Which vitamin deficiency causes excessive cold? Your guide to understanding thermoregulation

December 10, 2025 •

4 min read

Globally, iron deficiency is the most common nutritional deficiency, affecting up to 30% of the population, and it is a leading cause of the feeling of excessive cold. However, it is not the only nutrient at fault; several vitamin deficiencies can also impair your body’s ability to regulate its temperature effectively.

Quick Summary

Several deficiencies, including iron, vitamin B12, and folate, can lead to poor thermoregulation and make you feel excessively cold. These deficiencies often result in anemia, which disrupts oxygen transport and heat production, particularly in the extremities.

Key Points

Iron Deficiency: The most common nutritional deficiency worldwide, it leads to anemia and impaired oxygen transport, causing cold hands and feet.
Vitamin B12 Deficiency: Can cause megaloblastic anemia, resulting in poor circulation and nerve damage (peripheral neuropathy), which leads to cold sensations.
Folate Deficiency: Similar to B12, a lack of folate (B9) can lead to megaloblastic anemia and cold sensitivity.
Vitamin D and Metabolism: Low vitamin D levels can be associated with a slower metabolism, meaning the body produces less heat and a person feels colder.
Anemia is Key: The link between many vitamin deficiencies and feeling cold is often the resulting anemia, which impairs the delivery of oxygen needed for heat production.
Seek Professional Advice: Persistent cold intolerance is a sign that should be medically evaluated, as it could indicate a deficiency or another health condition like hypothyroidism.

Understanding Thermoregulation and Feeling Cold

Your body's ability to maintain a stable internal temperature, a process called thermoregulation, is complex and requires multiple systems to function correctly. At its core, the hypothalamus in the brain acts as the body's thermostat, balancing heat production from metabolic processes with heat loss. When you are cold, your body responds by increasing metabolism to generate more heat and by constricting blood vessels in your skin to conserve warmth, a process known as vasoconstriction. When your body lacks essential nutrients, these functions can be impaired, leading to a heightened sensitivity to cold, sometimes even in mild temperatures.

Key Nutrient Deficiencies Linked to Feeling Cold

While many people associate feeling cold with simply wearing more layers, it can be a sign of an underlying nutritional issue. Several specific vitamin deficiencies, and the related mineral deficiency of iron, play a critical role in your body’s temperature regulation.

Iron Deficiency and Anemia

Iron is an essential mineral needed for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron deficiency, the most common nutritional deficiency worldwide, leads to a condition called iron-deficiency anemia. With fewer healthy red blood cells, less oxygen reaches your body's tissues, impairing its ability to generate heat and conserve it effectively. This can result in cold hands and feet, a common symptom of anemia. Additionally, iron deficiency can interfere with thyroid hormone function, which is critical for regulating metabolism and heat production.

Common Symptoms of Iron Deficiency Anemia:

Chronic fatigue and weakness
Pale skin
Shortness of breath
Headaches and dizziness
Cold hands and feet
Brittle nails
Pica (craving non-food items)

The Role of Vitamin B12

Vitamin B12 is another crucial component for creating red blood cells and maintaining the nervous system. A deficiency can lead to a specific type of anemia called megaloblastic anemia, where the red blood cells produced are abnormally large and fewer in number. This reduces the blood's capacity to transport oxygen, leading to poor circulation and a persistent feeling of cold, especially in the extremities. Nerve damage, or peripheral neuropathy, is another consequence of severe B12 deficiency and can cause tingling, numbness, and heightened cold sensations in the hands and feet.

Common Symptoms of Vitamin B12 Deficiency:

Fatigue and weakness
Tingling or numbness in hands and feet
Pale or jaundiced skin
Cognitive issues, including memory loss and confusion
Balance problems
Sore, swollen tongue (glossitis)
Depression and mood changes

Folate (Vitamin B9)

Folate works synergistically with vitamin B12 in the production of red blood cells. A deficiency in folate can also trigger megaloblastic anemia and its associated symptoms, including cold sensitivity, fatigue, and poor circulation. Folate deficiency is particularly a concern during pregnancy, as requirements increase significantly for fetal development. Certain medical conditions and alcohol use can also hinder folate absorption.

Common Symptoms of Folate Deficiency:

Fatigue
Weakness
Irritability
Shortness of breath
Sore tongue
Headaches

Vitamin D and Metabolism

While not as directly linked to anemia as B12 and folate, vitamin D deficiency has been associated with fatigue, muscle weakness, and a slower metabolism. A sluggish metabolism means the body produces less heat, contributing to a feeling of coldness, particularly during winter when sun exposure is limited. Low vitamin D levels have also been linked to poor circulation, which can cause cold hands and feet.

Common Symptoms of Vitamin D Deficiency:

Chronic fatigue
Muscle weakness and pain
Bone pain
Mood changes and depression
Frequent infections

Other Contributing Nutrients

Other micronutrients, including magnesium, zinc, and copper, also play roles in metabolism and thermoregulation. A deficiency in magnesium can cause poor circulation, while zinc and copper are involved in metabolic processes. These deficiencies are less common but can contribute to cold sensitivity.

Comparison of Nutrients and Cold Sensitivity


Nutrient	Primary Role Affecting Cold	Associated Anemia	Common Food Sources
Iron	Hemoglobin production; oxygen transport; thyroid function	Iron-deficiency anemia	Red meat, lentils, beans, spinach, fortified cereals
Vitamin B12	Red blood cell formation; nerve health; oxygen transport	Megaloblastic anemia	Meat, fish, eggs, dairy, fortified cereals
Folate (B9)	Red blood cell formation; works with B12	Megaloblastic anemia	Leafy greens, legumes, eggs, nuts, citrus fruits
Vitamin D	Metabolism; muscle function; circulation	Not typically	Fatty fish, fortified dairy, eggs, sunlight
Magnesium	Metabolism; circulation; nerve function	Not typically	Nuts, seeds, leafy greens, whole grains

When to Consult a Healthcare Provider

While many people feel cold sometimes, persistent or extreme cold sensitivity should not be ignored. Self-diagnosing and supplementing can be risky, as the issue may be more complex than a simple deficiency. Thyroid disorders (hypothyroidism), diabetes, and eating disorders can also cause cold intolerance.

If you consistently feel cold and experience any other related symptoms, it is crucial to speak with a healthcare provider. A doctor can order a blood test to accurately diagnose any nutrient deficiencies or other conditions and recommend a proper treatment plan, which may include dietary changes or supplementation.

Conclusion

Feeling excessively cold can be a surprising sign of an underlying nutritional deficiency, most commonly involving iron or vitamin B12. The resulting anemia impairs the body's ability to transport oxygen and regulate its temperature effectively. Deficiencies in folate and vitamin D can also play a role through impacts on red blood cell production and metabolism. While improving your diet with nutrient-rich foods is a great first step, persistent cold intolerance warrants a conversation with a medical professional to ensure a correct diagnosis and to rule out other potential health issues. For more information, consult the National Institutes of Health regarding dietary supplements and life stages.(https://ods.od.nih.gov/factsheets/list-all/)

Frequently Asked Questions

Yes, a severe deficiency in vitamin B12 can lead to peripheral neuropathy, which is nerve damage that can cause tingling, numbness, and cold sensations, especially in the hands and feet.

Iron deficiency can cause anemia by reducing hemoglobin production. With less hemoglobin, your blood cannot transport enough oxygen to your tissues, which impairs your body's ability to produce and regulate heat, making you feel cold.

Folate (vitamin B9) is necessary for healthy red blood cell production. A deficiency can cause megaloblastic anemia, a condition with fewer, larger red blood cells that are less efficient at transporting oxygen, leading to cold intolerance.

No, feeling cold is often accompanied by other symptoms, such as fatigue, weakness, pale skin, shortness of breath, and mood changes, depending on the specific deficiency.

Yes, indirectly. A lack of vitamin D can lead to a slower metabolism and muscle weakness, which reduces the body’s overall heat production and can contribute to a feeling of cold.

The primary mechanism is often anemia, which reduces the number of healthy red blood cells available to carry oxygen throughout the body. Without sufficient oxygen, your body's metabolic processes for generating heat are compromised.

You should consult a healthcare provider for an accurate diagnosis. They can perform a blood test to confirm any deficiencies and recommend a safe and effective treatment plan, which may include dietary changes or supplements.