Common Vitamin Deficiencies Among Indians & How to Fix Them
India is a country full of diverse food traditions, flavours, and home-cooked meals. Yet, despite this rich food culture, a large number of Indians suffer from vitamin deficiencies. Busy lifestyles, irregular eating patterns, packaged foods, and lack of exposure to sunlight are some major reasons behind this rise.
Vitamin deficiencies may look small at first, but over time, they can affect energy levels, immunity, skin, hair, bones, and even mental health. The good news is that most deficiencies can be fixed easily with the right diet and timely medical guidance.
As a trusted healthcare institution, the Best Multispeciality Hospital in Jaipur sees many patients dealing with vitamin-related problems without even realising it. This blog will help you understand the most common vitamin deficiencies among Indians and how you can correct them in simple ways.
1. Vitamin D Deficiency – The Most Common in India
Despite being a sunny country, more than 70–80% of Indians are Vitamin D deficient. This is mainly because most of us spend long hours indoors—whether in offices, schools, or homes.
Symptoms of Vitamin D Deficiency
- Weakness and fatigue
- Bone pain
- Frequent illnesses
- Hair fall
- Mood swings or low mood
How to Fix It
- Spend 15–20 minutes in the early morning sun every day.
- Add foods like milk, eggs, mushrooms, curd, and fortified cereals.
- In severe cases, doctors may recommend Vitamin D supplements after a blood test.
If you experience joint pain or bone problems due to a deficiency, getting a check-up at the Top Orthopedic Hospital in Jaipur is highly recommended.
2. Vitamin B12 Deficiency – Very Common Among Vegetarians
Vitamin B12 is found mainly in animal-based foods. Since a large part of the Indian population is vegetarian, B12 deficiency is extremely common.
Symptoms of Vitamin B12 Deficiency
- Tingling or numbness in the hands and feet
- Weakness, dizziness
- Memory issues
- Poor concentration
- Mouth ulcers
How to Fix It
- Include dairy products, paneer, curd, and fortified cereals in your diet.
- Non-vegetarians can have eggs, chicken, and fish.
- Severe deficiency may need injectable or oral supplements prescribed by a doctor.
3. Iron Deficiency – A Major Issue for Women & Children
Iron deficiency is one of the leading causes of anaemia in India. Women, especially those with heavy periods, pregnant women, and growing children, are more prone to it.
Symptoms of Iron Deficiency
- Tiredness
- Pale skin
- Breathlessness on mild activity
- Hair fall
- Headaches
How to Fix It
- Include iron-rich foods: spinach, beetroot, dates, jaggery, eggs, raisins, meat, and legumes.
- Combine iron-rich foods with Vitamin C sources like lemon or oranges for better absorption.
- Avoid tea/coffee immediately after meals as they reduce iron absorption.
- In severe cases, iron tablets or injections may be required.
4. Vitamin C Deficiency – Often Ignored but Important
Vitamin C plays a major role in immunity, skin health, and healing. With rising stress and poor food habits, Vitamin C deficiency is becoming common.
Symptoms of Vitamin C Deficiency
- Easy bruising
- Slow wound healing
- Weak immunity
- Bleeding gums
- Dull skin
How to Fix It
- Eat fruits like oranges, guava, strawberries, pineapple, and lemon.
- Add vegetables like broccoli, tomatoes, capsicum, and spinach.
- Fresh, raw foods are the best sources—avoid overcooking.
5. Calcium Deficiency – Increasing Among Young Adults
Many youngsters complain of joint aches and bone weakness due to low calcium intake. Lifestyle changes, reduced dairy consumption, and lack of exercise have contributed to this rise.
Symptoms of Calcium Deficiency
- Muscle cramps
- Brittle nails
- Weak bones
- Back pain
- Fatigue
How to Fix It
- Include dairy products (milk, curd, paneer), almonds, sesame seeds, and leafy greens.
- Get enough Vitamin D because it helps absorb calcium.
- Do weight-bearing exercises like walking or light strength training.
6. Folate (Vitamin B9) Deficiency – Common in Pregnant Women
Folate is crucial for cell growth, blood formation, and pregnancy health. A deficiency can cause complications for both mother and baby.
Symptoms of Folate Deficiency
- Fatigue
- Mouth sores
- Poor appetite
- Irritability
- Anaemia
How to Fix It
- Include green leafy vegetables, beans, nuts, and citrus fruits.
- Pregnant women should take folic acid supplements as advised by doctors.
7. Vitamin A Deficiency – More Common in Children
Vitamin A supports immunity, eye health, and growth. Lack of balanced meals makes children more prone to this deficiency.
Symptoms of Vitamin A Deficiency
- Poor vision at night
- Dry eyes
- Frequent infections
- Rough, dry skin
How to Fix It
- Add carrots, sweet potatoes, spinach, pumpkin, and papaya to meals.
- Foods like eggs and dairy products are also rich in Vitamin A.
Why Are Indians More Prone to Vitamin Deficiencies?
- Skipping meals due to busy schedules
- Lack of outdoor activities
- Reliance on processed foods
- Vegetarian diets without proper planning
- Poor gut health affecting absorption
- Limited awareness
Fixing these issues is not difficult—small, consistent changes make a big difference.
When Should You See a Doctor?
If you notice symptoms like constant tiredness, hair fall, mood changes, muscle pain, frequent infections, or numbness, it’s wise to get your vitamin levels checked. Early diagnosis prevents long-term problems like nerve damage, bone issues, and chronic fatigue.
Specialists at the NAV Imperial Hospital offer complete vitamin testing, diet guidance, and supplements based on your exact needs.
If the deficiency has affected your bones or joints, visiting the NAV Imperial Hospital can help you get the right treatment.
A Few Healthy Habits to Maintain Enough Vitamins
- Add more fresh fruits and vegetables to your daily diet.
- Spend time outdoors in sunlight regularly.
- Avoid skipping meals.
- Include a mix of grains, proteins, and healthy fats.
- Reduce junk food and sugary snacks.
- Do regular exercise to improve metabolism.
- Drink enough water to support absorption.
Final Thoughts
Vitamin deficiencies may be common, but they are absolutely preventable. With balanced meals, sunlight exposure, and timely check-ups, you can maintain good energy, strong bones, glowing skin, and a healthier life. If you feel your symptoms match any of the deficiencies mentioned above, don’t ignore them.
For expert guidance, accurate diagnosis, and proper treatment, consult the team at the Best Multispeciality Hospital in Jaipur. And if your symptoms relate to bone or joint health, the specialists at the Top Orthopaedic Hospital in Jaipur are always ready to help.
Your health is in your hands—start making small changes today for a healthier tomorrow.
