Nutritional Deficiencies Common in Indian Women and How to Correct Them

In India, women play multiple roles every day, from managing household chores to excelling at work. But in the middle of taking care of everyone else, many forget to take care of themselves. As a result, nutritional deficiencies are surprisingly common among Indian women, affecting energy, mood, immunity, and long-term health.

Why Nutritional Deficiencies Happen

Did you know that if you don’t get enough essential nutrients, you might experience energy drops, weakened immunity, and health problems might start building up.

What are the main reasons Indian women often face deficiencies are:

• Skipping meals due to busy schedules.
• Following restrictive diets without proper guidance.
• Eating more processed foods instead of fresh, wholesome meals.
• Cultural habits where women eat last and sometimes less.
• Lack of awareness about specific nutrient needs

Common Nutritional Deficiencies in Indian Women

1. Iron Deficiency: The main reason for fatigue 

Iron is an important nutrient which is a basic necessity for making hemoglobin. Hemoglobin carries oxygen in your blood. Without enough iron, you might feel tired even after small tasks.

Signs you may have it:

• If you feel constant tiredness
• Pale skin can be the reason
• Unusual or sudden hair fall
• Unusual and constant dizziness can be a sign of lack 
  

How to correct it?

• Eat iron-rich foods like spinach, beetroot, lentils, chickpeas, and jaggery
• Pair with vitamin C sources (like oranges, amla, lemon) to improve absorption.
• Avoid drinking tea or coffee right after meals as they block iron absorption.
  

2. Vitamin D Deficiency

Why does it happen?

Even in sunny India, many women have low vitamin D because of limited sun exposure (staying indoors, covering skin) and a lack of dietary sources.

Signs of vitamin D deficiency to look for

• Weak bones or frequent joint pain may tell you lack vitamin D
• Feeling tiredness randomly even after resting can be  
• Low mood or mild depression

How to fix it:

• Spend 15–20 minutes in the morning sun without sunscreen (hands, face, arms exposed).
• Include vitamin D-rich foods like fortified milk, and mushrooms(if vegetarian, fortified plant milk helps).
• If levels are very low, your doctor may suggest supplements.

3. Calcium Deficiency – Not Just for the Elderly

Why does it happen?

Calcium keeps your bones and teeth strong. But poor diet, too much caffeine, and hormonal changes during pregnancy or menopause can cause low levels.

Signs of calcium deficiency, you may have it:

• Check if you have brittle nails
• Do you get muscle cramps more often?
• Weak bones can reflect calcium deficiency  

How to fix calcium deficiency? 

• Including dairy products like milk, curd, and paneer might help you to get sufficient calcium.
• If you follow a non-dairy diet, you may go for sesame seeds, ragi, almonds, spinach.
• Excessive consumption of processed food might reduce calcium absorption. Avoid it.

4. Vitamin B12 Deficiency:  Energy and Nerve Health

What causes vitamin B12 deficiency?

Vitamin B12 is essential for nerve function and maintaining energy. It’s mostly found in animal products, so vegetarians are at higher risk.

Signs that you might lack vitamin B12:

• Mostly, you might feel tingling in your hands and feet more often.
• If you feel unusual weakness, this might be the sign of vitamin B12 deficiency
• Sometimes, poor memory or brain fog can be the sign, it's suggested to look for the signs before it's too late. 
  

Also read: Benefits of Vitamin B 12

What are the possible ways to fix the deficiency?

Especially for vegetarians, it's recommended to consume fortified cereals, milk, and also consume good gym supplements if needed.

5. Protein Deficiency : General requirements for fitness

Women might lack protein?

• Many Indian women are likely to follow a heavy-carb diet.
• They are mostly adding rice or chapati with very little protein in it.. 
  
• But we all know that without enough protein, muscles weaken, hair thins, and might experience slower recovery from illness.

Also read: How vegetarians can get protein? 

What are the common signs to look for?

• If you have any complaints of unusual weakness, its time to check.
• Wounds and minor cuts heal fast, but if you find it to be slower, take slow wound healing as a sign of lack of protein.
• Experiencing a sudden hair loss or unhealthy hair growth, it might be a sign of protein deficiency. 

How to get more proteins from a vegetarian diet?

• Include dals, beans, chickpeas, tofu, paneer, milk, curd, quinoa, and nuts to your meals regularly.
• Consider adding protein in every meal, not just think of lunch or dinner.
  

6. Folate Deficiency – Especially alarming for Pregnant Women

Why does it happen?

• Folate, also known as vitamin B9, is an essential nutrient for cell growth. They help in preventing birth defects during pregnancy.
• Also, a lack of green vegetables and legumes can reduce the folate levels.

What are the signs that can tell you about the deficiency?

• Experiencing unusual tiredness
• Frequent mouth sores can also mean folate deficiency
• However, poor concentration and lack of focus can also signal folate deficiency 
  

How can you manage the right levels of folate? 

• Include greens like spinach, methi, lentils, oranges, and fortified cereals.
• Pregnant women should take folic acid supplements as per doctor’s advice.
  

How to Correct Deficiencies in Daily Life

1. Plan Your Plate Like a Thali
2. Just like a balanced Indian thali has dal, sabzi, roti/rice, curd, salad, and something sweet – your everyday diet should have a balance of: Protein: dals, pulses, paneer, tofu, milk.
3. Fiber rich food : Add vegetables, fruits, and whole grains.
4. Healthy fats: include nuts, seeds, cold-pressed oils to maintain healthy fats level
5. Micronutrients: leafy greens, colorful veggies, seasonal fruits.

Make Small and Simple changes

• Consider replacing white rice with brown rice or millets for better energy.
• Instead of refined flour chapati , try whole wheat or multigrain chapati
• Avoid sugary snacks and add roasted chana, nuts, fruits to follow a healthy snack meal
• Bottled juice can contain preservatives or high sugars, avoid that and try fresh fruit or coconut water

Don’t Skip Meals

Skipping meals doesn’t just reduce calories; it reduces nutrients. Eating regularly ensures your body gets the building blocks it needs every day.

Sunlight is free vitamin D, and your kitchen can give you iron, protein, calcium, and more – if you choose wisely.

Consider Supplements if Needed

Sometimes diet alone isn’t enough, especially if the deficiency is severe. In such cases, a doctor may recommend supplements for iron, vitamin D, calcium, or B12. Try safest multivitamins for better results. However, it's always good to check with your doctor before taking any supplements.

Final Thoughts

Nutritional deficiencies are not just a “rural” or “poor diet” problem – even urban, educated women can suffer from them due to lifestyle, stress, and poor eating habits. But the good news is, with small, daily changes, you can fill the nutritional gap and feel stronger, more energetic, and healthier.