Complete Testing & Optimization Guide
Optimal ranges, provider comparison, and strategies to improve your Ferritin levels
Included in 8 of 10 major testing providers
Vitamins &Nutrients
Men:24-336 ng/mL, Women:11-307 ng/mL, Optimal:50-150 ng/mL
Abnormal Ferritin levels can indicate underlying health issues that may go undetected without proper testing. Regular monitoring helps catch problems early when they're most treatable.
Understanding your Ferritin levels enables targeted interventions, tracks treatment effectiveness, and helps optimize your overall health and performance.
Ferritin is the primary storage form of iron in your body, found mainly in the liver, spleen, bone marrow, and muscles. Serum ferritin (measured in blood tests) reflects total body iron stores:low ferritin indicates iron deficiency, while high ferritin may indicate iron overload, inflammation, or chronic disease. Ferritin is a more sensitive marker of iron status than serum iron or hemoglobin—ferritin drops FIRST as iron stores deplete, long before anemia develops. This is why checking ferritin is essential for detecting early iron deficiency.
Here's the critical insight:"normal"ferritin ranges are far too broad (12-300 ng/mL for men, 12-150 ng/mL for women), and the lower limit is dangerously low. Ferritin <30 ng/mL causes fatigue, brain fog, hair loss, and restless legs even without anemia. For optimal energy, cognitive function, and athletic performance, functional medicine practitioners target ferritin >50 ng/mL (ideally 70-100 ng/mL). Women of childbearing age, vegetarians, athletes, and frequent blood donors are at highest risk of low ferritin.
Ferritin is also an acute-phase reactant—it rises during inflammation or infection, which can mask true iron deficiency. If you have both inflammation (elevated CRP) and low-normal ferritin (30-50 ng/mL), you may actually be iron deficient despite ferritin appearing "normal."In this case, check additional iron markers:serum iron, TIBC, transferrin saturation, and consider soluble transferrin receptor (sTfR).
Bottom line: TSH and Free T4 alone miss people with conversion problems. Free T3 is the only way to know if you have enough active thyroid hormone at the tissue level.
| Range Type | Level | Clinical Significance |
|---|---|---|
| Optimal (Longevity) | 70-100 ng/mL | Target for optimal energy, cognitive function, athletic performance. Many functional medicine doctors target >70 ng/mL. |
| Adequate (Standard) | 50-70 ng/mL | Sufficient to prevent symptoms in most people. May be suboptimal for athletes or those with high iron needs. |
| Suboptimal (Low-Normal) | 30-50 ng/mL | Low-normal. May cause fatigue, hair loss, restless legs, reduced exercise capacity. Consider iron supplementation. |
| Iron Deficiency | <30 ng/mL | Iron deficiency without anemia. Causes fatigue, brain fog, hair loss, restless legs, cold intolerance. Supplement with iron. |
Standard lab range:Men:24-336 ng/mL, Women:11-307 ng/mL, Optimal:50-150 ng/mL
<12 ng/mL
Elevated (Inflammation/Overload)
High ferritin may indicate:(1) Inflammation/infection (most common—check CRP), (2) Hemochromatosis (genetic iron overload), (3) Chronic disease (liver disease, cancer), (4) Excessive iron supplementation.
Ferrous sulfate:325 mg (65 mg elemental iron) once or twice daily. Cheapest and most common form but causes GI side effects (nausea, constipation, black stools). Take on empty stomach with vitamin C (enhances absorption).
Ferrous bisglycinate (chelated iron):25-50 mg elemental iron daily. Gentler on stomach, better tolerated, higher bioavailability than sulfate. Preferred form for most people.
Iron polysaccharide:150 mg elemental iron daily. Non-ionic form, minimal GI side effects.
Timing:Take iron away from meals (or with low-phytate meals), away from calcium, tea, coffee (inhibit absorption). Pair with vitamin C (enhances absorption).
Duration:Expect 2-3 months to raise ferritin significantly. Retest after 3 months and adjust dose.
Heme iron (animal sources, highly bioavailable, 15-35% absorbed):Red meat (beef, lamb), organ meats (liver), poultry, fish, shellfish (oysters, clams). Liver is extraordinarily high in iron (5-10 mg per 3 oz).
Non-heme iron (plant sources, poorly absorbed, 2-20% absorbed):Spinach, lentils, chickpeas, tofu, fortified cereals, dark chocolate. Absorption enhanced by vitamin C, impaired by phytates (grains, legumes), tannins (tea, coffee), calcium.
Vegetarians/vegans need 1.8x more iron due to lower bioavailability of plant iron. Consider iron supplementation if ferritin <50 ng/mL.
Note: Vitamin C:100-200 mg with iron-containing meals increases non-heme iron absorption by 3-4x. Take vitamin C supplement with iron pill. | Avoid inhibitors:Don't consume tea, coffee, calcium supplements, or high-phytate foods (bran, legumes) within 2 hours of iron-rich meals or supplements. | Cook in cast iron:Acidic foods cooked in cast iron (tomato sauce, chili) absorb significant iron from the cookware. | Spacing:Take iron supplements away from calcium, magnesium, zinc (compete for absorption).
Note: Heavy menstrual bleeding:Most common cause in premenopausal women. Consider hormonal birth control, tranexamic acid, or IUD to reduce bleeding. | GI blood loss:Chronic NSAID use, ulcers, gastritis, celiac disease, inflammatory bowel disease, colon polyps/cancer. Investigate if unexplained iron deficiency or ferritin dropping despite supplementation. | Malabsorption:Celiac disease (most common), atrophic gastritis, H. pylori infection, gastric bypass. May require IV iron if oral supplementation fails. | Frequent blood donation:Lowers ferritin by 20-30 ng/mL per donation. Donors should check ferritin annually and supplement if <50 ng/mL.
High ferritin (>300 ng/mL men, >200 ng/mL women) may indicate iron overload, inflammation, or chronic disease. Symptoms of iron overload (hemochromatosis):|Joint pain, especially knuckles|Fatigue, weakness|Abdominal pain|Loss of libido, erectile dysfunction|Bronze or gray skin discoloration|Diabetes (iron damages pancreas)|Liver disease, cirrhosis|Heart arrhythmias, heart failure (iron deposits in heart)|Increased infection risk (excess iron promotes bacterial growth)
Source:High ferritin from inflammation is most common (check CRP). True iron overload (hemochromatosis) is less common but serious.
Hereditary hemochromatosis:Genetic disorder (HFE gene mutations C282Y, H63D) causing excessive iron absorption. Most common genetic disorder in Caucasians (1:200-300).|Excessive iron supplementation:Taking high-dose iron without deficiency.|Frequent blood transfusions:Chronic anemia (thalassemia, sickle cell) requiring transfusions leads to iron overload.|Chronic liver disease:Cirrhosis, hepatitis impair iron regulation and raise ferritin.|Inflammation or infection:Acute-phase reaction raises ferritin (check CRP to distinguish from true iron overload).|Cancer:Some cancers (liver, pancreatic, leukemia) raise ferritin.|Alcohol abuse:Damages liver, impairs iron regulation.
Source:Baseline:Check ferritin if symptoms (fatigue, hair loss, restless legs) or risk factors (heavy periods, vegetarian, frequent donor, athlete).|After starting iron supplementation:Retest in 3 months. Expect ferritin to rise 30-50 ng/mL with consistent supplementation. Adjust dose based on response. Goal:>50 ng/mL (ideally 70-100 ng/mL).|Once optimal ferritin reached:Retest every 6-12 months to maintain. May need maintenance dose (25-50 mg every other day) to prevent recurrence, especially if underlying cause persists.|If high ferritin (>300 men, >200 women):Check CRP, transferrin saturation, consider hemochromatosis testing. Retest in 3 months.|If unexplained low ferritin despite supplementation:Investigate for GI blood loss (endoscopy, colonoscopy) or malabsorption (celiac testing).
Iron deficiency is the most common nutritional deficiency worldwide, affecting 25-30% of the global population. In US, 10-15% of women of childbearing age are iron deficient (ferritin <30 ng/mL), and 5-10% have iron deficiency anemia. Vegetarians/vegans have 2-3x higher rates.
Source:WHO. Iron deficiency anemia:assessment, prevention and control. Geneva:World Health Organization, 2001.
Studies show ferritin <50 ng/mL is associated with fatigue even without anemia. Iron supplementation in non-anemic women with ferritin <50 ng/mL reduces fatigue by 50% within 3 months. Athletes with ferritin <35 ng/mL have impaired endurance and performance;supplementation improves VO2max and exercise capacity.
Source:Krayenbuehl PA, et al. Intravenous iron for the treatment of fatigue in nonanemic, premenopausal women with low serum ferritin concentration. Blood. 2011;118(12):3222-3227.
Low ferritin (<50 ng/mL) is a major cause of restless leg syndrome (RLS). Brain iron deficiency impairs dopamine synthesis. Iron supplementation (target ferritin >75 ng/mL) improves or resolves RLS in 60-70% of patients with low ferritin. IV iron more effective than oral for refractory RLS.
Source:Allen RP, et al. Evidence-based and consensus clinical practice guidelines for the iron treatment of restless legs syndrome. Sleep Med. 2018;41:27-44.
| Provider | Includes Test | Annual Cost | Total Biomarkers |
|---|---|---|---|
 Superpower | ✓ | $199 | 100+ |
 WHOOP Advanced Labs | — | $349 | 65 |
 Labcorp OnDemand | — | $398 | 30+ |
| ✓ | $486 | 40+ | |
| ✓ | $468 | 83 | |
| ✓ | $798 | 100+ | |
 InsideTracker | ✓ | $680 | 48 |
 Function Health | ✓ | $499 | 100+ |
| ✓ | $900 | 70+ | |
| ✓ | $1150 | 110 | |
| — | $Varies | 75+ |
Choose from 8 providers that include this biomarker in their panels
Ferritin is a vitamins &nutrients biomarker that Storage form of iron The normal reference range is Men:24-336 ng/mL, Women:11-307 ng/mL, Optimal:50-150 ng/mL. Regular testing helps track changes and identify potential health issues early.
8 out of 10 major blood testing providers include Ferritin in their standard panels. These include Superpower, Blueprint, Mito Health and others.
For most people, testing Ferritin 2-4 times per year is recommended to establish baseline levels and track trends. If you have abnormal results or are actively working to optimize this biomarker, more frequent testing (quarterly) may be beneficial. Always consult with your healthcare provider for personalized testing frequency recommendations.
The standard laboratory reference range for Ferritin is Men:24-336 ng/mL, Women:11-307 ng/mL, Optimal:50-150 ng/mL. However, many functional medicine practitioners recommend tighter "optimal" ranges for peak health and performance. Your ideal range may vary based on your age, sex, health goals, and other individual factors. Work with a healthcare provider familiar with optimal ranges to determine your target levels.
Most direct-to-consumer blood testing services that include Ferritin provide the physician order as part of their service. However, some states have restrictions on direct-to-consumer testing. Check with your chosen provider about availability in your state and whether they provide the necessary physician authorization.
Reflects total body iron stores. Low levels indicate iron deficiency;high levels suggest inflammation or iron overload. First marker to decline in iron deficiency.
This information is for educational purposes only and is not medical advice. Always consult with a qualified healthcare provider about your specific health needs and before making decisions about blood testing.
