Ferritin: Everything You Need to Know for Your Student Athlete

What Is Ferritin and Why Does It Matter?

Whether you’re a parent, coach, or athletic trainer, you’ve likely heard athletes complain about fatigue, heavy legs, poor recovery, or declining performance. But did you know that low ferritin, your body’s iron storage protein—could be the reason?

Iron deficiency, with or without anemia, is incredibly common in student athletes, especially females, endurance athletes, and those experiencing rapid growth spurts. This blog explains what ferritin is, the optimal levels for active youth, and how to support your athlete if their levels are too low.

Already familiar with iron? Check out Wendi’s Iron Deficiency Fast Facts blog for foundational information. This post builds on that, specifically focusing on ferritin and its importance in young athletes.

Ferritin is a blood protein that stores iron and releases it when your body needs it. It plays a crucial role in:

Maintaining healthy red blood cells
Delivering oxygen to muscles and the brain
Supporting physical performance, energy, and mental focus

Without enough ferritin, athletes may experience:

Persistent fatigue and heavy legs
Poor recovery after practices or games
Brain fog or low motivation
Trouble concentrating in school or practice
Shortness of breath during training
Decreased appetite and performance
More frequent illness or unusual exhaustion

These symptoms often mimic overtraining or other health issues, so ferritin is a key marker to test, especially before ramping up training or entering a competitive season.

What Are Optimal Ferritin Levels?

Standard lab reference ranges often fall short for athletes. Your pediatrician may say a ferritin level of 15 ng/mL is “normal,” but that’s far too low for active youth.

General Ferritin Guidelines (Non-Athletes):

Children (5–12 years): >20 ng/mL
Adolescents (13–18 years): >30 ng/mL
Adult Males: 30–300 ng/mL
Adult Females: 20–150 ng/mL

Optimal Ferritin Levels for Athletes:

Female Athletes: At least 40–50 ng/mL, ideally 70–100 ng/mL
Male Athletes: At least 50–70 ng/mL, ideally 100+ ng/mL

For a helpful visual, check out Wendi’sFerritin Levels in Athletes thread on X..

Warning Signs of Low Ferritin

Iron deficiency doesn’t always look obvious. Your athlete doesn’t have to appear pale or dizzy to be deficient.

Common Early Symptoms:

Craving ice or chewing on non-food items
Declining performance despite consistent effort
Increased irritability or low mood
Struggling to stay focused in class
Constantly needing naps or dragging through the day

Wendi’s post on X outlines how to spot iron deficiency early—before it sidelines your athlete.

What Causes Low Ferritin?

Several factors contribute to iron depletion in athletes:

Low intake: Skipping red meat, picky eating, or restrictive diets
Rapid growth: Teens need extra iron as they grow
Menstrual losses: Female athletes with heavy periods are at greater risk
High training volume: Intense workouts increase iron loss through sweat, foot strike (especially in runners), and minor gut bleeding

Curious how iron and hormones connect in female athletes? Don’t miss our Hormone Health for Athletes blog.

Four Tips for Parents and Coaches

1. Request the Right Labs

Ask for a ferritin test—not just hemoglobin and hematocrit. If ferritin is <50 ng/mL in female athletes or <70 ng/mL in males, it’s a red flag.

2. Encourage Iron-Rich Foods

Include heme iron (animal sources) daily for better absorption:

Red meat (beef, bison, lamb)
Poultry and fish
Fortified cereals, lentils, beans, and spinach (pair with vitamin C for absorption)

3. Time Iron Wisely

Best absorbed on an empty stomach or with vitamin C
Avoid pairing iron with calcium, dairy, tea, or coffee around meals

4. Partner with a NWW Sports Dietitian to Unlock Peak Performance

Stop guessing and start fueling with confidence. At Nutrition with Wendi, our team of registered dietitians and sports nutritionists specializes in helping student athletes overcome fatigue, improve focus, and perform at their best.

Whether your athlete is dealing with low ferritin, inconsistent energy, or underperforming despite their training—we can help.

We offer:

1:1 coaching to create personalized fueling plans and lab reviews and guidance on iron-rich nutrition
Team talks and parent presentations to simplify sports nutrition and promote better habits
Our membership offers virtual workshops for coaches, clubs, and schools

Let’s make sure your athlete isn’t just playing—but thriving. Book a free discovery call or fill out our get in touch form to connect with Wendi and her team today!