What is Ferritin and Why Is It Important For Women?

Many women have been conditioned to brush off minor health symptoms as normal. We blame increased hair fall on the weather, chalk up a tiring workout to a long day, and believe our PMS is responsible for energy. That’s precisely why any deficiency (whether it’s vitamin D, magnesium, or something else) is often disguised as stress, hormones, or simply being part of the daily hustle. These subtle shifts are easy to explain away and even easier to ignore.

Studies show that around a third of reproductive-age women are deficient in ferritin, an essential yet overlooked protein for women’s health and overall well-being.

“When we talk about iron, most people think of the iron circulating in the blood, which is what a basic serum iron test shows,” says integrative nutritionist and psychologist Karishma Shah. “Ferritin, however, is different. It is your storage form of iron.” It is stored in an inactive form in cells such as the liver, spleen, bone marrow, and immune system—acting as the body’s reserve bank, indicating how much iron is available for future use.

Ferritin is essential for oxygen transport (hemoglobin) and also influences energy production, hair growth cycles, cognitive function, mood, and thyroid metabolism. As women’s health and hormone expert Dr. Shirin Lakhani explains, the relationship between iron and ferritin is key. When blood tests show normal iron in the bloodstream yet low ferritin, it means the body is using up iron reserves and is most likely running on fumes.

“If you have low iron and low ferritin levels, you are more likely heading towards iron deficiency anemia, as this is more advanced,” she says.

“Women are naturally more vulnerable to low ferritin because of multiple reasons: monthly blood loss during periods; pregnancy and postpartum depletion; lower overall dietary iron intake, especially in vegetarian diets; and hormonal fluctuations that can impact absorption,” warns Shah. “Even mild depletion over time can show up as symptoms long before it becomes clinical anaemia.”

Menstruation, especially heavy periods, can significantly deplete iron stores. During pregnancy, iron demand increases to support both the baby and placenta, while postpartum recovery can further lower ferritin due to blood loss. Hormonal conditions such as menorrhagia, endometriosis, or fibroids can increase the risk as well.

Shah adds that many women feel their best when ferritin levels are at least between 40 and 70 ng/ml for optimal energy and hair health, even if lab ranges suggest lower levels are ‘normal’. “If I had to simplify it, ferritin is not just about iron—it’s about how well your body is resourced,” she says. “And for women, especially in phases like pregnancy, postpartum, or high stress, this becomes non-negotiable.”

Low ferritin is less about a single symptom and more of a cumulation of subtle signs that, when viewed together, point to a deficiency. Persistent fatigue despite adequate sleep, dizziness, breathlessness, brain fog, low mood, brittle nails, hair fall, feeling unusually cold, and changes in skin quality all signal low ferritin levels. As Dr. Lakhani explains, “Low ferritin can show up in subtle ways long before it progresses to anaemia.”

Dr. Sabika Karim, aesthetic doctor and founder of SkinMedical, notes that skin and hair are often among the first to reflect deficiency. “Some people may also notice dry skin or changes in skin quality, while hair and nails may also become more brittle,” she says. “Some people with low iron stores can also experience itchy skin, although this can have many possible causes. Low ferritin levels can also be associated with hair shedding or thinning.”

The overlap is what makes it easy to miss—these symptoms are often attributed to stress, overwork, or hormonal fluctuations. As Shah points out, this extends to clinical settings too: “Many women are told everything looks ‘normal’ because haemoglobin levels are fine, but ferritin often tells a different story.”

Addressing low ferritin requires a layered, holistic approach. In terms of diet, Shah breaks it down into two types of iron: heme iron from animal sources, which is more easily absorbed, and non-heme iron from plant sources, which requires support.

“For vegetarian women, I’d recommend including lentils, chickpeas, kidney beans, soy, tofu, dark leafy greens like spinach, moringa, and fenugreek leaves, seeds like pumpkin and sesame,” she suggests. Pairing iron-rich foods with vitamin C, such as citrus fruits, is key to improving absorption.

Supplementation may be necessary if diet alone isn’t sufficient, but it should be guided by a medical professional. “In some cases, targeted IV therapies, including medically indicated iron infusions where appropriate, may be considered under professional supervision,” adds Dr. Karim.

Equally important is fixing absorption, not just intake. Shah believes that factors that can impact this include low stomach acid, gut inflammation, high calcium intake along with iron, and thyroid imbalances. “The tannins and polyphenols in tea and coffee can inhibit absorption, so it’s advisable not to consume these at the same time as iron-rich meals,” warns Dr. Karim. Beyond diet, recovery matters as well—sleep and stress management play a key role in how efficiently the body absorbs and utilises the nutrients.

“Lastly, address the root causes,” advises Shah. “Ask yourself: are your periods too heavy; is there underlying gut dysfunction; is there chronic stress affecting absorption; is there a thyroid imbalance. If we don’t correct the root issue, ferritin will keep dropping again.”

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