Ferritin Eisenmangel: what can you do yourself?

If your ferritin is low (iron deficiency), you can take several self-help steps: 1) Eat iron-rich foods: red meat, liver, legumes, spinach, pumpkin seeds. 2) Pair with vitamin C (e.g., orange juice) to enhance absorption. 3) Avoid inhibitors like coffee, tea, or dairy within 1–2 hours of iron-rich meals. 4) For persistent deficiency: iron supplements (e.g., ferrous sulfate) – but only after consulting a doctor, as overload is harmful (risk of hemochromatosis). 5) Ferritin is an acute-phase reactant; inflammation can falsely elevate it – check CRP. 6) Reduce or pause blood donations. Important: self-treatment has limits. A doctor should identify the root cause (e.g., blood loss, malabsorption). Evidence for dietary changes is good, but individual genetics (e.g., HFE mutations) can affect iron uptake. Do not self-prescribe high-dose supplements without a diagnosis.