Iron, Ferritin & Fatigue: It’s Time For Your Fall Energy Check-In

As the seasons shift, many of us notice our energy levels dipping. The shorter days, the full schedules, and colder weather can leave you reaching for that second (or third) coffee just to scrape through the day. But if you’re feeling more than just a little sluggish, your iron and ferritin levels might be the missing piece.

What’s the Difference Between Iron and Ferritin?

Iron is an essential mineral used for making hemoglobin, the protein in your red blood cells that carries oxygen throughout your body. Ferritin is your body’s ‘storage’ form of iron, and without enough of it, you may feel drained, foggy, or unusually cold. Low iron and ferritin are common culprits of fatigue, especially for menstruating women, athletes, and those recovering from illness.

Signs Your Iron May Be Running Low

  • Chronic fatigue, even after a good night’s sleep

  • Getting cold easily

  • Brittle nails 

  • Hair thinning

  • Pale skin

  • Dark under-eye circles

  • Shortness of breath during activity

  • Restless legs at night

  • Lightheadedness

  • Low mood

If this sounds familiar, fall is the perfect time for a lab check-in with your healthcare provider.

Why Iron Levels Drop

While diet is certainly a factor, low iron isn’t always about what you eat. It can be about how your body uses and loses it. Things like heavy menstrual cycles, pregnancy, digestive conditions like celiac or inflammatory bowel disease, frequent blood donation, or hidden sources of bleeding can all deplete iron stores. People who are highly active may also run low because of increased demands on red blood cells. A diet low in iron-rich foods, or poor absorption due to low stomach acid or gut imbalances, can leave ferritin levels low.

How to Boost Your Iron Levels Naturally

Iron supplements may be the best course of action for you, depending on your lab results, but they can have unpleasant side effects such as nausea and constipation. So let’s have a look at some natural ways to boost your iron that you may wish to consider, especially just as a healthy lifestyle change.

1. Choose Iron-Rich Foods

The best place to get your iron is from the foods you eat! 

  • Heme iron (easily absorbed): Grass-fed beef, lamb, turkey, chicken, fish, shellfish, and liver.

  • Non-heme iron (plant-based): Lentils, chickpeas, black beans, pumpkin seeds, spinach, tofu, and quinoa.

2. Improve Absorption

Your body absorbs iron best when paired with vitamin C. It’s important to note that non-heme iron is more difficult for your body to absorb, so vegetarians should be sure to pair their iron rich foods with plenty of vitamin C. 

Add these combos to your meals:

  • Spinach + lemon juice

  • Lentil soup + fresh parsley

  • Turkey + roasted bell peppers

At the same time, avoid tea, coffee, and dairy right around your iron-rich meals as they can block absorption.

It’s also a good idea to keep track of any food sensitivities as gut inflammation can lead to poor nutrient absorption. 

3. Cook with Cast Iron

Cooking with cast iron pans, or using an ‘iron fish’ in your meal cooking may help to boost the iron in your foods, and is a popular tip for vegetarians and vegans.

3. Support Your Ferritin Stores

Think of ferritin as your “iron savings account.” It takes time to rebuild, so be sure to include iron-rich foods daily, and don’t be surprised if it takes a few months for ferritin levels to climb.

4. Molasses: The Old-School Supplement

Blackstrap molasses has been used for generations as a natural blood builder. Just one tablespoon provides about 20% of your daily iron needs, along with magnesium, potassium, and B vitamins. Stir it into warm water, oatmeal, or a smoothie for a mineral-rich energy boost. My favourite way to enjoy it is as a ‘chai latte’ pairing molasses with a chai teabag and your favourite milk for a sweet and yummy iron rich drink.

Types of Iron Supplementation

In certain cases, supplementation may be necessary. There are two main categories:

  • Oral iron supplements: The most common forms are ferrous sulfate, ferrous fumarate, and ferrous gluconate. These are effective but can often cause constipation or stomach upset. Gentler options like iron bisglycinate are often better tolerated. Liquid forms are usually easier to absorb and can be dosed flexibly.

  • Intravenous (IV) iron: In more severe cases or when oral iron isn’t working, IV iron can quickly replenish stores under medical supervision.

Iron supplementation should always be guided by lab testing and the support of your healthcare provider to avoid over-supplementation, since too much iron can be harmful.

Bonus Energy Tips:

  • Move your body daily: even light exercise improves circulation and oxygen delivery.

  • Prioritize protein at meals: it supports red blood cell production and helps keep blood sugar levels stable.

  • Prioritize sleep: deep rest is essential for cellular repair and energy restoration.

  • Supplement other nutrients: B12, folate, and vitamin D are also key for energy.

If you’re dragging your feet this fall, don’t just chalk it up to the season. Your iron and ferritin levels could be whispering for attention. By fueling up with iron-rich foods, pairing them with the right nutrients, and maybe adding a spoonful of blackstrap molasses to your routine, you’ll be better equipped to restore energy and face the cooler months with increased vitality.


SupplementsSerena Gee