As the days grow chillier, some of us feel the cold more acutely than others. While it’s easy to chalk it up to individual tolerance or weather changes, feeling excessively cold—even when others around you seem comfortable—could be a sign of an underlying health issue. One surprising cause could be a vitamin deficiency.
In an exclusive interaction with our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Sharda Care - Health City, explained in detail the role vitamins play in regulating body temperature, the specific nutrients you might be lacking, and how to restore balance. Here is what he shared with us.
Link Between Vitamin Deficiency And Cold Sensitivity
“Vitamins are essential micronutrients that support countless bodily functions, including energy production, blood circulation, and metabolism. A deficiency in certain vitamins can disrupt these processes, leaving you more vulnerable to feeling cold,” Dr Tyagi told Onlymyhealth. Here are the key culprits:
1. Vitamin B12
Vitamin B12 is vital for Red Blood Cell (RBC) production and oxygen transportation throughout the body. A B12 deficiency can lead to anaemia, a condition caused by reduced oxygen supply to tissues. This can make you feel cold, especially in your extremities, like your hands and feet.
Signs of B12 Deficiency
Here are a few symptoms to watch out for:
- Persistent fatigue
- Numbness or tingling in hands and feet
- Pale or jaundiced skin
- Mood changes or memory issues
Rich sources of Vitamin B12 include meat, fish, eggs, dairy products, and fortified cereals. For vegetarians or vegans, supplements may be necessary.
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2. Iron
Though not a vitamin, iron works hand-in-hand with B12 to prevent anaemia. Low iron levels impair the production of haemoglobin, the molecule in RBCs that carries oxygen. Without adequate iron, you may feel cold even in mild temperatures.
Eat good sources of Iron like spinach, lentils, red meat, beans, and fortified grains.
3. Vitamin D
Vitamin D plays a role in maintaining overall energy levels and supporting a healthy immune system. A deficiency can result in fatigue and a slower metabolism, making you feel colder than usual. This is especially common in winter months when sun exposure is limited.
Signs of Vitamin D Deficiency
The first indicators of vitamin D deficiency are:
- Muscle weakness
- Frequent infections
- Bone pain or fractures
Experts suggest consuming sources of Vitamin D sunlight, fatty fish (like salmon), egg yolks, and fortified foods. In the winter season, make sure you soak in the sunlight whenever the sun is out.
4. Vitamin C
Vitamin C helps strengthen blood vessel walls and improve circulation. Poor circulation can make it harder for your body to maintain a stable temperature, leaving you feeling chilly.
Incorporate foods that are rich sources of vitamin C like citrus fruits, strawberries, bell peppers, and broccoli to maintain the temperature levels of your body.
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5. Magnesium
Magnesium is crucial for energy production and regulating body temperature. Deficiency can lead to muscle cramps, poor circulation, and increased cold sensitivity.
A few sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables.
How To Address Vitamin Deficiencies
“If you suspect a deficiency, a blood test is the most reliable way to confirm it. Once identified, you can make dietary changes or take supplements under the guidance of a healthcare professional,” shared Dr Tyagi. Here’s a quick action plan:
- Evaluate your diet
- Consider supplements
- Seek professional advice
Lifestyle Tips to Stay Warm
In addition to addressing vitamin deficiencies, these habits can help you stay cosy:
- Wear thermal clothing
- Stay active as exercise improves circulation and generates body heat
- Drink herbal teas or soups that can warm you from the inside out
Bottomline
Feeling cold might seem like a minor inconvenience, but your body could be signalling something important. Remember to nourish it with the right vitamins and minerals, to keep the chill at bay and stay energised throughout the year.