Nutrition and Your Body Temperature: What Deficiency Gives You Chills?

October 12, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide, affecting up to 30% of the population, and it is a major reason for the persistent feeling of cold. This article explores the nutritional factors behind poor thermoregulation and answers the question: What deficiency gives you chills?

Quick Summary

Nutrient shortfalls, such as those involving iron, vitamin B12, and folate, can lead to anemia, impairing oxygen circulation and metabolism, which can cause persistent chills and cold sensitivity. Other factors, including deficiencies in zinc and magnesium, can also affect the body's ability to regulate temperature.

Key Points

Iron Deficiency Impairs Oxygen Transport: Lack of iron leads to anemia, reducing hemoglobin and oxygen circulation, which lowers the body's heat production and causes chills.
Vitamin B12 and Folate Cause Anemia: Deficiencies in B12 and folate disrupt red blood cell production, leading to anemia and poor oxygen delivery, particularly to the extremities.
Zinc and Magnesium Affect Metabolism: Both zinc and magnesium deficiencies can impair metabolic function and thermoregulation, with low zinc potentially affecting thyroid hormones that regulate heat.
Low Body Fat and Calories Reduce Heat: Very low body fat provides less insulation, and severe calorie restriction slows metabolism to conserve energy, leading to a lower core body temperature.
Anemia is a Common Underlying Cause: Many nutrient deficiencies linked to chills, including iron, B12, and folate, result in different types of anemia, which compromises the body's ability to generate and conserve heat.
Medical Diagnosis is Crucial: If you experience persistent chills, it is essential to consult a healthcare professional for a proper diagnosis and to rule out underlying medical conditions beyond nutrition.

The Link Between Nutrition and Thermoregulation

Your body's ability to maintain a stable internal temperature, known as thermoregulation, is a complex process influenced by many factors, including hormones, metabolic rate, blood flow, and body fat. A balanced nutritional intake is critical for this process, providing the necessary raw materials for energy production and healthy circulation. When certain vitamins and minerals are lacking, the intricate system that keeps you warm can falter, leading to a constant feeling of being cold, or 'chills'.

Iron Deficiency and Anemia

Iron is essential for the production of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. When iron levels are low, hemoglobin production is reduced, leading to iron-deficiency anemia. With fewer healthy red blood cells, the tissues receive less oxygen, which is vital for metabolic processes that generate heat. The body prioritizes oxygen delivery to vital organs, often leaving the extremities, like the hands and feet, feeling cold.

Common symptoms of iron deficiency anemia include:

Chronic fatigue and weakness
Pale skin (pallor)
Shortness of breath
Headaches and dizziness
Brittle nails
Pica, a craving for non-food items like ice or dirt

Vitamin B12 and Folate Deficiencies

Similar to iron, Vitamin B12 (cobalamin) and Vitamin B9 (folate) are crucial for the synthesis of red blood cells. A deficiency in either can cause megaloblastic anemia, where the body produces fewer and larger-than-normal red blood cells that are less efficient at carrying oxygen. This compromised oxygen transport results in poor circulation, causing cold sensitivity, especially in the hands and feet.

Symptoms of B12 and folate deficiency can include:

Tingling or numbness in the hands and feet
Weakness
Fatigue
Memory loss or disorientation
A smooth, red tongue

The Role of Other Minerals

While iron and B12 are the most common culprits, other nutrient deficiencies can also play a role in poor thermoregulation:

Zinc: Involved in metabolic processes and immune function, zinc deficiency can affect the body's ability to regulate temperature. It is also linked to impaired thyroid hormone metabolism.
Copper: A less common deficiency, but it can lead to hypothermia and anemia, contributing to the sensation of cold.
Magnesium: Some evidence suggests that severe magnesium deficiency can be associated with impaired thermoregulation and a drop in body temperature, though more research is needed.

Other Nutritional Factors

Beyond specific vitamin and mineral deficiencies, two other nutritional factors can contribute to feeling cold:

Low Body Fat: Body fat acts as insulation, helping to conserve heat. Individuals with a very low body mass index (BMI) may not have enough fat to stay warm.
Calorie Restriction: Severe calorie restriction forces the body to conserve energy, leading to a decrease in metabolic rate and core body temperature.

Comparison of Deficiencies and Their Impact on Chills


Deficiency	Primary Role in Body	How It Causes Chills	Key Food Sources
Iron	Hemoglobin production; oxygen transport	Reduces oxygen supply to tissues, lowering heat production	Red meat, fish, poultry, beans, lentils, spinach, fortified cereals
Vitamin B12	Red blood cell production; nerve function	Causes anemia, impairing oxygen delivery, especially to extremities	Meat, fish, eggs, dairy, fortified cereals
Folate (B9)	Red blood cell production; works with B12	Leads to anemia and poor oxygen circulation	Dark leafy greens, beans, peanuts, citrus fruits, liver
Zinc	Metabolism, immune function	Affects thyroid hormones and overall metabolism, impacting temperature regulation	Oysters, red meat, chicken, nuts, beans, dairy

Diagnosis and Management of Deficiency-Related Chills

If you consistently feel colder than others, it is crucial to consult a healthcare professional. They can conduct a blood test to check for anemia and measure your levels of iron, B12, folate, and other relevant nutrients. Based on the diagnosis, your doctor may recommend dietary changes or supplementation. For example, treating iron-deficiency anemia with supplements can restore the body's ability to maintain a normal temperature. People with malabsorption issues, such as those with Crohn's or Celiac disease, may require injections. Always seek medical advice before starting any supplement regimen to ensure proper dosage and to avoid potential toxicity, particularly with minerals like copper.

Conclusion

Persistent chills can be a surprising sign of a underlying nutritional deficiency. Deficiencies in key nutrients like iron, vitamin B12, and folate disrupt the body's ability to produce heat-generating red blood cells and effectively transport oxygen, often leading to anemia and cold sensitivity. While less common, low zinc, copper, or magnesium can also play a part by affecting metabolism or nerve function. Addressing these issues through a balanced diet rich in varied nutrients is a primary step, but a definitive diagnosis from a healthcare provider is essential for effective treatment. By understanding the critical role of nutrition in thermoregulation, you can take informed steps toward warming up for good.

Learn more about micronutrient deficiencies and thermoregulation by exploring research from the National Center for Biotechnology Information at ncbi.nlm.nih.gov.

Frequently Asked Questions

Yes, low iron is a major cause of feeling cold. It leads to a condition called iron-deficiency anemia, which reduces the amount of hemoglobin in your red blood cells. Since hemoglobin is responsible for carrying oxygen, lower levels mean less oxygen is delivered to your body's tissues, impairing their ability to produce heat.

Yes, vitamin B12 deficiency is known to cause cold sensitivity. Like iron deficiency, it can lead to anemia by disrupting the production of healthy red blood cells. With poor oxygen circulation, particularly to the hands and feet, individuals often experience chills or feel cold more than others.

Anemia causes chills by reducing the oxygen-carrying capacity of your blood. When your tissues don't receive enough oxygen, they produce less metabolic heat, which is essential for maintaining body temperature. This can also slow down your metabolism, compounding the problem and making you more sensitive to cold.

Zinc is involved in various metabolic functions, and a deficiency can impair thermoregulation, potentially due to its effects on thyroid hormones. Severe magnesium deficiency has also been linked to a drop in body temperature and poor regulation, though the exact mechanisms are still being studied.

Individuals with very low body weight or BMI often have low body fat. Body fat serves as natural insulation, helping to conserve heat. With insufficient body fat, your body loses heat more easily and you may feel colder, especially in normal circumstances.

To prevent these deficiencies, ensure a diet rich in:

Iron: Red meat, fish, beans, lentils, and fortified cereals.
Vitamin B12: Meat, dairy products, eggs, and fortified nutritional yeast.
Folate: Dark leafy green vegetables, citrus fruits, and legumes.
Zinc: Oysters, beef, nuts, and legumes.

You should see a doctor if you experience persistent chills or cold sensitivity, especially if accompanied by symptoms like fatigue, weakness, or shortness of breath. A doctor can perform a blood test to determine if a nutrient deficiency is the cause or if an underlying medical condition, like a thyroid disorder, needs to be addressed.