3 most common nutrient deficiencies in Indians and how to overcome them

Despite the rich culinary diversity, many Indians lack three of the most important nutrients and suffer from a wide range of health issues. Studies show that deficiencies in iron, vitamin D, and vitamin B12 are among the most widespread across the Indian population. This silent epidemic often goes unnoticed until it begins to affect daily life. Below we discuss these common nutrient deficiencies in Indians and how to overcome them.

According to the National Family Health Survey (NFHS‑5), conducted between 2019-21, the prevalence of anaemia (which is often caused by iron deficiency) among women aged 15-49 yrs is 57.0%, and among men aged 15-49 yrs is 25.0%. NIH and ScienceDirect studies suggest that inadequate dietary iron intake and/or poor absorption account for a large share of anaemia in India.
​Studies from NIH, Frontiers and ScienceDirect suggest some key contributing factors behind iron deficiency in India, which include;

Poor absorption of iron: plant-based (non-heme) iron is less well absorbed.
Low dietary intake of iron-rich foods (especially among vegetarians or low-income groups).

Fatigue, pale skin, dizziness, shortness of breath, brittle nails, and frequent headaches are common signs of low iron levels. In children, it may cause delayed growth, poor concentration, and recurrent infections are among the common symptoms of iron deficiency.
Actionable steps to overcome iron deficiency:

Improve dietary iron intake: Include iron-rich foods: e.g., red meat, poultry, eggs, fish for non-vegetarians; lentils, beans, dark leafy greens like spinach & amaranth, ragi, jaggery for vegetarians.

Enhance absorption of iron: Pair iron-rich meals with vitamin C sources; e.g., lemon, guava, orange, papaya as it enhances non-heme iron absorption.

Vitamin D is essential for calcium absorption, bone health, muscle strength, and immune function, making this deficiency a silent but serious concern. Research by the Indian Council of Medical Research (ICMR) and several peer-reviewed studies estimate that 70–90% of Indians have insufficient Vitamin D levels, particularly in urban areas.
Key causes of vitamin D deficiency among Indians are:
Insufficient sun-light exposure
Inadequate dietary intake

Low Vitamin D often causes bone or muscle pain, fatigue, low mood, and frequent infections. In severe or long-term cases, it may lead to osteopenia or osteoporosis (weak bones), especially in older adults and postmenopausal women.
Maintain adequate sunlight exposure: Spend 15–20 minutes in morning sunlight at least 3–4 times a week.
Dietary sources: Include Vitamin D-rich foods like eggs, fish (salmon, sardines), fortified milk, mushrooms, and cheese.
Lifestyle support: Moderate outdoor activity, a balanced diet, and maintaining a healthy body weight improve Vitamin D metabolism.

B12 is essential for red blood cell formation, DNA synthesis and nerve health. But vitamin B12 deficiency is a real concern among Indians. A Cambridge report suggests, Indians who follow strict vegetarian diets have limited sources of B12, and thus, are more likely to suffer from its deficiency. Vitamin B12 deficiency can have effects on both mental and physical health. Low levels of B12 can reduce oxygen transport as it is essential for red blood cell production. Long-term deficiency can even cause irreversible nerve damage.

​Studies suggest B12 deficiency often shows up as weakness, fatigue, mood swings or memory issues, and these symptoms are commonly mistaken for the result of something else. Low B12 levels can increase the risk of cardiovascular diseases, as B12 regulates amino acids in the body.
Add dietary sources like eggs, dairy products, fish, poultry, and red meat. These are some of the excellent sources of vitamin B12.
Vegetarians can opt fortified food such as breakfast cereals, soy milk, or nutritional yeast, that contain added B12.

Deficiencies in iron, vitamin D, and vitamin B12 are among the most common yet preventable health challenges in India. With mindful diet choices, adequate sunlight, and timely screening, individuals can overcome these “hidden hungers” that quietly affect energy, mood, and immunity.