Eat iron-rich foods: red meat, poultry, fish, liver (if appropriate), sardines, clams
Choose plant iron sources: lentils, beans, chickpeas, tofu, tempeh, edamame, spinach, kale, pumpkin seeds, sesame seeds, cashews, quinoa
Include iron-fortified foods: cereals, breads, pastas
Pair iron with vitamin C sources at the same meal: citrus, strawberries, kiwi, bell peppers, tomatoes, broccoli
Avoid taking iron with inhibitors around the same time: tea, coffee, cocoa, calcium supplements, dairy, antacids
If using supplements, take iron as directed by a clinician; consider lower-dose or alternate-day regimens if recommended
Consider forms of iron that may be better tolerated (discuss with a clinician): ferrous sulfate, ferrous gluconate, ferrous fumarate, or iron bisglycinate
Treat the cause of low ferritin: address heavy menstrual bleeding, dietary insufficiency, or gastrointestinal blood loss
Get evaluated for malabsorption if indicated: celiac disease, H. pylori, inflammatory bowel disease, bariatric surgery effects
Review medications that can affect iron status with a clinician: proton pump inhibitors, long-term antacids
Ensure adequate folate and vitamin B12 intake to support red blood cell production: leafy greens, legumes, fortified foods; consider testing if indicated
If inflammation is present, focus on underlying inflammation and follow clinician guidance (ferritin can rise with inflammation despite low usable iron)
Recheck labs as advised: ferritin, hemoglobin, transferrin saturation, and iron studies to confirm response
Seek urgent care if there are signs of significant blood loss or severe symptoms: black/tarry stools, vomiting blood, severe fatigue, chest pain, shortness of breath, fainting