Nutrition Diet: What lack of vitamins makes you feel cold?

October 26, 2025 •

4 min read

Chronic cold sensitivity can be a sign of underlying nutritional issues, particularly deficiencies in key vitamins and minerals. This can significantly impact the body's ability to maintain a stable internal temperature, directly addressing the question of what lack of vitamins makes you feel cold.

Quick Summary

Several nutritional shortages can impair the body's thermoregulation, causing persistent cold sensations. The most common culprits are deficiencies leading to anemia, including those involving iron and vitamin B12, which disrupt oxygen transport and energy production.

Key Points

Anemia is a Primary Cause: Deficiencies in iron, vitamin B12, and folate can all lead to anemia, which reduces the oxygen-carrying capacity of red blood cells and impairs heat production.
Poor Circulation Affects Extremities: Low oxygen delivery and weakened blood vessel function, often caused by deficiencies, can result in poor circulation, making hands and feet feel especially cold.
Metabolic Impact from Deficiencies: Zinc and other minerals play a part in metabolic regulation. A deficiency can slow down metabolism, reducing the body's natural heat generation.
Dietary Adjustments are Key: Correcting deficiencies often involves a nutrient-rich diet with sources like red meat, fish, eggs, dairy, leafy greens, legumes, and nuts.
Supplements May be Necessary: For severe deficiencies or absorption issues, supplements for B12, iron, or other minerals may be needed, but should be taken under a doctor's guidance.
Always Consult a Professional: Persistent coldness warrants a medical evaluation to rule out other conditions like hypothyroidism or poor circulation and to determine the correct treatment.

The Link Between Nutrition and Thermoregulation

Your body's ability to stay warm is a complex process called thermoregulation, managed by the hypothalamus in the brain. This process relies on a steady supply of nutrients to function correctly. A deficiency in certain vitamins and minerals can disrupt metabolic processes, impair circulation, and lead to anemia, all of which can leave you feeling unusually cold.

The Critical Role of Iron

One of the most common causes of cold sensitivity is a deficiency in iron, which can lead to iron-deficiency anemia. Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without enough iron, your tissues and organs receive less oxygen, hindering their ability to generate heat. Research indicates that low iron levels reduce metabolic heat production, making individuals more sensitive to cold temperatures. This can cause noticeable symptoms like cold hands and feet. Iron deficiency is particularly common in women due to menstruation, and in pregnant individuals.

Vitamin B12 and Anemia

Vitamin B12 is another crucial nutrient for thermoregulation. A deficiency can lead to megaloblastic anemia, where the body produces fewer, abnormally large red blood cells. This reduces the blood's capacity to transport oxygen, leading to poor circulation and a persistent feeling of coldness, especially in the extremities. B12 is also vital for nerve function; a severe deficiency can cause nerve damage (peripheral neuropathy), which manifests as tingling, numbness, and cold sensations in the hands and feet. Since B12 is primarily found in animal products, vegetarians and vegans are at higher risk of deficiency.

Folate's Contribution to Warmth

Similar to B12, folate (vitamin B9) is required for producing healthy red blood cells. A folate deficiency can also cause megaloblastic anemia, with symptoms including cold sensitivity, fatigue, and poor circulation. Folate is not stored well in the body, so a consistent dietary intake is necessary to prevent deficiency. Leafy green vegetables, legumes, and citrus fruits are excellent sources of folate.

Zinc and Metabolic Regulation

Zinc is a mineral involved in numerous enzymatic reactions and plays a role in regulating metabolism. Because metabolic processes are key to generating body heat, a zinc deficiency can lead to poor temperature regulation and an increased sensation of cold. While less direct than anemia-related deficiencies, maintaining adequate zinc levels is part of ensuring overall metabolic health.

Other Micronutrients to Consider

Beyond the primary culprits of anemia, other deficiencies can impact circulation and metabolic health:

Magnesium: Essential for muscle and nerve function, magnesium deficiency can lead to poor circulation and muscle spasms, which may cause cold extremities.
Omega-3 Fatty Acids: These essential fats play a vital role in heart health and blood flow. A deficiency can impair circulation, contributing to cold hands and feet.
Vitamin D: While a direct link to cold sensitivity is less clear, deficiency has been associated with poor circulation, which could contribute to the feeling of cold hands and feet.

Comparing Deficiencies and Their Impact on Body Temperature


Deficiency	Primary Mechanism	Key Symptoms (in addition to feeling cold)	Primary Dietary Sources	At-Risk Groups
Iron	Reduces oxygen transport (anemia)	Fatigue, weakness, pale skin, shortness of breath	Red meat, poultry, fish, beans, lentils	Women, pregnant individuals
Vitamin B12	Impairs red blood cell production (anemia), damages nerves	Fatigue, numbness/tingling, muscle weakness	Meat, dairy, eggs, fortified cereals	Vegetarians, vegans, elderly
Folate (B9)	Hinders red blood cell production (anemia)	Fatigue, pale skin, weakness	Leafy greens, legumes, citrus fruits	Pregnant individuals, heavy alcohol users
Magnesium	Affects circulation and muscle function	Muscle cramps, spasms, headaches, heart palpitations	Nuts, seeds, leafy green vegetables, whole grains	Individuals with poor diet, digestive issues
Zinc	Impacts metabolism	Weakened immune system, hair loss, poor wound healing	Meat, seafood, nuts, beans	Vegetarians, individuals with malabsorption issues

How to Combat Nutritional Deficiencies

Addressing deficiencies involves a combination of dietary adjustments and, in some cases, supplementation. Always consult a healthcare professional for a diagnosis and treatment plan, as persistent coldness can also indicate other underlying conditions, such as hypothyroidism or poor circulation unrelated to diet.

Dietary Strategies

Boost Iron Intake: Incorporate lean meats, poultry, fish, beans, lentils, and dark leafy greens into your meals. Pairing iron-rich foods with vitamin C-rich foods (like citrus fruits or bell peppers) can enhance absorption.
Secure B12 Sources: For non-vegetarians, consuming meat, eggs, and dairy is key. Vegetarians and vegans should rely on fortified cereals, nutritional yeast, or supplements.
Eat Your Folate: Increase consumption of leafy green vegetables, legumes, and citrus fruits to ensure adequate folate intake.
Increase Zinc and Magnesium: Shellfish, meat, nuts, seeds, and leafy greens are excellent sources of zinc and magnesium.

When to Consider Supplements

If dietary changes are insufficient, a healthcare provider may recommend supplements. Blood tests can confirm a deficiency and determine the appropriate dosage. For severe B12 deficiency, injections may be necessary. Supplements for iron, zinc, or magnesium should be taken under medical supervision to avoid potential side effects.

Additional Lifestyle Changes

Besides diet, lifestyle choices can aid in temperature regulation. Regular exercise, for instance, improves overall blood flow and circulation, helping to keep extremities warm. Managing stress and ensuring adequate sleep also play a role in metabolic health.

Conclusion: Fuel Your Body, Fight the Chill

Feeling cold constantly can be more than just a personal quirk; it may be a clear signal from your body that it lacks essential nutrients. Deficiencies in iron, vitamin B12, and folate, often leading to anemia, are prime suspects due to their direct impact on oxygen transport. Other vital minerals like zinc and magnesium also contribute to metabolic and circulatory health. By focusing on a balanced diet rich in these key nutrients, you can significantly improve your body's ability to regulate its temperature and stay warm. If symptoms persist, consulting a healthcare professional for testing and a personalized treatment plan is the most effective next step to address the underlying cause and improve your overall well-being. For more information on managing nutrient deficiencies, you can visit resources like Verywell Health.

Frequently Asked Questions

Deficiencies in iron, vitamin B12, and folate (vitamin B9) are the most common nutritional causes for feeling cold, often because they can lead to anemia. Magnesium and zinc deficiencies can also play a role by affecting circulation and metabolism.

Anemia is a condition where you don't have enough healthy red blood cells to transport oxygen effectively. With less oxygen reaching your tissues, your body's heat-generating metabolic processes are impaired, causing a sensation of coldness, particularly in the hands and feet.

While not a primary cause like anemia, vitamin D deficiency has been linked to poor circulation, which can contribute to cold hands and feet. However, other nutrient deficiencies or medical conditions are more direct causes of cold sensitivity.

Yes, vegans and vegetarians are at a higher risk of vitamin B12 deficiency, as B12 is mainly found in animal products. They can also be susceptible to low iron levels. Both deficiencies are linked to anemia and cold sensitivity.

To get B12, eat meat, fish, eggs, and dairy, or use fortified cereals and supplements for plant-based diets. For iron, consume red meat, beans, lentils, spinach, and fortified cereals, and pair them with vitamin C to boost absorption.

Magnesium is crucial for healthy muscle and nerve function, which affects blood flow. Low magnesium levels can contribute to poor circulation and muscle spasms, which can result in cold hands and feet.

If you consistently feel cold, especially along with other symptoms like fatigue, it is important to consult a healthcare provider. A doctor can perform blood tests to check for nutritional deficiencies and other medical conditions like thyroid disorders or poor circulation.