The Journal
Tired All the Time? Iron, Energy and Antioxidants for Indian Women, from Moringa, Amla and Tulsi
57% of Indian women are anaemic. Why fatigue is so common, how to absorb more iron from food, and what research says on moringa, amla and tulsi.
"I'm just tired." It may be the most common sentence in Indian women's health, and the most ignored. Sometimes it really is a busy week. But very often there's something measurable behind it, and the most common culprit in India is low iron.
This article covers why fatigue is so widespread among Indian women, how to get more iron from your food, and what research says about three traditional plants: moringa, amla and tulsi. It also covers what they can't do.
The numbers: anaemia is the norm, not the exception
57% of Indian women aged 15–49 are anaemic, according to NFHS-5 (2019–21). That's up from 53.1% in NFHS-4. [1]
59.1% of adolescent girls aged 15–19 and 52.2% of pregnant women are anaemic. [2]
By comparison, 25% of Indian men aged 15–49 are anaemic. [2]
Iron deficiency is the most common cause, but not the only one. Low vitamin B12 or folate, worm infections, heavy periods and chronic illness can all contribute.
Why Indian women run low on iron
Monthly blood loss through periods, especially heavy ones.
Pregnancy and breastfeeding, which sharply raise iron needs.
Vegetarian diets. Plant (non-heme) iron is absorbed much less efficiently. The NIH estimates iron absorption at about 14–18% from mixed diets with meat and vitamin C, but only 5–12% from vegetarian diets. [3]
Tea and coffee with meals. Their polyphenols reduce iron absorption, and chai with breakfast is a near-universal habit.
Phytates in whole grains and legumes also reduce non-heme iron absorption. [3]
Signs worth a blood test
Constant tiredness or weakness
Breathlessness on stairs
Pale skin, nails or inner eyelids
Frequent headaches, dizziness or poor concentration
Brittle nails, hair fall, or craving ice or mud (pica)
Please don't self-diagnose. Ask your doctor for a complete blood count (CBC), and ferritin if advised. If you are iron-deficient, your doctor may prescribe an iron supplement. No herb or food powder replaces that.
Food first: how to absorb more iron
Add vitamin C to iron-rich meals. Vitamin C enhances absorption of non-heme iron. [3] Squeeze lemon over dal and sabzi, or eat amla, guava or oranges with meals.
Move chai away from meals. Keep tea and coffee at least an hour away from your main meals.
Eat iron-rich foods daily. Green leafy vegetables (palak, methi, drumstick leaves), legumes, rajma, chana, jaggery and, if you eat them, eggs, fish and meat.
Cook in cast-iron kadhais, a simple traditional habit.
Soak, sprout and ferment. Dosa, idli and sprouts are good examples, and these methods can reduce phytates.
Moringa: the nutrient-dense drumstick leaf
Moringa (sahjan, drumstick) leaves are a traditional green in many Indian kitchens. Reviews describe them as a source of protein, calcium, iron, vitamins and antioxidants. The exact amounts vary widely with soil, season and processing. [4]
What about anaemia? A systematic review found moringa improved haemoglobin in some studies, mostly in children with iron-deficiency anaemia. These benefits were seen at high doses of 14–30 g of leaf a day, not at lower doses. [5] A small daily serving of moringa powder can add to your nutrition, but it should not be treated as an iron supplement.
Amla: vitamin C and antioxidant support
Amla (Indian gooseberry) is one of the richest traditional sources of vitamin C and polyphenols in the Indian diet. That makes it a natural partner for iron-rich meals.
Amla extracts have also been tested in clinical trials:
In adults with type 2 diabetes, a standardised amla extract (250 or 500 mg twice daily for 12 weeks) improved blood-vessel function and markers of oxidative stress compared with placebo. [6]
In adults with metabolic syndrome, the same extract at the same doses improved oxidative-stress and blood-vessel markers, with the higher dose working better. [7]
These studies looked at oxidative stress and blood-vessel health, not iron levels, and were conducted in specific groups of people. They suggest amla may support the body's antioxidant defences.
Tulsi: the adaptogenic leaf
Tulsi (holy basil) is the herb of the Indian courtyard. A systematic review of 24 human studies found generally favourable effects on stress-related, metabolic and immune outcomes, with no significant adverse events. The reviewers noted that most studies were small and used varied tulsi preparations. [8]
Why it fits here: fatigue isn't only about iron. Stress and poor sleep drain energy too, and tulsi's traditional role as a daily adaptogen may support how the body copes with that load.
What antioxidants actually do
Your body constantly produces unstable molecules called free radicals. These rise with stress, pollution, poor sleep and illness. Antioxidants from food, such as vitamin C and plant polyphenols, help keep this oxidative stress in balance. This is one reason a diet rich in fruits, vegetables and herbs is linked to better health. It's also why no single "superfood" can make up for an overall poor diet.
The bottom line
If you're tired all the time, start with a blood test. Iron deficiency is common in Indian women and needs proper diagnosis and treatment. Build meals around iron plus vitamin C, keep chai away from meals, and protect your sleep. Moringa, amla and tulsi may support overall nutrition, antioxidant defences and resilience to stress, but they are not a substitute for iron treatment when you need it.
Meet Vera: how our blend fits in
Vera is our once-daily women's wellness powder, a women's endocrine and vitality blend formulated by AspKom. One 3 g scoop gives 2,200 mg of six HPLC-standardised botanicals in a Lemon-Jeera electrolyte base, with no added sugar. Each serving contains:
Moringa leaf powder: 750 mg
Shatavari root extract: 500 mg (10% Shatavarin IV)
Ashwagandha root extract: 300 mg (5% withanolides)
Ashoka bark extract: 250 mg (10% tannins)
Amla fruit extract: 250 mg (40% tannins/emblicanins)
Tulsi leaf extract: 150 mg (2% ursolic acid)
How to take it: stir 3 g into 150–200 ml of water once a day, after a meal. A 100 g jar gives about 33 servings, costs ₹899 (about ₹27 a day), and is third-party tested. It is currently sold in India only.
Some honest notes:
Vera is a health supplement, not a medicine. As its label says, it is not intended to diagnose, treat, cure or prevent any disease.
Doses don't always match the studies. Some ingredient doses in Vera differ from those used in the studies above, and research on a single herb does not prove what a blend will do.
Ask your doctor first if you are pregnant, breastfeeding, have a thyroid condition, or take any regular medicine.
To be clear: Vera is not an iron supplement. It does not replace iron, B12 or folate supplements your doctor may prescribe.
Medical disclaimer: This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified doctor before starting any supplement, especially if you are pregnant, breastfeeding, managing a medical condition, or taking prescription medicines.
References
Press Information Bureau, Government of India. "Prevalence of anaemia among women (NFHS-5)." 2022. https://www.pib.gov.in/PressReleseDetailm.aspx?PRID=1847435
Press Information Bureau, Government of India. "Anaemia prevalence, NFHS-4 and NFHS-5." 2022. https://www.pib.gov.in/pressreleasepage.aspx?prid=1795421
NIH Office of Dietary Supplements. "Iron: Fact Sheet for Health Professionals." https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
"Moringa Tree, Gift of Nature: a Review on Nutritional and Industrial Potential." https://pmc.ncbi.nlm.nih.gov/articles/PMC9108141/
"The impact of Moringa oleifera leaf supplementation on human and animal nutrition, growth, and milk production: A systematic review." Phytother Res 2022. https://doi.org/10.1002/ptr.7415
Usharani P et al. "Effects of Phyllanthus emblica extract on endothelial dysfunction and biomarkers of oxidative stress in patients with type 2 diabetes mellitus." Drug Des Devel Ther 2013. https://pmc.ncbi.nlm.nih.gov/articles/PMC3735284/
Usharani P et al. "Evaluation of the effects of a standardized aqueous extract of Phyllanthus emblica fruits on endothelial dysfunction, oxidative stress, systemic inflammation and lipid profile in subjects with metabolic syndrome." BMC Complement Altern Med 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6503348/
Jamshidi N, Cohen MM. "The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature." Evid Based Complement Alternat Med 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5376420/
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