11 Supplements Indians Actually Need

4. Iron — priority for women and anyone with anemia risk

Iron deficiency remains common among Indian women of reproductive age and in some children. Low iron can cause fatigue, breathlessness and reduced work capacity, and it’s diagnosed by blood tests including haemoglobin and ferritin. Vegetarians get mainly non-heme iron from dals and greens; this is less well absorbed than heme iron from meat. Pairing iron-rich foods with vitamin C (a simple lime squeeze over dal) boosts absorption, while tea and coffee with meals reduce it. When tests show iron deficiency, doctors typically recommend therapeutic iron supplementation with monitoring, because excess iron can cause gastrointestinal upset and, rarely, organ stress. Gentle daily doses are common for prevention when someone is at risk, but treat anaemia only under medical supervision. If you live overseas, check local labs and consider iron supplements only after confirming low stores—blind supplementation can mask other conditions and has risks.