Ferritin is the protein that stores iron levels in the body. It plays a key role in delivering oxygen to tissues, including hair follicles. Maintaining optimal ferritin concentrations is important for promoting healthy hair growth and preventing thinning.
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What should your ferritin levels be to ensure hair growth?
According to dermatologists and medical literature, ideal ferritin levels to encourage robust hair follicles should fall between 30-80 ng/mL.
The role of ferritin in hair growth
Iron powers many bodily functions including generating hemoglobin to carry oxygen in red blood cells. Hair follicles need an adequate supply to go through their phases of growth (anagen), rest (telogen), and shedding (exogen). When ferritin drops too low, hair can begin shedding more quickly.
Ferritin levels and deficiency indicators
- 30-80 ng/mL - Balanced levels adequate for normal iron levels and hair growth
- Under 30 ng/mL - At risk for deficiency and potential for hair concerns to arise
- 80+ ng/mL - Considered high normal level with no issues usually
- Below 12 ng/mL - Definite iron deficiency requiring intervention
Other signs of potential deficiency include brittle nails, fatigue, pale skin, heart palpitations, headaches or restless leg syndrome.
Getting ferritin levels tested
A simple blood test ordered by your doctor can check ferritin. It's important to also rule out other causes of hair loss like thyroid disease or nutritional deficiencies.
Treating a ferritin deficiency
Dietary adjustments and supplementation may be recommended if levels fall below the ideal range:
- Eat iron-rich foods like beef, fish, lentils, spinach daily
- Take 65mg iron supplement with 550mg vitamin C to aid absorption
- Consult doctor for possible anemic range ferritin levels <12 ng/mL
- Monitor ferritin levels every 3 to 6 months
Once ferritin rises into a healthy zone between 30-80 ng/mL, hair may start to regrow stronger within a few months.
Tips for optimal ferritin
- Cook in cast iron pots boosting iron content of meals
- Sip bone broth high in collagen-boosting minerals
- Consider b12 and folate supplements if vegetarian or vegan
- Limit coffee and tea with meals as they inhibit absorption
- Stay hydrated by drinking water between meals
Monitoring ferritin through occasional testing and sustaining levels within the ideal 30-80 ng/mL range helps optimize hair health naturally over time.
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