What Are Healthy Ferritin Levels by Age? Experts Explain What’s Low, High and Just Right
Learn why menopause can affect your levels of this important protein
Finding yourself suddenly feeling tired, losing hair or even experiencing mood changes can impact your quality of life. Equally scary is not knowing what’s causing those changes. While these same symptoms can be triggered by a variety of health conditions and deficiencies, one health metric you may not realize is at play could be your ferritin levels, which change with age.
But what is ferritin exactly, why is it so important? Here we explain what you need to know about this key protein in your body, including how to tell if your ferritin levels are dangerously high, low or healthy for your age.
What are ferritin levels and why do they matter?
If you’ve ever had a full blood work panel done, you’ve likely seen ferritin levels somewhere but perhaps didn’t recognize what it meant. While ferritin levels and iron levels are similar, the two metrics are different.
Woman's World Answers
“Ferritin is a protein that stores iron in your body and releases it when needed,” says Raj Dasgupta, MD, FACP, FCCP, FAASM, Chief Medical Advisor for Sleepopolis. “You can think of it as your iron ‘backup supply.’ It’s an important marker because it tells us how much iron your body has in reserve.”
“For women, ferritin levels matter a lot since iron is essential for making red blood cells that carry oxygen,” Dr. Dasgupta continues. “And because women often lose iron through periods, pregnancy and breastfeeding, keeping your body’s amount of ferritin in a healthy range is key to maintaining energy and preventing fatigue.”
Normal ferritin levels and how they’re measured
To check your serum ferritin levels, your doctor will likely order a ferritin blood test. But what’s considered a normal reading for your age?
“Most laboratories define normal ferritin levels for adult women anywhere from about 15 to 150 ng/mL, but optimal levels often depend on the context,” says Andrea Matsumura, MD, MS, FACP, FAASM, a board-certified sleep specialist and menopause expert.
“For example, they will differ whether you’re menstruating, pregnant, postmenopausal or dealing with chronic health conditions,” she adds. “What’s normal on paper isn’t always optimal for your personal energy, cognitive clarity or sleep needs.”
High, low and normal ferritin levels by age: a chart
Although target ferritin levels will vary depending on the person and their overall health, Dr. Matsumura offers some guidance on optimal levels she likes to see in patients.
| Low ferritin | Normal ferritin | High ferritin | |
| Ages 18-39 | Below 30 ng/mL | 50 to 70 ng/mL | Above 70 ng/mL |
| Ages 40-55 | Below 50 ng/mL | 50 to 100 ng/mL | Above 100 ng/mL |
| Age 55+ | Below 50 ng/mL | 50 to 150 ng/mL | Above 150 ng/mL |
Note: This is a general guideline, and this information should only be used in the context of other underlying conditions that may affect ferritin levels, Dr. Matsumura cautions.
During our menstruating years, “ferritin can often trend low due to monthly blood loss,” says Dr. Matsumura. “Levels below 30 ng/mL may already start causing symptoms like fatigue or poor sleep, even before full-blown anemia sets in. In this age range, I like to see levels around 50 to 70 ng/mL for optimal wellness and sleep.”
Perimenopause, on the other hand, “is a time of hormonal shifts and erratic cycles,” says Dr. Matsumura. “Ferritin may fluctuate more, and we start seeing inflammation-related increases too. An optimal range is still around 50 to 100 ng/mL, but it’s important to evaluate this in the context of other underlying health conditions.
Our optimal ferritin levels shift yet again after menopause. “Without menstrual blood loss, ferritin levels may rise—sometimes due to inflammation, liver issues or other chronic illnesses,” says Dr. Matsumura. “I aim to keep levels under 150 ng/mL, unless another condition requires closer monitoring.”
What causes high ferritin levels? 4 warning signs
Although ideal ferritin levels vary based on different factors, if a blood sample reveals your levels are particularly high, there could be an underlying condition at play.
“High ferritin can mean your body is storing too much iron, but it can also be a sign of inflammation or chronic illness—not just iron overload—so it needs to be taken seriously,” says Dr. Matsumura.
Dr. Matsumura says conditions that may raise ferritin include:
- Hemochromatosis (a genetic iron overload disorder)
- Chronic infections or autoimmune disease
- Liver disease or dysfunction
- Metabolic syndrome
- Obstructive sleep apnea
If you haven’t had ferritin testing recently and don’t have any of the conditions above, you may still notice signs that your levels are high based on certain symptoms. Dr. Matsumura says warning signs of high ferritin levels may include:
- Joint pain
- Abdominal discomfort
- Unexplained fatigue
- Irregular heart rhythms
Your doctor can work with you to address underlying health conditions that could be causing your ferritin levels to rise.
What causes low ferritin levels? 5 warning signs
While low ferritin levels can occur for many reasons, there are particular causes to look out for.
“Low ferritin is usually a sign of iron deficiency anemia, and women are particularly prone to it,” says Dr. Matsumura. “Even before anemia develops, low ferritin can impact your mood, focus and sleep. Common causes include heavy menstrual bleeding, a low-iron diet, postpartum recovery, GI absorption issues (like celiac or IBD) or frequent endurance exercise.”
Dr. Matsumura says symptoms of low ferritin levels may include:
- Persistent fatigue, even with rest
- Hair thinning or shedding
- Restless legs at night
- Brain fog or poor concentration
- Feeling cold
How to boost low ferritin levels
If tests reveal your ferritin levels are low and you’re looking for ways to give your body a boost, prioritizing nutrition is a great place to start.
“To bring up ferritin levels, the first step is usually focusing on your diet,” says Dr. Dasgupta. “I recommend adding more iron-rich foods like red meat, chicken, fish, lentils, beans and dark leafy greens. Pairing these with vitamin C, like adding some citrus or peppers, helps your body absorb iron better.”
For some, nutrition changes alone may not do the trick. ”That’s when we consider iron supplements,” says Dr. Dasgupta. “Just as important, we need to figure out what’s causing low ferritin so we can address the root of the problem, whether it’s heavy periods, [chronic] blood loss or a digestive issue.”
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