Ferritin
This blood test measures your body's iron reserves — too low and you're exhausted, too high and you're accelerating oxidative damage.
Ferritin is your body's iron storage protein. Think of it as the balance in your iron bank account. Low ferritin is one of the most common causes of fatigue and hair loss in India — especially in women. But high ferritin is equally dangerous: excess iron generates free radicals that damage cells and accelerate aging.
Good for you if: You experience unexplained fatigue, hair thinning, restless legs, poor exercise recovery, heavy periods, or follow a vegetarian/vegan diet.
Dive deeper into the scienceWhat is this test?
Ferritin is a protein that stores iron inside your cells. When you need iron — to make haemoglobin, generate energy, or support thyroid function — your body draws from these ferritin stores. A serum ferritin test tells you how much iron you have in reserve.
Here's the catch: ferritin is also an acute phase reactant, meaning it rises during inflammation, infection, or liver disease — even if your actual iron stores are low. That's why you should always interpret ferritin alongside CRP and a full iron panel for an accurate picture.
What your number means
| Ferritin | What it means | What to do |
|---|---|---|
| <15 ng/mL | Iron depletion | Iron bisglycinate 25–50mg daily + vitamin C; investigate cause |
| 15–30 ng/mL | Low — causing symptoms | Supplement iron; expect fatigue and hair improvement in 3–6 months |
| 30–50 ng/mL | Suboptimal | May benefit from gentle supplementation; retest in 3 months |
| 50–150 ng/mL | Optimal — longevity target | No supplementation needed; maintain with diet |
| 150–300 ng/mL | Elevated — investigate | Check CRP, liver enzymes; rule out inflammation; consider blood donation |
| >300 ng/mL | High — potential iron overload | Screen for hemochromatosis; avoid iron supplements and red meat; physician review |
Most labs report 12–300 ng/mL as "normal" for men — that's an enormous range. A ferritin of 15 will leave you exhausted, while 300 may be driving silent oxidative damage. The longevity-optimised range is 50–150 ng/mL — enough for energy and function without excess free radical generation.
How to improve it
Iron bisglycinate — the best-tolerated form. Take 25–50 mg on an empty stomach with vitamin C (200 mg) for absorption. Avoid taking with tea, coffee, or calcium supplements.
Eat heme iron sources — if non-vegetarian: red meat, liver, and dark poultry are 3–5× better absorbed than plant iron. For vegetarians: combine iron-rich foods (spinach, lentils, jaggery) with vitamin C.
Avoid blockers at meal time — tea, coffee, and calcium supplements reduce iron absorption by 40–60%. Separate by 2 hours.
Blood donation — the simplest, most effective way to lower ferritin. Each donation removes ~250 mg of iron. Donate every 3–4 months until ferritin is in range.
Reduce red meat and iron-fortified foods. Avoid vitamin C with meals (it enhances iron absorption). Screen for hereditary hemochromatosis if ferritin is persistently above 300.
Want to track your ferritin?
eterni connects your lab results into a trajectory — so you see trends, not just a number.
Get early accessFrequently Asked Questions
What is a healthy ferritin level?
Labs accept anywhere from 12–300 ng/mL as normal — that range is too wide to be useful. Optimal for energy, hair, and longevity is 50–150 ng/mL. Below 30 causes fatigue and hair loss even without frank anaemia. Above 200 (men) or 150 (women) may indicate iron overload.
Can ferritin be too high?
Yes. Excess iron generates free radicals through the Fenton reaction, accelerating oxidative damage and aging. Ferritin above 200 ng/mL in men or 150 ng/mL in pre-menopausal women warrants investigation for hemochromatosis, inflammation, or liver disease. Blood donation is the simplest way to lower it.
Why is ferritin low even though I eat well?
Vegetarian/vegan diets contain only non-heme iron, which has 2–20% absorption vs 15–35% for heme iron from meat. Tea and coffee with meals block absorption further. Heavy periods, gut issues (low stomach acid, celiac), and intense exercise also deplete iron. Take iron bisglycinate with vitamin C on an empty stomach.
Should I take iron supplements?
Only if your ferritin is below 50 ng/mL. Never supplement iron without testing — excess iron is harmful. Use iron bisglycinate (gentler on the gut), take with vitamin C for absorption, and avoid taking with tea, coffee, or calcium. Retest every 3 months and stop once you reach 80–100 ng/mL.
How it's measured
A standard blood draw, ideally fasting and in the morning (ferritin has mild diurnal variation). Labs use immunoassay methods. The test costs ₹300–600 at most Indian labs and is widely available. For a complete picture, request ferritin alongside serum iron, TIBC, transferrin saturation, and CRP.
Clinical ranges vs optimal ranges
The clinical reference range (12–300 ng/mL for men, 12–150 ng/mL for women) is designed to detect frank deficiency and hemochromatosis — not to optimise health. Dermatology research shows hair loss symptoms begin below 30 ng/mL. Fatigue and exercise intolerance start below 50 ng/mL. Longevity data suggests the best outcomes at 50–150 ng/mL, where iron supports function without excessive oxidative burden.
India-specific considerations
Iron deficiency is India's most common nutritional deficiency. Over 50% of Indian women of reproductive age are iron deficient, largely due to vegetarian diets, heavy tea consumption, and menstrual losses. Paradoxically, certain Indian populations (particularly men who eat meat regularly and don't donate blood) may have elevated ferritin — sometimes masking underlying issues.
Ferritin can be falsely elevated in India due to high prevalence of chronic infections, thalassemia trait, and NAFLD. Always check CRP alongside ferritin to distinguish true iron excess from inflammation-driven elevation.
Connected supplements
- Iron bisglycinate — best-tolerated supplemental form; 25–50 mg with vitamin C
- Vitamin C — enhances non-heme iron absorption 2–6×; take 200 mg with iron
- Lactoferrin — improves iron absorption while being anti-inflammatory; alternative to ferrous sulfate
- Curcumin — iron chelator; may lower ferritin in iron-overloaded individuals (caution if deficient)
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eterni connects your lab results, supplements, and retests — so you can see the trajectory, not just a snapshot.
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