What Iron Supplements Best Increase Ferritin?

Iron is a trace mineral stored in ferritin, which is a protein within cells. Ferritin helps store iron so your body can pull it as needed. Low iron levels relate directly to low ferritin levels. Your doctor may order a routine blood exam to check your ferritin levels, which are one way of determining if you are iron deficient, or anemic. Taking an iron supplement can help get your iron stores and ferritin back up, but certain types of iron are easier for your body to absorb than others.

How Iron Works

Iron helps transport oxygen all over your body so organ systems can properly function. Nearly two-thirds of iron in your body clings to hemoglobin, a protein in red blood cells. Hemoglobin takes oxygen around to tissues and organs. Any remaining iron attaches to myoglobin, another protein in red blood cells. Myoglobin plays an important role in delivering oxygen to muscles. Iron is important for normal cell growth and allows cells to differentiate, determining which types of cells they will become. Some iron also supports the normal functions of enzymes required for a variety of biochemical reactions. Lastly, iron plays a role in regulating your immune system. If your ferritin and iron levels are low, you risk having a weakened immune system.

Proper Dosage and Ferritin Levels

In order to maintain your iron levels, you need to ingest the recommended dietary allowance or RDA for your gender. Men need 8 mg iron daily, while women require 18 mg. If you don't absorb iron well or don't get enough in your diet, your ferritin levels will drop. Ideally, your ferritin levels should fall between 11 to 307 ng per mL for women and 24 to 336 ng per mL for men, the Mayo Clinic explains. When your ferritin level is close to the low end of the range or below it, you may have pale skin or feel weak and fatigued. In addition to letting your doctor know if you are at risk for iron deficiency anemia, abnormal ferritin tests can help diagnose hemochromatosis, which occurs when your intestinal tract absorbs excessive amounts of iron and can indicate liver disease or other disorders. Taking the right type of iron supplement can help increase your iron stores, thus improving ferritin levels.

Heme Versus Nonheme

You get two types of iron from your diet: heme and nonheme. Heme iron is more bioavailable, and easier for your body to use. You get heme iron when you eat meat and animal foods. Nonheme iron comes from plants that absorb iron through water and soil. Sources of nonheme iron include vegetables, fortified foods and dietary supplements. Your ability to absorb nonheme iron depends on other factors. For example, if your iron stores are low, your body absorbs nonheme iron more readily. Nonheme iron requires adequate vitamin C intake to work in your body, and meat proteins improve nonheme absorption. Because nonheme iron relies on several other components, your system can't use it as easily as it can heme iron.

Iron Supplements

Nonheme iron in supplements comes in either ferrous or ferric form. Your iron supplement lists the amount of elemental iron, the amount of iron available for absorption. If your ferritin levels are low, avoid ferric iron supplements, which provide little elemental iron. Ferrous iron supplements are easier for your body to absorb and provide higher amounts of elemental iron, helping you boost your ferritin levels. Take supplements that have ferrous fumarate or ferrous sulfate. Both of these iron supplements have more than 20 percent elemental iron, notes the Office of Dietary Supplements. Since these ferrous forms of iron are rich in elemental iron, they may be your best options for improving your ferritin levels. It is important to note that the larger the dose you take at once, the less you can absorb. To get the best absorption, split up your doses by taking half and breakfast and half at dinner.