Nutrition is the bedrock of good health, yet many people unknowingly suffer from common nutritional deficiencies. Studies show that nutritional deficiencies are particularly widespread in India, with over 70 percent of the population estimated to be deficient in essential nutrients such as vitamin D, iron, and vitamin B12. Let’s explore the most common nutritional deficiencies, their symptoms, and how to address them.

Related story: How To Spot Common Nutritional Deficiencies

1. Iron Deficiency: This is one of the most prevalent issues worldwide, affecting nearly 52 percent of Indian women according to the National Family Health Survey-5 (2019–21) iron helps transport oxygen in your blood and supports cognitive functioning. 

Also, what many people don’t realise is that copper deficiency can also impact iron absorption and metabolism. Without enough copper, iron may be present but not effectively utilised — leading to symptoms that resemble iron deficiency anaemia.

Signs to watch out for include:

• Fatigue and weakness
• Pale skin
• Shortness of breath
• Brittle nails
• Restless legs at night

Boost your iron intake with red meat, eggs, lentils, spinach, and iron-fortified cereals. Pairing these foods with vitamin C-rich sources, like citrus fruits or peppers, helps improve iron absorption.

Related story: 5 Signs You Aren't Getting Enough Vitamin C

2. Vitamin D Deficiency: Over 80 percent of urban Indians are thought to have vitamin D deficiency, largely because of limited sun exposure and modern indoor lifestyles. Vitamin D is crucial for bone health, immunity, and even mental well-being.

Spot the signs:

• Frequent infections
• Low mood or depression
• Hair loss
• Bone pain and muscle weakness

Spending 10–30 minutes in the sun several times per week and including fatty fish, egg yolks, and fortified dairy products in your diet can help. A vitamin D supplement might also be necessary if levels are extremely low.

Related story: Healthy Foods That Are High in Vitamin D

3. Vitamin B12 Deficiency: Vitamin B12 supports red blood cell production and healthy nerves. Deficiency rates are high in India, with around 47 percent of vegetarians affected as B12 is primarily found in animal foods.

However, non-vegetarians are not immune to this deficiency either. Due to modern farming practices and low levels of B12-producing bacteria in soil, the B12 content in animal foods has declined over time. As a result, even people who consume meat regularly can develop low B12 levels, especially if their gut health is compromised.

Look out for:

• Tingling sensations in the hands and feet
• Memory issues
• Mood disturbances
• A swollen, inflamed tongue

Consider B12-fortified cereals, dairy, eggs, and fish, or a supplement if you follow a vegan or strict vegetarian diet.

4. Magnesium Deficiency: Although underdiagnosed, magnesium deficiency is increasingly common with modern processed diets. Magnesium supports muscle and nerve function, sleep, and blood sugar regulation.

Symptoms may include:

• Muscle cramps
• Poor sleep
• Irritability
• Abnormal heart rhythms

Nuts, seeds, leafy greens, whole grains, and dark chocolate are all excellent sources of magnesium.

5. Zinc Deficiency: Zinc is vital for immunity, wound healing, and taste perception. In India, mild zinc deficiency is found in an estimated 40 percent of children under five and in many adults with poor dietary diversity.

Watch out for:

• Poor appetite
• Frequent infections
• Loss of taste or smell
• Slow wound healing

Pumpkin seeds, chickpeas, meat, and whole grains are rich sources of zinc.

Related story: Everything You Need to Know About Prenatal Vitamins

6. Omega-3 Fatty Acid Deficiency: Low fish consumption has left many Indians lacking in omega-3 fatty acids, which are vital for brain health and mood stability.

Possible symptoms:

• Dry, rough skin
• Brain fog
• Mood changes
• Inflammation

Include fatty fish such as salmon, sardines, or mackerel in your diet two to three times a week, or opt for an omega-3 supplement if you follow a vegetarian diet.

7. Folate (Vitamin B9) Deficiency: Folate is critical for cell division and especially vital for women of childbearing age to prevent neural tube defects.

Signs of deficiency include:

• Fatigue
• Anaemia
• Irritability
• Mouth ulcers

Sources include leafy greens, beans, citrus fruits, and fortified foods.

Nutritional deficiencies in India are far more common than you might think, with lifestyle, cultural eating habits, and food accessibility all playing a role. If you regularly feel tired, experience mood swings, or notice unexplained physical symptoms, consider getting your nutrient levels checked through a simple blood test.

Eating a balanced diet with a variety of seasonal, whole foods and periodic medical check-ups is your best strategy for beating these hidden deficiencies. Remember, good nutrition is not just about feeling full, it is about truly nourishing every cell in your body.

Get instant access to personalised nutrition advice just for you. Sign up here.