Pair iron-rich foods with vitamin-C produce and avoid tea/coffee at meals.

Ferritin is very low, so improving iron absorption will raise your stores faster

Target 120–150 g of lean protein daily (≈0.7–1 g/lb)

Supports muscle building, satiety and healthier weight loss

Add at least two magnesium-rich foods to your meals each day

Your symptoms and diet suggest low magnesium; foods boost levels while adding fiber and protein

Increase calcium-rich foods to about 1,000 mg per day

Hitting 1,000 mg/day now helps preserve bone strength and ward off osteoporosis

Add iron-rich foods (poultry or fish daily, plus eggs, dark leafy greens and legumes)

Low ferritin suggests depleted iron stores; food-first iron prevents fatigue

Keep tea and coffee at least an hour away from iron-rich meals

Tea and coffee tannins block iron absorption and can slow recovery of ferritin