Question: As a perimenopausal 51-year-old woman, I have been told my ferritin levels are low. Can Ayurveda advise which foods I should eat?
Low ferritin is common during the menopausal transition and can affect energy, physical performance and overall wellbeing. While there are many possible causes, nutrition and lifestyle can play an important role in supporting healthy iron stores. Ayurveda approaches this not simply as a question of increasing iron intake, but of supporting the body’s ability to digest, absorb and utilise nutrients effectively. This article explores ferritin, dietary iron and how an integrated Ayurvedic and nutritional approach may help.
What is Ferritin?
Ferritin is a protein produced by the body that safely stores iron inside cells until it is needed. A small amount circulates in the bloodstream, allowing doctors to estimate the body’s iron stores with a blood test. Iron itself cannot be made by the body and must come from food or supplements. When iron intake or absorption is insufficient, or iron losses exceed intake, ferritin stores gradually become depleted.
Menopause and Iron Loss
During the menopausal transition, hormonal irregularities may increase iron loss and gradually deplete the body’s ferritin stores. Maintaining adequate iron intake and supporting its absorption therefore becomes an important part of sustaining health, energy and performance during this stage of life. Symptoms of low ferritin or iron deficiency may include persistent fatigue, reduced physical stamina, difficulty concentrating, brain fog, dizziness, shortness of breath during physical activity, heart palpitations, cold hands and feet, restless legs, and brittle nails or increased hair shedding. As these symptoms can have many different causes, it is important to consult a healthcare professional and, where appropriate, confirm iron status with a blood test rather than assuming iron deficiency is the cause.
The Two Forms of Dietary Iron
Dietary iron is available in two forms. Haem iron, found in animal foods such as meat, poultry and fish, is generally absorbed more efficiently by the body. Non-haem iron, found in plant foods including legumes, whole grains, nuts, seeds and leafy green vegetables, is absorbed less readily and is influenced by other foods eaten at the same meal. This means that food quality, variety and meal composition play an important role in supporting healthy iron stores.
Nutrient Density Matters
While the iron found in plant foods is absorbed less efficiently than haem iron, these foods provide far more than iron alone. Legumes, whole grains, nuts, seeds, vegetables and fruit contribute a wide range of nutrients including folate, copper, magnesium, vitamin K, vitamin C, fibre, antioxidants and polyphenols, many of which work together to support healthy blood formation, immunity, energy metabolism and overall wellbeing. Rather than focusing on a single nutrient, adopting a diverse, nutrient-dense diet provides the body with the building blocks needed to support multiple aspects of health and performance.
Plant Sources of Iron
Excellent plant sources of non-haem iron include legumes such as lentils, chickpeas and beans; whole grains including quinoa, oats and amaranth; nuts and seeds, particularly pumpkin and sesame seeds; and dark green leafy vegetables such as spinach, kale and Swiss chard. Dried fruits, including apricots and raisins, can also contribute iron, Eating a wide variety of these foods regularly is generally more beneficial than relying on a single “superfood”, as each contributes a unique combination of nutrients and protective plant compounds.
Improving Iron Absorption
The amount of iron absorbed from plant foods can be increased through simple dietary practices. Including vitamin C-rich foods such as lemon juice, oranges, kiwi fruit, peppers or tomatoes with iron-rich meals enhances the absorption of non-haem iron. Traditional food preparation methods, including soaking, sprouting and fermenting legumes and grains, can also improve the availability of iron by reducing naturally occurring compounds that inhibit its absorption. Conversely, drinking tea or coffee with meals may reduce iron absorption, so it is generally advisable to enjoy these beverages between meals.
Healthy Soil, Healthy Plants, Healthy People!
All plants require iron to grow and they obtain it from the soil, although the amount they ultimately contain varies between species and growing conditions. The availability of iron depends not only on the amount present in the soil but also on soil biology, organic matter and the ability of plant roots and beneficial microorganisms to access it.
Research suggests that the nutrient content of vegetables is influenced not only by the variety of the plant, but also by soil health, farming practices and growing conditions. Analyses of historical food composition data have reported declines in the iron concentration of some vegetables over recent decades, with leafy vegetables showing the greatest average reductions (around 31%), followed by fruit vegetables (approximately 19%) and root vegetables (around 8%). These figures represent broad trends across the datasets analysed rather than applying to every crop or growing system. They nevertheless highlight the importance of restoring soil health and adopting farming practices that support nutrient-dense food production.
For those of us interested in long-term health, this is an important reminder that the nutritional quality of our food begins long before it reaches the kitchen. Healthy soils support healthy plants, which in turn support healthy people.
A Note for Home Gardeners
If you grow your own vegetables, remember that healthy plants begin with healthy soil. Worm castings (vermicompost) naturally contain iron and a range of other micronutrients, but their greatest value lies in improving soil biology rather than simply adding nutrients. Rich in beneficial microorganisms and organic matter, worm castings help make minerals already present in the soil more available to plant roots. Regular additions of compost, worm castings and other organic materials support nutrient cycling and contribute to healthier, more nutrient-dense crops. Looking after the soil beneath your vegetables is one of the most effective ways to support the nutritional quality of the food on your plate.
Digestion: The Ayurvedic Perspective
From an Ayurvedic perspective, supporting healthy digestion is just as important as choosing nutrient-rich foods. The body can only benefit from the nutrients it is able to digest, absorb and utilise effectively. Optimising digestive function is a cornerstone of Ayurvedic practice and encompasses far more than individual foods or supplements. It involves understanding how meal timing, food combinations, lifestyle and individual constitution influence nutrient assimilation and overall health. As this is a substantial topic in its own right, further articles and practical guidance are available through the ISHAVIDA membership platform, with additional opportunities to explore these principles in greater depth through the Digestive Reset programme and Transformation Experience guided coaching journey.
Takeaways for You
If you are experiencing low ferritin during the menopausal transition, both diet and lifestyle have an important role to play alongside the medical assessment. An Ayurvedic approach, integrated with modern nutritional science, encourages us to look beyond iron alone and consider the whole process of absorption. Supporting digestive capacity may help improve the absorption and utilisation of nutrients. Choosing a nutrient-dense diet can increase the intake of naturally iron-rich foods while also providing the many vitamins, minerals and plant compounds that work together to support health and performance. As iron deficiency has been confirmed, iron supplements may also be appropriate. Unlike many synthetic nutrients, the iron in most supplements is derived from naturally occurring non-animal mineral sources and is provided in forms designed to be absorbed by the body
Your Conclusion:
✔ Choose naturally iron-rich foods.
✔ Prioritise produce grown in healthy, biologically active soils, such as those associated with permaculture or organic farming.
✔ Support iron absorption through appropriate food combinations.
✔ Optimise digestive function to maximise nutrient absorption.
✔ Take an iron supplement if recommended by your healthcare professional.
✔ Monitor your ferritin with follow-up blood tests to ensure your iron stores return to, and remain within, a healthy range.
