/mL
Critical Range
< 10.0
ng/mL
Iron storage protein; optimal >40
Related Conditions
Anemia
Low
Anemia
Low
Food & Lifestyle Recommendations
🍎 Food
Cook in cast iron pans — this significantly increases iron content of food
Acidic foods cooked in cast iron gain 6-20x more iron
🍎 Food
Red meat 2-3x/week provides heme iron (most bioavailable form); liver is the richest source
Heme iron absorption is 2-3x higher than non-heme iron
Evidence-Backed Supplements
When Low
-
Directly replenishes iron stores
Iron bisglycinate or ferrous fumarate 25–65 mg elemental iron/day On empty stomach or with vitamin C -
Enhances iron absorption and storage
Ascorbic acid or liposomal vitamin C 500–2000 mg/day Divided doses -
Vitamin C increases non-heme iron absorption 2-6x; take with iron supplements
Ascorbic acid or liposomal vitamin C 500–2000 mg/day Divided doses
Questions to Ask Your Doctor
- Is my ferritin level low enough to explain my symptoms even though I'm not technically anemic? Ferritin <30 often causes fatigue, hair loss, restless legs
- What is the best way to rebuild my iron stores — diet, oral supplements, or IV iron? IV iron for severe cases or oral intolerance
Upload your blood test to see how your Ferritin compares to reference and optimal ranges.
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