11 Foods That May Help Raise Ferritin Levels

If a medical professional has told you that you have iron deficiency, you may already be familiar with ferritin. Even so, ferritin and iron are not the same thing. As integrative nutritionist and psychologist Karishma Shah tells Vogue, ferritin is the body’s storage form of iron.

“Think of it as your iron savings account,” says Real Nutrition founder Amy Shapiro, RD. “When a doctor measures serum ferritin, they're getting a snapshot of how much iron you have in reserve. Low ferritin is often the first sign that iron stores are running low, sometimes long before anemia shows up. That's why people can feel tired, foggy, cold, or notice hair shedding even when their hemoglobin looks normal.”

If you may be dealing with low iron, one of the simplest ways to address it is through diet.

• You can raise ferritin by eating iron-rich foods.
• You do not necessarily need to avoid specific foods; timing matters more when it comes to certain meals and drinks.

Can food help increase ferritin levels?

“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.”

Shapiro agrees that the process is gradual. “It's a slow build, not a quick fix,” she says. “The key is eating iron consistently and maximizing how much you actually absorb.”

Top foods for ferritin

According to Ehsani, dietary iron comes in two forms: heme iron, which comes from animal foods and is absorbed more easily, and non-heme iron, which is found in plant foods and fortified cereals. Although non-heme iron is not absorbed as efficiently, she says it is still worth including if ferritin is low. Shapiro also recommends pairing heme and non-heme sources in the same meal.

Examples of heme and non-heme iron foods include:

Heme Iron

• Beef
• Poultry
• Pork
• Seafood

Non-Heme Iron

• Fortified cereal
• Cream of wheat cereal
• Molasses
• Beans
• Lentils
• Spinach
• Tofu

Whichever foods you choose, Ehsani suggests pairing iron-rich meals with vitamin C sources such as tomatoes, strawberries, bell peppers, or oranges to improve iron absorption.

She also recommends cooking with a cast-iron skillet. “Foods cooked in the skillet will actually draw iron from the pan itself,” she explains.

Should you avoid any foods?

Shapiro and Ehsani both say that ferritin support does not require eliminating foods entirely. The more important issue is when iron-rich meals are eaten, since some foods can interfere with absorption. Those 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

Because calcium competes with iron, Shapiro recommends taking calcium supplements at a different time of day. She also advises not relying on a glass of milk with an iron-rich dinner.

Wheat Bran, Legumes, and Similar Foods

Shapiro says high-phytate foods such as wheat bran, unsoaked grains, and legumes can limit iron absorption. If you want to eat them alongside iron-rich foods, try soaking them or choosing fermented versions. Otherwise, separate them from iron-heavy meals.

Eggs

Eggs contain a protein that binds iron, so Shapiro says it is best not to eat them with foods meant to improve iron status. “[They] are nutritious, but they’re not the best vehicle for boosting iron on their own,” she adds.

Red Wine

If you are trying to support ferritin, you may want to reconsider pairing meals with red wine. Shapiro says its polyphenols can inhibit iron absorption. That does not mean you must give it up entirely, only that you should be mindful about what you drink it with.