Vitamin Deficiency Among Indians
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. Siri Nallapu MBBS
Last updated on 20th Aug, 2025
Introduction
A recent study by Metropolis Healthcare has revealed that a large number of Indians suffer from vitamin deficiencies, which can lead to various health problems. Vitamins are essential nutrients that our bodies need to function properly, and a lack of them can cause fatigue, weak immunity, and even serious diseases.
If you often feel tired, experience frequent infections, or have unexplained health issues, you might be deficient in key vitamins. The good news is that with the right knowledge and small lifestyle changes, you can improve your vitamin levels and overall health.
Why Are Vitamins Important?
Vitamins play a crucial role in keeping our bodies healthy. They help with:
Energy production (B vitamins)
Strong bones and teeth (Vitamin D)
Healthy skin and vision (Vitamin A)
Immune system support (Vitamin C)
Nerve function and blood health (Vitamin B12)
When we don’t get enough of these vitamins, our bodies can’t perform these functions efficiently, leading to various health problems.
Common Vitamin Deficiencies in India
The Metropolis study found that many Indians lack essential vitamins, especially:
1. Vitamin D Deficiency
Why it happens: Limited sun exposure (due to indoor jobs, pollution, or cultural practices like avoiding sunlight).
Symptoms: Fatigue, bone pain, muscle weakness, frequent infections.
Long-term risks: Osteoporosis, diabetes, heart disease.
2. Vitamin B12 Deficiency
Why it happens: Vegetarian/vegan diets (since B12 is mainly found in animal products) and poor absorption due to gut issues.
Symptoms: Weakness, numbness, memory problems, anaemia.
Long-term risks: Nerve damage, depression, cognitive decline.
3. Vitamin B9 (Folate) Deficiency
Why it happens: Poor diet (lack of green leafy vegetables, lentils).
Symptoms: Fatigue, mouth ulcers, pale skin.
Long-term risks: Anaemia, pregnancy complications.
4. Vitamin A Deficiency
Why it happens: Low intake of carrots, sweet potatoes, and dairy.
Symptoms: Night blindness, dry skin, weak immunity.
Long-term risks: Vision loss, frequent infections.
5. Vitamin C Deficiency
Why it happens: Not eating enough citrus fruits, tomatoes, or bell peppers.
Symptoms: Bleeding gums, slow wound healing, joint pain.
Long-term risks: Scurvy, weak immunity.
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Why Are Indians More Prone to Vitamin Deficiencies?
Several factors contribute to widespread deficiencies:
Dietary habits: Many Indians follow vegetarian diets, which may lack B12 and other nutrients.
Lack of sunlight exposure: Due to indoor lifestyles or pollution blocking UV rays.
Digestive issues: Conditions like celiac disease or poor gut health can reduce vitamin absorption.
Poverty and malnutrition: Limited access to nutritious food in some regions.
How to Improve Your Vitamin Levels?
Here’s how you can improve your vitamin levels:
1. Eat a Balanced Diet
Vitamin D: Eggs, fatty fish (salmon, mackerel), fortified milk.
Vitamin B12: Meat, eggs, dairy, fortified cereals (or supplements if vegetarian).
Folate (B9): Spinach, lentils, chickpeas, bananas.
Vitamin A: Carrots, sweet potatoes, milk, mangoes.
Vitamin C: Oranges, lemons, guavas, bell peppers.
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2. Get Enough Sunlight
Spend 15-20 minutes in the morning sun (before 10 AM) to boost Vitamin D naturally.
3. Consider Supplements (If Needed)
If dietary changes aren’t enough, consult a doctor for supplements. Never self-medicate, as excess vitamins can also be harmful.
4. Regular Health Check-ups
Get a vitamin deficiency test if you experience symptoms. Early detection helps prevent complications.
When to See a Doctor?
If you have:
Constant fatigue
Unexplained muscle/joint pain
Frequent infections
Numbness or tingling in hands/feet
Vision problems
It’s best to get tested and consult a doctor for proper treatment.
Conclusion
Vitamin deficiencies are common but preventable. By making small dietary changes, getting sunlight, and monitoring your health, you can stay strong and energetic.
If you suspect a deficiency, book a vitamin test or consult a doctor through Apollo24|7 for expert advice.
Consult Top Physicians
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