Running on Empty: How Iron (and Ferritin) Fuel Your Body's Engine
Anna Harrelson • April 11, 2025
Why you might feel exhausted, foggy, or stuck—and what your "normal" labs might be missing.
You’re not crazy.
You’re not lazy.
And no, you’re not just "getting older."
If you’re dragging through your days, feeling foggy, heavy, or worn out—but your labs are "normal"—you’re not alone. One of the most overlooked causes I find in my practice is suboptimal ferritin levels.
Let’s break it down—with science, a little wit, and a whole lot of hope.
Your Body: A High-Performance Machine
Imagine your body like a beautifully engineered, high-performance car.
- Hormones are your spark plugs.
- Micronutrients are your engine oil.
- Proteins are your gears and pulleys.
Without the right balance of all these building blocks, the engine sputters. It doesn’t matter how good the outside looks—if you're low on fuel or missing key fluids, you’re not getting out of the driveway.
And iron —stored as ferritin—is a huge part of that fuel system.
What Is Ferritin, and Why Should You Care?
Ferritin is your body's iron storage protein. It’s like your gas tank. Not your current speed, not your miles per gallon—your actual reserve of fuel.
- Iron is essential for carrying oxygen to every cell in your body.
- It's crucial for energy production (ATP) in your mitochondria.
- It supports your thyroid, neurotransmitter function, hair growth, immune system, and even mood.
If you’re low on ferritin, you might still show "normal" hemoglobin or hematocrit—so traditional screening won’t catch it until you’re running on fumes.
Symptoms of suboptimal ferritin can include:
- Fatigue and poor exercise tolerance
- Brain fog or poor concentration
- Mood swings or low mood
- Headaches
- Hair shedding
- Shortness of breath with minimal exertion
- Restless legs or poor sleep
Sound familiar?
But My Labs Say I'm Normal...
Here's the kicker: most lab ranges are designed to flag anemia — not optimal function.
You could have a ferritin of 12 and be told "everything looks fine" — but feel absolutely awful.
For most women, especially those who are still menstruating or recently stopped, ferritin levels under 40–60 ng/mL can cause symptoms. Many functional and integrative medicine specialists aim for 70–100+ ng/mL to support optimal energy, cognition, and hair health.
Low-normal is not optimal.
When your engine light is blinking, topping off the tank halfway doesn’t cut it.
Why You Might Be Low
- Menstruation: Every period can deplete iron stores, especially if cycles were heavy.
- Pregnancy and postpartum: Even years later, many women never rebuild their iron stores.
- Gut health issues: Poor absorption due to low stomach acid, celiac disease, or IBS.
- Dietary patterns: Plant-based diets can be low in easily absorbed heme iron.
- Chronic inflammation: Inflammatory signals can "hide" your iron from circulation.
Food First, But Realistic
Yes, food matters. Red meat, poultry, seafood, lentils, spinach, and pumpkin seeds all contribute iron.
But rebuilding storage? That’s a bigger lift.
Think of dietary iron like filling up your gas tank 10–15% at a time. Helpful, but slow if you're starting on empty. Sometimes you need a boost.
That’s where targeted supplementation can help—whether it’s gentle oral iron (like iron bisglycinate) or occasional intravenous iron if needed.
And by the way, ever wonder why "senior" vitamins have no iron? Because postmenopausal women typically don’t lose blood monthly.
We don’t want too much iron. But we also can’t function with too little. Balance is everything.
Final Thoughts
If you’re feeling run down, foggy, achy, or unlike yourself—it’s not "all in your head."
Your body is whispering (or screaming) for better support. And sometimes the missing piece isn’t fancy. It’s basic, foundational, and fixable.
Ferritin matters.
Iron matters.
You matter.
At Wondercreek Health, I believe in digging deeper, connecting the dots, and helping you rebuild the strong, steady foundation your body deserves.
Because you weren’t designed to run on empty.
Iron-Rich Foods to Boost Your Levels
- Beef, lamb, liver (heme iron is best absorbed)
- Dark poultry (chicken thighs, turkey)
- Shellfish (clams, oysters, mussels)
- Lentils and chickpeas
- Spinach and swiss chard
- Pumpkin seeds and cashews
- Fortified cereals and oatmeal
- Tofu and tempeh
Ferritin Target Chart
Ferritin Level
What It Means
<15 ng/mL
Severe deficiency
15–40 ng/mL
Low stores (symptoms likely)
40–60 ng/mL
Borderline (may still have symptoms)
70–100+ ng/mL
Optimal for energy, cognition, hair health
Individual needs vary—always interpret ferritin in the context of your full health picture!
When to Suspect Low Iron
- Feeling tired despite good sleep
- Exercise feels harder than it used to
- Brain fog or poor memory
- Unexplained hair thinning
- Pale skin or brittle nails
- Frequent headaches
- Restless legs or poor sleep
- Shortness of breath climbing stairs
If you’re nodding along to several of these, it’s worth a closer look at your ferritin levels.
WonderCreek Health Blog
You’ve probably seen it popping up in wellness podcasts, health stores, or even your friend's supplement cabinet: bovine colostrum. Marketed for gut health, immune support, and recovery, this early-life nutrient source for calves is now showing up in adult wellness routines. But is it worth your time and money? As a lifestyle medicine physician focused on women’s midlife health and longevity, here’s what I want you to know before you jump on the colostrum bandwagon. Let’s Start With the Basics: What Is Colostrum? Colostrum is the first form of milk produced by mammals (including humans) in the first few days after giving birth. It’s loaded with antibodies, growth factors, and immune-modulating compounds designed to jumpstart a newborn’s immune system and line the gut. Bovine colostrum—from cows—is the form used in most supplements. It's freeze-dried and packaged into powders or capsules, and often promoted for: Gut barrier support ("leaky gut") Immune system priming Exercise recovery Anti-aging benefits But let’s be honest: just because something has growth factors doesn’t mean it belongs in your Amazon cart. Does the Science Support It? Evidence in humans is limited— but not nonexistent. Some small clinical studies have shown potential benefits: Gut health: In people with NSAID-induced intestinal permeability ("leaky gut"), bovine colostrum has been shown to reduce damage and symptoms. Immune function: Some data in athletes suggests reduced upper respiratory infections. Exercise recovery: A few studies report improvements in performance, gut comfort, or muscle soreness—especially in endurance athletes. But these benefits aren’t guaranteed. And the quality and dosage of colostrum varies widely, with no standardized formulation across brands. So Should You Take It? Here’s where my clinical voice kicks in: Before you reach for colostrum, ask yourself: Have you addressed the basics? Are you sleeping? Managing stress? Eating fiber and whole foods? Getting enough protein? Building muscle? Moving your body? Supporting your gut with real food (not just powders)? If the answer is no—then colostrum is not your next step. You’re throwing powdered fuel on an engine that’s missing spark plugs. Do you have dairy sensitivity? Colostrum is a dairy product. Even if it's low in lactose, it may not be tolerated by everyone. Are you already taking quality foundational supplements? Vitamin D, omega-3s, magnesium, creatine, iron (when needed), and probiotics have stronger bodies of evidence for many women in midlife. When Might It Be Worth Trying? Colostrum might be a reasonable add-on if you: Have mild gut symptoms (especially post-infectious or stress-related) Are recovering from illness or antibiotics Train hard and experience frequent upper respiratory issues Want to support your immune system during travel or stress Even then, I recommend: A 2–3 month trial only after dialing in basics Choosing a third-party tested brand Tracking symptoms and benefits Cost, Hype, and the Bigger Picture Many women I work with are overwhelmed by supplement costs. Colostrum can run $50–100/month —and that adds up. So here’s what I tell my patients: Just because something is trending doesn’t mean it’s essential. And just because it works for someone on TikTok doesn’t mean it’s the right tool for your body right now. Your body is an incredible machine. When you give it rest, movement, nourishment, and support—it can do amazing things. Colostrum is not magic. It’s just one tool in a very big toolbox. Bottom Line Colostrum may hality sources. You’re not broken. You might just need a reset—not another powder.
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