If your afternoon slump has turned into more of a personality trait, and your hair, nails, and attention span are all underperforming, there may be something going on with your iron levels.
Meet ferritin. She’s not as buzzy as magnesium or as TikTok-famous as cortisol, but she deserves a spot in your wellness understanding.
According to Dr. Sherry Ross, cofounder of Oneself, Intimate Skin Care, and the Pair-a-Docs Podcast—aka your new hormone whisperer—ferritin is essentially your body’s iron savings account.
She shares all the need-to-know info in the Q&A below.
Q: What exactly is ferritin, and how does it differ from iron?
A: Ferritin is a special protein that stores and releases the body’s iron when needed. Ferritin levels in the body show how much iron the body has saved. If ferritin levels are low, this mirrors low levels of iron in the body. Iron is a mineral used in the body to make hemoglobin, which is the key component of red blood cells. Iron has an important role in the body, helping with oxygen transport, energy levels, fighting infection, and the body’s growth and development.
Translation: Ferritin stores extra iron that your cells don’t need and releases it when they do. Your ferritin level indicates how much iron you have in reserve. If ferritin is low, your iron levels most likely are too, and that’s when things start to feel … off.
Q: Why should women pay close attention to their ferritin levels?
A: Women are more prone to blood loss during the years prior to menopause. Heavy and prolonged periods can lower ferritin levels, and women may experience disruptive symptoms that include fatigue, lack of energy, dizziness, heart palpitations, shortness of birth and headaches.
Q: What are some symptoms or side effects, long or short-term, of having low ferritin levels?
A: Short-term symptoms of low ferritin include tiredness, weakness, pale skin color, shortness of breath with exercise, dizziness or lightheadedness, headaches, poor concentration, brain fog, fast heartbeat, restless leg syndrome, feeling cold, and cravings for ice, dirt, starch, or other non-food substances.
Long-term symptoms of low ferritin include more noticeable shortness of breath with exercise and walking, worsening cognitive functioning, hair loss and change in hair texture, brittle or spooning nails, trouble concentration, heart palpitations, and an increased susceptibility to infections.
Low ferritin levels during pregnancy can lead to preterm birth, low birth weight, fetal anemia, neurodevelopment problems in the baby and maternal blood transfusions.
Often, the longer you have depleted ferritin levels, the worse the effects get. Hair can start shedding, nails may become brittle or spoon-shaped, and your regular workouts suddenly feel next to impossible.
Building Back Up
The gold standard: food first.
Dr. Sherry recommends prioritizing iron-rich, animal-based sources like red meat, salmon, and eggs, since they’re easier for your body to absorb. Plant-based options, like lentils, spinach, tofu, and fortified grains can help, too, but may require a little more strategy to be effective.
Supplements are an option, but they’re not exactly a spa day for your digestive system. “Iron supplements can be hard to absorb and may cause side effects like constipation, nausea, and stomach pain,” she notes.
If your levels are really low, a doctor may recommend intravenous iron, but that’s typically a last resort. Here’s why this matters most for women, especially those who wish to conceive.
Thinking About Getting Pregnant? Start Now.
If conception is on your vision board, ferritin deserves a serious check. Dr. Sherry suggests testing your levels at least six months in advance because rebuilding iron stores can take time—up to three months, in many cases.
More importantly, you’ll want to understand why your levels are low in the first place. Common culprits include heavy periods, gastrointestinal issues, or underlying medical conditions. Address the root cause, not just the symptoms.
Ferritin may not trend on your For You page, but its impact runs deep. When your iron stores are depleted, your hormones feel it, from disrupted cycles and mood swings to thyroid sluggishness and fertility challenges. Think of rebuilding your ferritin as foundation work. Get your levels right, and your whole hormonal ecosystem has a better chance of running the way it’s supposed to.
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