Home › Vitamins & Minerals
Nutrition · 19+ vitamins & minerals
Vitamin kami, simple language mein.
Normal range, deficiency ke lakshan, food sources, supplement guide — Hinglish mein, doctor-reviewed.
🔍
⊕All19🌟Vitamin9💎Mineral6💊Supplement4
19 vitamins
🌟 Vitamin
Biotin
Balon Ka Vitamin
📊 133–329 pmol/L (Serum Biotin)Healthy logon mein rare — lekin pregnant mahilaaon mein approx 50% subclinical kami hoti hai. Long-term antibiotic ya anticonvulsant users mein bhi risk zyada (NIH ODS 2024)Guide →
💎 Mineral
Calcium
Haddiyon Ka Mineral
📊 8.5–10.2 mg/dL (Serum Calcium)Average Indian sirf 400–500 mg calcium roz leta hai — ICMR ki 1000 mg/day RDA se aadha (ICMR-NIN 2020)Guide →
🌟 Vitamin
Folic Acid (Vitamin B9)
Garbh Rakshak Vitamin / Folic Acid
📊 Serum Folate: 3.1–17.5 ng/mL | Kami: <3 ng/mL (Metropolis India data)India mein pregnant mahilaon mein ~24% ko folate deficiency hoti hai aur ~21% ko "possible deficiency" — PubMed India study (Krishnaveni et al., 2018). Folic acid fortification program abhi bhi India mein mandatory nahi hai.Guide →
💎 Mineral
Iodine
Thyroid Ka Khaana / Aayodeen
📊 Adults: 100–199 mcg/L (urine) | Pregnancy: 150–249 mcg/L (Source: WHO / NIH ODS)India mein 200 million+ log iodine deficiency ke risk mein hain — especially sub-Himalayan, inland aur pahadi ilakon mein (Source: ICMR / PubMed PMC3818611).Guide →
💎 Mineral
Iron
Loha / Khoon Badhane Wala Mineral
📊 Serum Iron: 60–170 µg/dL | Ferritin (women): 12–150 ng/mLIndia mein 52% pregnant mahilayein aur 72% shishu anaemic hain — iron deficiency is ka sabse bada karan hai (NFHS data)Guide →
💎 Mineral
Magnesium
Maasp-peshiyon ka Khazana (Muscles & Nerves ka Mineral)
📊 1.7–2.2 mg/dL (Serum Magnesium)India mein magnesium deficiency widespread hai — ICMR-NIN data ke mutabik majority Indians ki diet mein magnesium intake RDA se kam hai, especially refined foods ki taraf shift ki wajah se. (Source: ICMR-NIN 2020)Guide →
💊 Supplement
Melatonin
Neend Wala Hormone / Melatonin
📊 Raat mein peak: 80–120 pg/mL (adults); Din mein <10 pg/mL normal — ye blood test se nahi, behavior se samjho.India mein insomnia prevalence 33% adults mein hai (AIIMS Sleep Study 2022). Urban population mein screen time aur late nights se melatonin production naturally suppress ho rahi hai — blue light exposure sabse bada karan.Guide →
💊 Supplement
Omega-3
Dimag aur Dil Wala Fat
📊 Omega-3 Index ≥8% = Optimal | 4–8% = Intermediate | <4% = Low/At RiskIndia mein vegetarian aabadi ka bada hissa EPA aur DHA ki kami se grast hai — plant ALA to EPA/DHA conversion sirf 5-10% hoti hai; omega-6:omega-3 ratio 20:1 tak pahunch jaata hai jab ideal 4:1 haiGuide →
💊 Supplement
Probiotics
Pet ke Dost (Acche Bacteria)
📊 Koi standard blood range nahi — supplement dose: 1 Billion se 50 Billion CFU (Colony Forming Units) per day clinical studies mein use hoti hai.India mein 30-40% urban population mein gut dysbiosis (good bacteria ka imbalance) paya jata hai — antibiotics overuse aur processed food iska sabse bada karan hai (ICMR 2023 gut health data).Guide →
💊 Supplement
Protein
Sharir Ka Nirmaata Poshan / "Body Builder Nutrient"
📊 6.0–8.0 g/dL (Serum Total Protein)India mein average adult 0.6g protein/kg body weight leta hai — ICMR RDA (0.83g/kg) se 25% kam. (Source: NIN Dietary Guidelines for Indians / ICMR-NIN 2020)Guide →
💎 Mineral
Selenium
Immunity Wala Khaas Mineral
📊 70–150 mcg/L (Serum Selenium)India mein selenium deficiency relatively rare hai compared to Vitamin D ya Iron ki kami se — lekin thyroid patients, vegetarians jinka diet limited hai, aur Ganges belt ke low-selenium soil areas mein clinically relevant hai. (Source: NCBI/PubMed India data)Guide →
🌟 Vitamin
Vitamin A
Roshni Ka Vitamin / Aankh Wala Vitamin
📊 20–60 mcg/dL (Serum Retinol)India mein preschool bacchon mein Bitot's spots (Vitamin A deficiency ka sign) 0.3–0.7% mein paaya jaata hai — ICMR-NIN data ke mutabik. Globally deficiency 1/3 bacchon ko prabhavit karti hai.Guide →
🌟 Vitamin
Vitamin B12
Neeli Shakti Wala Vitamin / Cobalamin
📊 200–900 pg/mL | Optimal: 300+ pg/mL~53% Indian adults mein B12 deficiency — vegetarians sabse zyada affectedGuide →
🌟 Vitamin
Vitamin B6
Nerve Wala Vitamin / Pyridoxine
📊 Plasma PLP: 20–100 nmol/L (adequate). < 20 nmol/L = deficiency. (Source: NIH ODS 2024)India mein alcohol dependents, TB patients (isoniazid lene wale), aur elderly mein B6 kami sabse common hai — global data suggest karta hai ki significant urban population marginal B6 deficiency mein hai (WHO / NIH data).Guide →
🌟 Vitamin
Vitamin C
Amla Wala Vitamin / Nimbu Vitamin
📊 0.4–1.7 mg/dL (Plasma Vitamin C). 0.4 se neeche kami. (Source: Redcliffe Labs India)India mein Vitamin C deficiency report ki gayi hai — khaas taur pe wo log jinka diet fruits aur vegetables mein kam hai, smokers, aur jo log khana zyada pakaate hain (WHO data). India ke poor diet segments mein ye kaafi common hai.Guide →
🌟 Vitamin
Vitamin D
Dhoop Wala Vitamin
📊 ≥ 20 ng/mL (Serum 25-OH Vitamin D)43% Indian adults mein kami — Metropolis Labs 2023-24Guide →
🌟 Vitamin
Vitamin E
Twacha aur Immunity Wala Vitamin
📊 5.5–17 mg/L (Serum Alpha-Tocopherol)Vitamin E ki kami India mein dietary deficiency se rarely hoti hai — zyada tar fat malabsorption (Crohn's, celiac disease) wale patients mein dekhi jaati hai. (WHO / NIH data)Guide →
🌟 Vitamin
Vitamin K
Khoon Rokne Wala Vitamin / Haddi Majboot Karne Wala Vitamin
📊 0.2–3.2 ng/mL (Serum K1) | PT: 11–13 sec (INR 0.8–1.2)Indian population mein Vitamin K2 (MK-7) ke levels low milte hain — ek Indian pilot study (PubMed PMC8855304, 2022) mein healthy Indian individuals aur Type 2 diabetes patients dono mein serum MK-7 insufficient range mein paye gaye. India ke staple foods mein K2 practically undetectable tha.Guide →
💎 Mineral
Zinc
Immunity Wala Mineral
📊 60–120 mcg/dL (Serum Zinc, adults)India ke adolescents mein se approximately 31% ko zinc kami ka elevated risk hai — Comprehensive National Nutrition Survey (CNNS) ke anusaar. Vegetarian diet aur phytate-rich grains iska mukhya kaaran hain.Guide →
Vitamin Deficiency Hai?
Report lekar Dr. Shadab se consult karein — WhatsApp pe seedha bhejein
📲 WhatsApp Karein