Iron deficiency is the most common nutrient deficiency in Pakistan, especially among women and children. And it’s silent. There’s no dramatic symptom that sends you rushing to a doctor. People just feel tired, assume it’s normal, and keep moving. Weeks turn into months, and they never get checked.So how do you know if this is you? Here’s what most people miss.
The Signs You Might Be Overlooking
Craving ice or other non food things, a real symptom called pica
Constant fatigue and low energy, even after a full night’s sleep
Pale skin and brittle nails
Hair fall that feels heavier than usual
Dizziness or breathlessness after light activity, like climbing a few stairs
If two or three of these sound familiar
don’t brush it off. This is your body asking for help.
The Chai Habit That’s Making It Worse
What You Can Do
Here’s something most of us do without thinking twice, and it might be working against you. If you’re desi, chances are you’re having chai with your meals or right after. It feels normal because it’s how most of us grew up.
But tea contains tannins, and tannins interfere with how your body absorbs iron. Chai right after your daal, saag, or meat can undo a good chunk of the iron you just ate. And it isn’t a one time thing. If it’s a daily habit, it adds up quietly over months. The fix is simple. Wait about an hour after eating before you have your chai. Same chai, same cup, just better timing. And this isn’t only about chai. It’s caffeine in general, so if coffee is more your thing, the same rule applies to you too.
What You Can Actually Do About It
Eat more iron rich foods like red meat, saag, daal, chickpeas, and gur
Pair those foods with something high in vitamin C, like lemon or citrus, for better absorption
Don’t rely on hemoglobin alone. Ask your doctor for a ferritin test, since that’s what actually shows your body’s iron stores
If This Sounded Familiar
If any part of this felt like it was describing you, take that as your sign to get tested, not a reason to keep pushing through. Being tired all the time is not something you just have to live with. Your body is telling you something, and it deserves to be heard.
Take care of yourself the way you take care of everyone else. You matter too.
