Ferritin Supplement Schedule - How to Raise Iron Safely

Daily Supplement Schedule – Ferritin Repletion Phase

Goal: Raise ferritin from 26 ng/mL → 60–90 ng/mL while improving energy, hair thickness, and nail strength.

🌅 Morning (with Breakfast)

Purpose: Hair & nail support, collagen synthesis

• ☐ Biotin – 5,000 mcg

• ☐ Vitamin C – 500 mg

• ☐ Collagen Peptides – 10–15 g (1 scoop)

  
  

  (coffee, smoothie, or water is fine)

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✔ Coffee allowed after breakfast

🕛 Midday / Lunch

IRON DOSE #1 – Primary absorption window

• ☐ Iron bis-glycinate – 25 mg

• ☐ Vitamin C – 500 mg

• 
  

With: light meal or snack (protein-focused)

❌ Avoid ±2 hours:

• Coffee / tea

• Calcium / dairy

• Magnesium

• Zinc

🕕 Early Evening / Dinner

IRON DOSE #2 – Completes daily repletion

• ☐ Iron bis-glycinate – 25 mg

• ☐ Vitamin C – 500 mg

With: dinner (not dairy-heavy)

❌ Avoid:

• Calcium supplements

• Magnesium

• Zinc

🌙 Bedtime

Purpose: Recovery, sleep, mineral balance

• ☐ Zinc picolinate – 25 mg

• ☐ Magnesium glycinate – 300–400 mg elemental

✔ Zinc + magnesium together is OK✔ Safely separated from iron

📊 Daily Totals

• Iron: 50 mg/day (25 mg × 2)

• Vitamin C: 1,500 mg/day (split doses)

• Magnesium: 300–400 mg/day

• Zinc: 25 mg/day

• Biotin: 5,000 mcg/day

• Collagen: 10–15 g/day

⏳ Duration & Follow-Up

• Follow for 6–8 weeks

• Retest ferritin at 8–10 weeks

• Target ferritin: 60–90 ng/mL

When ferritin ≥60 ng/mL:

• Reduce iron to 25 mg/day or food-only

• Reduce zinc to 15 mg/day

⚠️ Important Notes

• Stop biotin 3 days before labs

• If nausea → take iron with more food

• If constipation → hydrate + ensure magnesium dose

• Avoid fasted training until ferritin improves

Expected Improvements

• 2–3 weeks: Energy improves

• 4–6 weeks: Hair shedding slows

• 8–12 weeks: Nails smoother, new hair growth