Vitamin and Mineral Deficiencies in India: Who’s at Risk, What to Test, What to Eat
Last reviewed: 21 September 2026 · 7 trusted sources (listed at the end). Educational content only.
Quick answer: In India, the most common gaps are iron, vitamin B12 (especially vegetarians), vitamin D, calcium, folate and zinc — but who needs testing depends on your age, diet, pregnancy and health conditions. The rule: food first, test if at risk, then treat the specific deficiency. Don’t take high-dose supplements “just in case”.
Common tests and what they mean
| Nutrient | Test | Common interpretation |
|---|---|---|
| Iron | Haemoglobin (CBC) | Anaemia (WHO 2024): children 6–23 months below 10.5 g/dL; 2–4 years below 11.0; 5–11 years below 11.5; 12–14 years and non-pregnant women below 12.0; men below 13.0. Pregnancy: below 11.0 (first trimester), below 10.5 (second), below 11.0 (third) |
| Iron stores | Ferritin | Below 15 µg/L = iron deficiency in adults (WHO 2020); a higher cut-off is used if there is infection or inflammation |
| Vitamin D | 25-OH vitamin D | Labs often use: below 20 ng/mL deficient, 20–29 insufficient — but ideal levels are debated |
| Vitamin B12 | Serum B12 | Below ~200 pg/mL low; 200–300 borderline (homocysteine or MMA may help) |
| Folate | Serum folate | Low values suggest deficiency (lab cut-offs vary) |
| Zinc | Serum zinc (morning) | Below ~70 µg/dL may suggest deficiency |
| Iodine | TSH if thyroid symptoms | Iodine status is judged mainly at population level; use iodised salt |
Ranges vary by lab — your doctor’s judgement prevails.
Who is likely to be deficient?
| Group | Common gaps | Useful basics |
|---|---|---|
| Children (0–12) | Iron, vitamin A, vitamin D, zinc | Breastfeeding as advised, timely complementary foods, eggs/dairy, follow paediatrician advice |
| Teenagers | Iron (especially girls), vitamin D, calcium, B12/folate if vegetarian | Dairy or calcium-rich foods, iron-rich meals, safe sun, school IFA programmes |
| Adult women | Iron, B12, vitamin D, calcium | Iron-rich meals with vitamin C, dairy, safe sun, iodised salt |
| Adult men | Vitamin D, B12 (vegetarians), zinc | Anaemia in men needs a search for the cause (such as bleeding from the gut) |
| Older adults (60+) | B12 (absorption falls), vitamin D, calcium | Protein at every meal, bone health, fall prevention |
| Pregnancy and breastfeeding | Iron, folate, B12, vitamin D, calcium, iodine | Take government-provided iron-folic acid and calcium as advised; follow your ANC team |
| Vegetarian/vegan | B12 (must check), iron, vitamin D, calcium, zinc | Dairy or fortified foods, dals with vitamin C foods |
Health conditions that raise risk
- Diabetes on metformin: check B12 periodically (ADA).
- PCOS: vitamin D deficiency is common; B12 if on metformin.
- Thyroid problems: use iodised salt; if anaemic, check ferritin.
- Bariatric surgery or gut conditions (coeliac, IBD): risk of multiple deficiencies — needs regular monitoring by your doctor.
Food first: Indian sources
| Nutrient | Good food sources |
|---|---|
| Iron | Green leafy vegetables, dals, chana, rajma, ragi, bajra, eggs, meat, fish — eat with lemon, amla or guava (vitamin C) |
| Vitamin B12 | Milk, curd, paneer, eggs, fish, meat; fortified foods for vegans |
| Calcium | Milk, curd, paneer, ragi, sesame, green leafy vegetables |
| Vitamin D | Safe sunlight, eggs, fatty fish, fortified foods |
| Folate | Green leafy vegetables, dals, chana, citrus |
| Zinc | Dals, nuts, seeds, whole grains, eggs, meat |
🛒 Lemon squeezer: Signoraware lemon squeezer
Vitamin C from a squeeze of lemon genuinely increases how much iron your body absorbs from dal, rajma and leafy greens.
This is about food, not supplements. Squeeze it over the meal.
Simple action plan
- Know your risk: age, sex, pregnancy, vegetarian diet, health conditions, low sun, low dairy.
- Get tests only if you are at risk or have symptoms — ask your doctor which ones.
- Fix the root cause: diet first, safe sunlight, and look for causes like heavy periods or gut bleeding.
- Take supplements for a proven deficiency — or for prevention where a national programme or your doctor advises it (for example iron-folic acid in pregnancy and adolescence, calcium in pregnancy, or B12 for vegans). Dose and duration as prescribed.
- Re-test in 8–12 weeks if you were low, then maintain with diet.
Safety notes:
- Avoid mega-doses unless prescribed — too much vitamin D, iron or vitamin A can be harmful.
- Check B12 before long-term high-dose folic acid (folic acid can hide B12 deficiency).
- Take iron at least 2 hours apart from tea, coffee and calcium, and at least 4 hours apart from levothyroxine (thyroid tablets).
- Tell your doctor about all supplements (for example, vitamin K affects warfarin).
Key takeaways
- Iron, B12, vitamin D, calcium, folate and zinc are the common gaps in India.
- Test based on risk, not “just in case”.
- Food first — dals + vitamin C, dairy, eggs, greens, safe sun.
- Supplements for a proven deficiency, or for prevention where a programme or your doctor advises it — not high-dose pills taken on your own.
Sources
- WHO. Guideline on haemoglobin cutoffs to define anaemia (2024) — Hb cut-offs by age, sex and pregnancy
- WHO. Guideline on use of ferritin concentrations to assess iron status (2020) — ferritin <15 µg/L in adults; higher cut-off with inflammation
- Endocrine Society. Vitamin D for the Prevention of Disease (2024) — no routine vitamin D testing for healthy adults
- NIH Office of Dietary Supplements. Vitamin B12 — Health Professional Fact Sheet — vegetarians, older adults and metformin users at risk; folic acid can mask B12 deficiency
- MoHFW. Anemia Mukt Bharat — India’s programme for iron-folic acid supplementation and testing
- ICMR-NIN. Dietary Guidelines for Indians (2024) — food-first approach; diverse diet
- American Diabetes Association. Standards of Care in Diabetes 2026 — periodic B12 checks with long-term metformin
🛒 Sunflower seeds: Vedaka sunflower seeds 500g
A food source of vitamin E and magnesium. This article deliberately does not recommend supplements — test first, then eat for the gap.
A small handful a day. Not a substitute for a diagnosed deficiency being treated.
Medical disclaimer: This article is for education only and does not replace advice, diagnosis or treatment from your doctor. In an emergency, call 112. Read the full disclaimer.
Affiliate disclosure: This article may contain affiliate links. If you buy through them, I may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases. Learn more.
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