Ferritinug/L
Iron stores (also an inflammation marker)
Typical optimal range
30–400 ug/L
Female
A commonly cited optimal range is 30–400 µg/L, though reference ranges differ between laboratories and are also adjusted by sex and clinical context, so your own lab's reference intervals should always be used for interpretation. These figures are indicative — the range printed on your own lab report is the definitive one for your results.
Interpretation of ferritin results in the context of iron deficiency and iron overload follows NHS and NICE guidance, including NICE guideline NG34 on haemochromatosis and relevant NICE clinical knowledge summaries on iron deficiency anaemia.
What is Ferritin?
Ferritin is the main iron-storage protein in the body, found in cells throughout the liver, spleen, and bone marrow, with a small amount circulating in the blood. Measuring serum ferritin gives a reliable window into how much iron the body has in reserve — it falls long before haemoglobin does, making it the earliest laboratory indicator of iron deficiency. It also behaves as an acute-phase reactant, meaning levels rise during inflammation or infection regardless of iron stores, which is an important consideration when interpreting results.
What a high Ferritin means
A raised ferritin level is a signal worth investigating further with your GP, but it is not a diagnosis on its own — the most important next step is understanding the cause. It may reflect excess iron, but elevated ferritin is also a recognised response to inflammation, infection, and certain medical conditions.
- Hereditary haemochromatosis. This is the most common genetic condition affecting iron metabolism in the UK, causing progressive iron accumulation in organs. NICE guidance recommends ferritin and transferrin saturation testing when haemochromatosis is suspected, with genetic testing to follow.
- Acute-phase inflammation. Ferritin rises as part of the body's inflammatory response — an infection, autoimmune flare, or even strenuous exercise in the days before the test can push ferritin up without reflecting true iron overload. A repeat test once inflammation has settled is often informative.
- Liver disease. The liver is a major site of ferritin storage, and conditions such as non-alcoholic fatty liver disease (now termed MASLD) or hepatitis can cause ferritin to leak into the bloodstream, raising serum levels independently of iron status.
A high ferritin alongside high transferrin saturation is more specific for iron overload than a raised ferritin alone; your GP may check both together before drawing conclusions.
What a low Ferritin means
A low ferritin level is the earliest laboratory sign of iron deficiency, often present before anaemia develops, and in symptomatic people — such as those experiencing persistent fatigue, hair loss, or restless legs — it is the result most worth acting on.
- Insufficient dietary iron. Diets low in haem iron (found in meat and fish) or poorly planned plant-based diets without adequate iron-rich alternatives are a common contributor to low ferritin, particularly in women of reproductive age.
- Blood loss. Heavy menstrual periods are the leading cause of low ferritin in pre-menopausal women in the UK. Other sources of blood loss — including gastrointestinal bleeding — should be considered if there is no obvious explanation, and a GP can help investigate further.
Some people, particularly endurance athletes, may have ferritin levels at the lower end of the range without overt symptoms, but optimising stores is generally advised before symptoms appear.
Should I be worried?
A single ferritin result — whether high or low — rarely tells the full story on its own, and context matters enormously. If your result sits outside the reference range and you have symptoms such as fatigue, breathlessness, hair thinning, or unexplained weight changes, it is worth discussing with your GP rather than waiting. They are likely to repeat the test, check a full blood count, and may measure transferrin saturation or C-reactive protein (CRP) alongside ferritin to separate iron problems from inflammation. Causes of persistently high ferritin — such as haemochromatosis or liver disease — are very treatable when identified early, and iron deficiency is similarly straightforward to address once the underlying reason is understood.
What actually helps
Where low ferritin is the concern, a few evidence-backed lifestyle and dietary strategies can support healthy iron stores alongside any treatment your GP recommends.
- Pair plant iron with vitamin C. Non-haem iron from plant foods is less readily absorbed than haem iron from meat. Eating vitamin C-rich foods — such as peppers, citrus, or broccoli — at the same meal significantly enhances absorption and is particularly relevant for those on plant-based diets.
- Limit tea and coffee around meals. Tannins in tea and coffee can inhibit iron absorption when consumed with or shortly after iron-rich meals. Waiting an hour before or after eating is a practical, well-supported habit to adopt.
- Address heavy menstrual bleeding. If periods are a likely driver of low ferritin, speaking to a GP about management options — from hormonal treatments to investigating underlying causes — is one of the most effective interventions available.
- Review gut health if absorption is poor. Conditions such as coeliac disease can impair iron absorption and lead to persistently low ferritin despite adequate intake; if your levels are not responding to dietary changes, your GP may wish to investigate further.
Good supporting evidence exists for the following foods in maintaining healthy iron levels.
Red meat and offal (e.g. beef, lamb, liver)
The richest dietary sources of haem iron, which is absorbed two to three times more efficiently than non-haem iron from plant sources.
Legumes (lentils, chickpeas, kidney beans)
Good plant-based sources of non-haem iron; combining them with vitamin C significantly improves the amount absorbed.
Dark leafy greens (spinach, kale)
Provide non-haem iron alongside vitamin C and folate; spinach also contains oxalates that can limit absorption, so variety across greens is helpful.
Tofu and tempeh
Useful iron sources for those avoiding meat, with tempeh's fermentation process potentially improving mineral bioavailability.
Fortified breakfast cereals
Many UK breakfast cereals are fortified with iron at meaningful levels and can contribute substantially to daily intake, particularly for children and women of reproductive age.
Pumpkin and sesame seeds
Convenient, concentrated sources of plant-based iron that are easy to add to meals or snacks.
Track your own Ferritin
Upload a lab PDF and Better Days trends Ferritin over time, flags it when it drifts, and suggests foods that help.
More in Vitamins/Minerals
Sources & further reading
These are reputable UK health resources for further reading. This page is written to be consistent with their guidance but is not a substitute for them.
For information only — not medical advice, and not individually reviewed by a clinician. Reference ranges vary by lab and individual. Discuss any results with a qualified clinician before making changes.