Ferritin

ProteinBest taken away from food

What is it

Ferritin is an iron-storage protein found in all cells, with a shell of 24 subunits that can hold up to 4,500 iron atoms. As a supplement, ferritin (often bovine-derived) is sold as a slow-release iron source.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Iron deficiency anemia

Good Evidence

Ferritin and other novel iron forms correct iron deficiency. Whether they offer meaningful advantages over standard ferrous salts is debated.

How it works

Ferritin-bound iron is taken up by intestinal cells through a receptor-mediated pathway distinct from the divalent metal transporter used for inorganic iron salts. Some research suggests this provides a slower, more steady release that may reduce gastrointestinal side effects, but ferritin's superiority over standard iron salts in clinical practice is not consistently established.

Dosage

No regulatory RDI. Iron RDAs are 18 mg/day for women 19-50 and 8 mg/day for men. Ferritin supplements vary in elemental iron content; check the label.

When and how to take it

Best absorbed on an empty stomach but tolerability often improves with food. Vitamin C enhances absorption; calcium and tea reduce it.

1 commercial form

Compare the main delivery options and what they’re best suited for.

Bovine ferritin

Marketed as gentler on the stomach than traditional iron supplements.

Receptor-mediated uptake; possibly slower release than ferrous salts

Safety

Generally well tolerated. Iron supplementation in non-deficient individuals can cause constipation, nausea, and dark stools. Iron overload risk applies to people with hemochromatosis or repeated blood transfusions.

Who should be cautious

Avoid in hemochromatosis, hemosiderosis, and chronic transfusion-dependent anemia unless directed by a clinician. Pregnancy requires iron under medical guidance.

Interactions

Iron interacts with thyroid hormone, levodopa, tetracycline and quinolone antibiotics, and proton pump inhibitors. Take iron 2 hours apart from these medications.

Food sources

Beef liver

Amount
5 mg per 3 oz
%DV
28%

Legumes (varies)

Amount
3-5 mg per 1 cup
%DV
17%

Frequently asked questions

Is ferritin supplementation better than iron pills?⌄

Ferritin offers a different absorption pathway and may be gentler on the stomach, but evidence for clinical superiority over standard iron salts is not consistent.

Will it raise my blood ferritin levels?⌄

Adequate iron intake (from any source) raises stored iron and serum ferritin in iron-deficient individuals. Re-test ferritin after 8-12 weeks of supplementation.

References

Ferritin on Wikidata — Wikidata link

Ferritin on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Ferritin (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.