Ferritin is often called your body's "iron savings account"—a protein that stores iron inside your cells and releases it when needed. It serves as one of the most reliable indicators of your body's iron stores, making it essential for tracking energy levels, physical performance, and overall vitality. Beyond just iron storage, ferritin plays crucial roles in cellular protection against oxidative stress and serves as an important inflammation marker. Health optimizers and biohackers monitor ferritin because it provides insights into both iron status and inflammatory processes. Optimal ferritin levels support efficient oxygen transport, muscle function, cognitive performance, and recovery from exercise. The balance is key—too little leads to fatigue and poor performance, while too much can indicate inflammation or iron overload.[Wang, 2010][Kell, 2014]
When ferritin runs low, you might experience persistent fatigue, decreased exercise tolerance, poor concentration, and slower recovery from workouts. Many people report feeling "tired but wired" or notice their athletic performance declining despite adequate training. Low ferritin can occur even when other blood markers like hemoglobin appear normal, making it a valuable early indicator of iron depletion. Those tracking their metrics often find that addressing low ferritin significantly improves energy levels, mood, and physical performance before more obvious signs of anemia develop.[Soppi, 2018]
When ferritin runs high, it often signals inflammation in your body rather than true iron overload. Elevated ferritin can indicate that your immune system is responding to stress, infection, or chronic inflammation. For wellness-focused individuals, persistently high ferritin may suggest the need to address underlying inflammatory triggers like poor sleep, chronic stress, or dietary factors. While moderate elevation is common during illness or intense training periods, consistently high levels warrant attention to your recovery protocols and anti-inflammatory strategies.[DePalma, 2021]
To optimize your ferritin levels:
Ferritin can be measured in: ng/mL, nmol/L, pmol/L, µg/100mL, µg/dL, µg/L, µg%
Reference ranges represent typical values for healthy individuals. Your healthcare provider must interpret your specific results.
| Age Range | Gender | Unit | Optimal | Normal | Source |
|---|---|---|---|---|---|
| 17 - 37 | Man | µg/L | - | 39.3 - 439.4 | Rifai, 2022 |
| 25 - 49 | Woman | µg/L | - | 6.5 - 147.1 | Rifai, 2022 |
| 38 - 79 | Man | µg/L | - | 45.8 - 714.8 | Rifai, 2022 |
| 50 - 79 | Woman | µg/L | - | 6 - 362.6 | Rifai, 2022 |
Higher ferritin levels are associated with lower bone density and faster bone loss, particularly in older adults.[Kim, 2013][Babaei, 2018] Elevated ferritin can predict increased risk of osteoporosis and fractures.[Kim, 2012] The relationship between low ferritin and bone health requires more research.
Low ferritin levels (below 50 ng/mL) are strongly linked to restless legs syndrome and poor sleep quality. Studies show that 75% of children with restless sleep had ferritin below 50 ng/mL, and iron supplementation improved sleep in over 60% of cases.[Smith, 2023][Cameli, 2023] Treating iron deficiency often dramatically improves sleep onset time and sleep efficiency.[Kryger, 2002]
Ferritin is an ""acute phase reactant""—it rises within 24–48 hours when your body experiences inflammation from any cause. High ferritin can indicate inflammation rather than high iron stores, which is why doctors often check other markers alongside ferritin.[Kell, 2014][Gulhar, 2023] In people with chronic inflammation, high ferritin may actually mask underlying iron deficiency.[Dignass, 2018]
Explore 4 additional health topics related to this biomarker in the Health3 app.
Vitamin C significantly enhances iron absorption from plant-based sources, potentially helping optimize ferritin levels in those with deficiency. Studies demonstrate that combining vitamin C with iron-rich meals can increase absorption by up to 300%. This relationship makes vitamin C status crucial for those trying to build iron stores through dietary approaches.[Saunders, 2013]
Ferritin is the primary iron storage protein in cells, with serum ferritin serving as the most reliable indicator of body iron stores. The relationship is fundamental — ferritin levels directly reflect iron storage capacity and availability.[Wang, 2010]
Copper deficiency can lead to functional iron deficiency despite adequate ferritin stores, as iron cannot be properly mobilized without adequate copper-dependent activity.[Fields, 1997]
Copper deficiency can lead to functional iron deficiency despite adequate ferritin stores, as iron cannot be properly mobilized without adequate copper-dependent activity.[Fields, 1997]
Explore 7 additional biomarker interactions related to this biomarker in the Health3 app.
Save this biomarker reference for your medical appointments
Was this information helpful?
Monitor your biomarkers, visualize trends, and share insights with your care team.