Iron Deficiency in Indian Women: Why It's So Common and What to Do

If you are tired all the time, your hair is falling out more than usual, and you seem to get breathless more easily - there is a good chance your iron levels are low. Iron deficiency is the most common nutritional deficiency in the world, and Indian women are disproportionately affected: nearly 40% have some degree of iron deficiency or iron-deficiency anaemia.

Yet most women with iron deficiency do not know they have it, because the symptoms are so easily attributed to overwork, stress, or simply being a woman. You deserve better than that.

Why Indian Women Are So Vulnerable

Monthly blood loss through menstruation is the most significant cause of iron loss - women who have heavy periods lose substantially more iron each cycle. India's predominantly vegetarian food culture relies on non-haem iron (from plant sources), which is absorbed less efficiently than haem iron from meat and fish. Plant-based diets are also often rich in phytates and polyphenols - including in tea and coffee - which inhibit iron absorption. Drinking masala chai with meals can reduce iron absorption by up to 60%.

Ferritin: The Test You Actually Need

Anaemia - low haemoglobin - is the end stage of iron deficiency, but symptoms appear long before. Ferritin, a protein that stores iron, is the more sensitive test. Many women have ferritin levels that are technically within lab's normal range but are functionally low, causing real symptoms. Ask your doctor specifically for ferritin, not just haemoglobin. A ferritin below 30 ng/mL is associated with symptoms in many women.

Building Iron Through Indian Food

The best dietary sources of iron for Indian vegetarians include:

• Rajma, chana, moong, and masoor dal - legumes are iron-rich and a daily staple for good reason
• Dark leafy greens - palak, methi, amaranth (chaulai), and moringa are excellent sources
• Ragi (finger millet) - one of the best non-animal sources of iron available in India
• Sesame seeds (til) - high in iron and easy to add to dals, rotis, and chutneys
• Jaggery (gud) - a traditional source of iron, useful in small quantities

Pair iron-rich foods with vitamin C - a squeeze of lemon on your dal, amla in a chutney, or nimbu pani with meals dramatically increases iron absorption. And avoid drinking chai or coffee within an hour of iron-rich meals.

When Supplements Are Needed

If your ferritin is significantly low, dietary changes alone may not restore stores quickly enough. Iron supplements* are effective but come with side effects - primarily constipation and nausea - that are manageable with the right formulation. Ferrous bisglycinate is generally better tolerated than ferrous sulphate. Your doctor will guide the correct dose based on your levels.