How to Increase Ferritin: A Practical UK Guide
If a blood test has flagged low ferritin, or you're trying to understand how to increase ferritin, this guide explains what ferritin is, the practical things that help raise it, and how iron supplements fit in — alongside the important caveat that low ferritin is something to manage with your GP, not guesswork.
What is ferritin?
Ferritin is the protein that stores iron in your body, and a ferritin blood test is the standard way doctors gauge your iron stores. Low ferritin means low stored iron. Because iron contributes to normal oxygen transport in the body and to normal energy-yielding metabolism, low iron stores are a common reason people feel persistently tired or run-down. Iron also contributes to the reduction of tiredness and fatigue.
Important: get it checked first
This is the part to take seriously. If your ferritin is low, the right first step is a conversation with your GP. They can confirm the level, look for a cause, and advise on how much iron you actually need — which can differ a lot depending on how low you are. Very low ferritin sometimes needs a higher, supervised dose; a mild dip might just need a sensible daily supplement and some dietary attention. Self-prescribing high-dose iron without knowing your numbers isn't a good idea, because too much iron has its own problems. So: test first, then act on the result.
Practical ways to support iron levels
Alongside any advice from your GP, these are the well-established practical steps:
- Eat iron-rich foods. Red meat, liver, and shellfish are rich sources; plant sources include lentils, beans, tofu, fortified cereals and dark leafy greens.
- Pair iron with vitamin C. Vitamin C increases iron absorption, so having a source of vitamin C with iron-rich meals (or in your supplement) genuinely helps.
- Watch the absorption blockers. Tea, coffee, and calcium-rich foods can reduce iron absorption when taken at the same time as iron — space them apart.
- Consider a well-tolerated iron supplement. If diet alone isn't enough, a supplement can help top up intake. The form matters for comfort — more on that below.
Choosing an iron supplement
Two practical points when picking one:
- Tolerability. Iron supplements have a reputation for being hard on the stomach. A well-absorbed form like ferrous fumarate, at a sensible dose, is easier to stick with than a harsh high-dose tablet you abandon after a week.
- Whether you want iron alone or a combination. If you simply want gentle daily iron, a single-ingredient tablet is ideal. If you also want the supporting nutrients for energy and blood formation (vitamin C, B12, folic acid) in one go, a combination formula covers more bases.
Where Pure Vitamins fits
For a gentle, single-ingredient option, our 14mg Gentle Iron uses ferrous fumarate at 100% of the daily Nutrient Reference Value — a sensible everyday dose chosen for tolerability. If you'd rather have iron paired with the supporting energy-and-blood nutrients, our Iron tablets with Vitamin C, B12 and Folic Acid combine all four. Both declare every dose on the label and are made in a GMP-certified facility with a Certificate of Analysis available on request.
A reminder: if your ferritin is very low, follow your GP's guidance on dose rather than relying on a standard daily supplement.
Frequently asked questions
How long does it take to raise ferritin? It varies by person and starting level, and can take a few months. Your GP can re-test to track progress — this isn't an overnight change.
What raises ferritin fastest? The right approach depends on how low you are, which is why testing matters. Pairing iron with vitamin C and avoiding absorption blockers (tea, coffee, calcium at the same time) helps.
Can I raise ferritin through diet alone? A mild dip can sometimes be supported by diet; lower levels often need a supplement or, if very low, supervised treatment. Check with your GP.
Does vitamin C help iron absorption? Yes — vitamin C increases iron absorption, which is why it's worth pairing them.
This article is for general information and is not medical advice. Low ferritin should be assessed by your GP. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Always consult a healthcare professional before use if you are pregnant, breastfeeding, taking medication or managing a medical condition.
— Dr. Miron, Founder of Pure Vitamins UK
