Nutrition & Deficiencies

Iron · Vitamin D · B12 · Calcium

Most women are deficient in key nutrients — and don't know it. Your fatigue, hair loss, and low mood may have a simple answer.

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Doctor Reviewed

70%

Indian women are Vitamin D deficient

rarely tested, easily treated

50%

Women of reproductive age have low iron

monthly blood loss is the cause

47%

Vegetarians are B12 deficient

irreversible if untreated

1 in 3

Women have calcium insufficiency

silent risk for osteoporosis

Key Deficiencies

The Big Three Women Must Know

These three deficiencies affect the majority of women — and are almost always missed until symptoms become severe.

Iron & Ferritin

Most common in women of reproductive age

Monthly blood loss makes iron deficiency the #1 nutritional issue for women. Low ferritin causes fatigue, hair loss, and brain fog — even before anaemia develops.

Extreme fatigue
Hair thinning & loss
Pale skin
Shortness of breath
Cold hands & feet

Vitamin D

The silent epidemic in India & UK

Over 70% of Indian women are Vitamin D deficient. It affects bone health, immunity, mood, and hormonal balance — yet it's rarely tested routinely.

Bone & muscle pain
Frequent infections
Low mood & depression
Fatigue
Hair loss

Vitamin B12

Critical for nerves & energy

B12 deficiency is extremely common in vegetarians and vegans. It causes neurological symptoms, fatigue, and anaemia — and can be irreversible if left untreated.

Tingling in hands/feet
Memory problems
Fatigue & weakness
Mouth ulcers
Mood changes

Essential Nutrients

What Every Woman Needs Daily

These nutrients are non-negotiable for hormonal health, energy, and long-term wellbeing.

Iron

14.8mg/day for women 19–50. Heavy periods increase need significantly.

Vitamin D

Most women need 1000–2000 IU daily. Sunlight alone is rarely enough.

Vitamin B12

2.4mcg/day. Vegetarians must supplement — food sources are animal-only.

Calcium

700–1200mg/day. Critical for bone density, especially post-menopause.

Folate / B9

Essential for cell repair and critical before & during pregnancy.

Magnesium

Reduces PMS, improves sleep, and supports over 300 body functions.

Omega-3

Reduces inflammation, supports brain health and hormonal balance.

Zinc

Supports immunity, skin health, and hormonal regulation in PCOS.

Food First

Best Food Sources By Nutrient

Food is always the first step. Here's where to find the nutrients your body needs most.

Iron

Spinach & leafy greens
Lentils & legumes
Tofu & soy
Pumpkin seeds
Dark chocolate

💡 Eat with Vitamin C to boost absorption. Avoid tea/coffee with meals.

Vitamin D

Fatty fish (salmon, mackerel)
Egg yolks
Fortified milk & cereals
Mushrooms (UV-exposed)
Cod liver oil

💡 Food sources alone are insufficient. Supplementation is usually necessary.

Vitamin B12

Eggs & dairy
Meat & fish
Fortified plant milks
Nutritional yeast
B12 supplements

💡 Vegetarians must supplement. Absorption decreases with age and certain medications.

Common Questions

Getting Answers

Nutrition questions are often more complex than they seem. Here are honest, evidence-based answers.

Important Note

Always get blood tests before supplementing. Over-supplementing some nutrients (like iron) can be harmful.

Annual Tests

Tests Every Woman Should Get

Don't wait for symptoms. These simple blood tests can catch deficiencies before they cause damage.

Ferritin & FBC

Iron stores + full blood count. Essential for all women annually.

Vitamin D (25-OH)

The only accurate test for Vitamin D status. Most women are deficient.

Vitamin B12

Critical for vegetarians and anyone over 40. Neurological damage is irreversible.

Thyroid (TSH)

Thyroid issues mimic nutritional deficiencies. Always test together.

Personalised Guidance

Your fatigue has a reason. Let's find it.

Our nutrition specialists and doctors will review your blood tests and create a personalised plan — not generic advice.