Young men ignoring deficiencies that are draining them

Fatigue, thinning hair, low mood, muscle cramps, poor sleep — symptoms like these are often brushed aside by young men in their twenties and thirties. But many of these are rooted in common, correctable nutritional deficiencies that go undetected for years, say doctors.

“Men rarely come in asking to get their vitamins or minerals checked unless a gym trainer or partner insists,” says Dr Arvind Jain, a Hyderabad-based internal medicine specialist. “But when they do, it’s shocking how many are low in basic things like vitamin D, B12, magnesium, or even iron in some cases.”

Vitamin D deficiency, now widely recognised in India, is still highly prevalent among urban men with desk jobs or night shifts. “Even if they go to the gym, they often aren’t getting sun exposure. And without D3, the body can’t absorb calcium properly, so they land up with aches, fatigue, and lowered immunity,” he says. Some also report low libido and irritability — all linked to prolonged deficiency.

B12 is another issue, especially in men following vegetarian or inconsistent diets. “Low B12 causes brain fog, tingling sensations in limbs, and even long-term nerve issues. Most men ignore these until it starts affecting performance at work,” says Dr Jain. In fact, he notes that many young men are prescribed antidepressants for low mood or irritability when what they actually need is a correction in their B12 or D3 levels.

Zinc and magnesium, key for muscle recovery, testosterone production, and sleep quality, are often low in men who rely on packaged food, alcohol, or high-sugar diets. “These minerals play a critical role in sperm quality, too — but few realise it until they start trying for a child,” he says.

While iron deficiency is more common in women, men with digestive issues or poor diets aren’t exempt. “We see some cases of low iron and ferritin in men who have been on extreme diets or with gut malabsorption — they’re constantly tired and don’t know why,” Dr Jain adds.

He advises that men in their twenties and thirties do a basic nutritional panel once a year, including vitamin D, B12, calcium, magnesium, zinc, and iron studies. “Supplements help, but the goal is a sustainable diet. Eggs, nuts, whole grains, dairy, and actual sunlight — these go a long way.”

According to him, addressing deficiencies isn’t just about fixing physical fatigue. “It’s also about focus, mood, sleep, and ageing well. Men don’t talk about these things much. But it’s time they do.”