What Vitamin Deficiency Causes You to Feel Cold

Many people notice that they feel colder than others around them, even when the heating is on or the weather is mild. While there can be many reasons for this, such as circulation, thyroid function, or simply body size, vitamin deficiencies can also play a role. Certain vitamins are important for energy production, red blood cell formation, and regulating the way the body handles temperature. When these are lacking, it can make you more sensitive to the cold.

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The Link Between Vitamin Deficiency and Feeling Cold

The human body works constantly to maintain a steady temperature, and vitamins play a key role in supporting this balance. When certain nutrients are lacking, the body may struggle to circulate oxygen efficiently or produce enough energy to keep you warm. Deficiencies can also affect how blood vessels function and how well muscles generate heat. Over time, this can make someone feel chilly more often than they should.

Vitamin B12 and Cold Sensitivity

One of the most common deficiencies linked with feeling cold is vitamin B12. This vitamin helps make red blood cells, which carry oxygen throughout the body. If there are not enough healthy red blood cells, circulation can be affected, leaving hands and feet particularly cold. People with low B12 may also feel fatigued, lightheaded, or weak. B12 is mostly found in animal foods such as meat, eggs, and dairy, so vegetarians and vegans are more at risk of low levels. Fortified foods and supplements are often recommended to prevent deficiency.

Iron and Anaemia

Although iron is a mineral rather than a vitamin, it is closely connected to cold sensitivity because it works with vitamin B12 and folate to produce healthy red blood cells. Iron deficiency can lead to anaemia, which often causes cold hands and feet, low energy, and pale skin. Women of childbearing age, those with heavy periods, and people with diets low in iron are particularly at risk. Without enough iron and supporting vitamins, the body cannot transport oxygen effectively, which makes staying warm more difficult.

Vitamin D and Energy Regulation

Vitamin D, also known as the sunshine vitamin, is another nutrient that can influence how the body handles cold. While it is best known for its role in bone health, vitamin D also helps regulate the immune system and muscle function. People who are deficient often feel more tired and weaker, which can make the cold harder to tolerate. In the UK, vitamin D deficiency is common in winter due to lack of sunlight, which is why supplements are often advised during the colder months.

Folate and Circulation

Folate, also known as vitamin B9, supports red blood cell production alongside B12 and iron. A lack of folate can contribute to anaemia, leaving someone feeling cold and drained of energy. Folate is found in leafy greens, beans, peas, and fortified cereals, but deficiency can occur if intake is low or if the body struggles to absorb it properly. Since it works hand in hand with other nutrients, having enough folate helps maintain healthy circulation and warmth.

Other Contributing Factors

While vitamin deficiencies can be a key reason behind feeling cold, it is worth remembering that they are not the only cause. Thyroid function, body fat levels, age, and lifestyle habits also play important roles. For example, people with underactive thyroids may feel cold even with good nutrition, while smoking and poor sleep can also reduce circulation and energy. Identifying whether the root cause is nutritional or medical is important for finding the right solution.

Supporting Your Vitamin Intake

The best way to avoid deficiencies that cause cold sensitivity is to maintain a balanced diet that includes a variety of nutrients. Eating foods rich in B vitamins, iron, and vitamin D can help support energy, circulation, and warmth. In the UK, many adults are encouraged to take a daily vitamin D supplement during autumn and winter, and people with restricted diets may benefit from multivitamins that include B12 and folate. Regular blood tests through your GP can confirm whether low vitamin levels are contributing to ongoing coldness.

Conclusion

Feeling cold all the time can be linked to vitamin deficiencies, especially low levels of B12, folate, and vitamin D, alongside iron. These nutrients are essential for healthy red blood cells, circulation, and energy regulation, all of which affect how the body maintains warmth. While lifestyle and medical conditions can also play a role, supporting your diet with the right vitamins can make a real difference to comfort and wellbeing.

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