What Vitamin Deficiency Would Make You Feel Cold?

December 19, 2025 •

4 min read

Feeling chilly when others are comfortable can be a perplexing and sometimes constant issue, but a surprisingly large percentage of the population experiences cold intolerance due to nutritional deficiencies. This persistent coldness, particularly in the hands and feet, can often be traced back to a specific lack of essential vitamins and minerals that are crucial for regulating body temperature and oxygen transport.

Quick Summary

A persistent feeling of coldness can be caused by deficiencies in key nutrients like Vitamin B12, iron, and folate. These deficiencies can lead to anemia, which impairs the body's ability to transport oxygen and maintain a stable internal temperature. Recognizing these signs is vital for proper diagnosis and treatment.

Key Points

Anemia is the Core Issue: Deficiencies in certain vitamins can lead to anemia, reducing the oxygen-carrying capacity of your blood and causing a constant feeling of coldness.
Vitamin B12 is a Key Factor: A lack of Vitamin B12 can cause megaloblastic anemia, affecting red blood cell production and resulting in cold sensitivity and other neurological symptoms.
Iron is Essential for Oxygen Transport: Iron deficiency, the most common nutritional deficiency, directly impacts hemoglobin and leads to poor oxygen distribution and cold extremities.
Folate Works with B12: A folate deficiency can mimic the effects of B12 deficiency, contributing to anemia and cold intolerance.
Consider Other Factors: Beyond anemia-causing nutrients, deficiencies in magnesium can impact circulation, and severe dehydration can also disrupt body temperature regulation.
Get Tested to Be Sure: If you constantly feel cold, consult a doctor to check for nutritional deficiencies with a simple blood test.
Balanced Diet is Key: Eating a variety of nutrient-rich foods is the best way to prevent deficiencies that affect your body's ability to stay warm.

The Surprising Link Between Nutrients and Temperature

When your body receives sufficient vitamins and minerals, it can perform all its functions efficiently, including thermoregulation—the process of maintaining your body's core temperature. When these nutrients are lacking, certain processes can falter, leading to symptoms like feeling unusually cold. The primary mechanism linking nutrient deficiency to coldness is anemia, a condition where the body lacks enough healthy red blood cells to carry adequate oxygen to the tissues. Both vitamin B12 and folate are essential for producing these red blood cells, while iron is needed to produce hemoglobin, the protein that binds to oxygen. Without enough oxygen circulating, the body's metabolic rate can slow, reducing the amount of heat it generates and causing you to feel cold.

Vitamin B12 Deficiency: A Common Culprit

Vitamin B12 is vital for neurological function and the production of red blood cells. A deficiency, which can develop over several years, often results in a condition called megaloblastic anemia, where the red blood cells are abnormally large and inefficient at carrying oxygen. This can cause a range of symptoms, including cold hands and feet, fatigue, weakness, and neurological issues like pins and needles.

Common causes of B12 deficiency include:

Vegan or vegetarian diets: Since B12 is primarily found in animal products, those on strict plant-based diets are at higher risk.
Pernicious anemia: An autoimmune condition where the body cannot produce intrinsic factor, a protein necessary for B12 absorption.
Stomach or intestinal surgery: Procedures that reduce stomach size or remove part of the small intestine can impair absorption.
Certain medications: Drugs like proton pump inhibitors (PPIs) and metformin can interfere with B12 absorption.

The Role of Iron: More Than Just Red Blood Cells

Iron deficiency is the most common nutritional deficiency worldwide and is a frequent cause of anemia. Iron is a core component of hemoglobin, and a lack of it directly compromises the blood's ability to transport oxygen. This can lead to a host of symptoms, including severe fatigue, pale skin, weakness, and, critically, persistent cold hands and feet. For women, heavy menstrual bleeding is a common cause, while insufficient dietary intake is a risk factor for everyone.

Folate (Vitamin B9) and its Impact

Similar to vitamin B12, folate is crucial for the production of healthy red blood cells. A folate deficiency can also lead to megaloblastic anemia and symptoms such as sensitivity to cold, fatigue, and headaches. While less common than iron deficiency, a lack of folate can result from a poor diet, certain medical conditions, or increased needs during pregnancy. Leafy green vegetables, beans, and whole grains are excellent sources of this nutrient.

Beyond the Big Three

While B12, folate, and iron are the most direct culprits, other nutrients can indirectly influence your body's temperature regulation. Poor circulation, which can also be caused by nutritional imbalances, often contributes to feeling cold. Magnesium deficiency, for instance, can affect muscle and nerve function, potentially leading to poor blood flow and cold extremities. Additionally, some studies suggest that low vitamin D levels are associated with increased arterial stiffness, which can affect circulation.

Nutrient Impact on Thermoregulation


Nutrient	Primary Role in Temperature Regulation	Key Deficiency Symptoms	Dietary Sources
Vitamin B12	Red blood cell production and oxygen transport; prevents megaloblastic anemia.	Cold sensitivity, fatigue, neurological issues like "pins and needles."	Meat, fish, dairy, eggs, fortified cereals.
Iron	Hemoglobin production; essential for oxygen distribution throughout the body.	Cold hands/feet, extreme fatigue, weakness, pale skin.	Red meat, beans, lentils, leafy greens, fortified foods.
Folate (B9)	Red blood cell maturation; prevents megaloblastic anemia.	Cold sensitivity, fatigue, headaches, diarrhea, sore tongue.	Dark leafy greens, beans, peanuts, citrus fruits, whole grains.
Magnesium	Involved in muscle and nerve function, can impact circulation and blood flow.	Poor circulation, muscle cramps, spasms, cold extremities.	Nuts, seeds, whole grains, leafy green vegetables.
Vitamin D	Indirectly linked via vascular function; deficiency not a direct cause but can affect overall health.	Bone pain, muscle issues; associated with arterial stiffness.	Fatty fish, eggs, fortified dairy, sunlight exposure.

A Concluding Word on Your Body's Internal Thermostat

Feeling cold can be a subtle but important clue that your body is missing key nutrients. While deficiencies in vitamin B12, iron, and folate are the most direct causes due to their impact on red blood cell production, other vitamins and minerals also play supporting roles. If persistent coldness is a concern, especially when accompanied by other symptoms like fatigue or weakness, it is wise to consult a healthcare professional. A simple blood test can help identify any deficiencies, and your doctor can recommend appropriate dietary changes or supplements to help restore your body's optimal balance. Addressing these issues can help reset your internal thermostat and alleviate the discomfort of feeling cold all the time.

For more in-depth information about the symptoms and diagnosis of vitamin B12 and folate deficiency anemia, the NHS offers a comprehensive guide at the following link: [https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/].

Frequently Asked Questions

Iron deficiency, which can lead to iron deficiency anemia, is the most common nutritional deficiency worldwide and is a frequent cause of feeling cold due to impaired oxygen transport.

Iron is the most prominent mineral deficiency linked to feeling cold. A magnesium deficiency can also contribute to poor circulation, which can cause cold hands and feet.

While Vitamin D is vital for overall health, it is not a direct cause of cold sensitivity. Its deficiency has been linked to other issues, such as arterial stiffness, which can indirectly impact circulation.

Anemia causes a cold feeling because your body lacks enough healthy red blood cells or hemoglobin to carry sufficient oxygen to your tissues. With less oxygen, your body's metabolic processes slow down, generating less heat.

Excellent sources of Vitamin B12 include meat, fish, poultry, eggs, and dairy products. For those on plant-based diets, fortified cereals and nutritional yeast are good options.

You can increase iron absorption by consuming Vitamin C-rich foods (like citrus fruits and bell peppers) with iron-rich meals. For example, a squeeze of lemon juice on leafy greens can be helpful.

Yes, severe dehydration can disrupt your body's temperature regulation. It reduces blood volume, which can cause a drop in blood pressure and lead to poor circulation, making you feel cold.