The Connection Between Nutrient Deficiencies and Cold Hands and Feet
If you find yourself constantly suffering from icy, cold hands and feet, it can be frustrating and uncomfortable. Many people blame it on poor circulation or genetics, bundling up in blankets and accepting it as an unavoidable fact of life.
However, the true cause might have more to do with whats on your plate than anything else. Cold extremities can often be traced back to certain nutrient deficiencies disrupting your body's ability to regulate temperature properly. By identifying and addressing these deficiencies, you may finally be able to regain comfort and return circulation to your chilly limbs.
Common Nutritional Deficiencies That Cause Cold Hands and Feet
There are three major nutrients that play important roles in controlling body temperature and blood flow: iron, magnesium, and B vitamins.
Iron Deficiency Anemia
Iron helps carry oxygen throughout the body via red blood cells. When you don't get enough iron over time, it can lead to a condition called iron deficiency anemia.
Since your blood cells are depleted of oxygen, they aren't able to provide enough warmth to the blood vessels in your hands and feet. This allows the vessels to constrict more easily when you get cold, reducing circulation.
Getting more iron-rich foods like red meat, spinach, lentils, and fortified cereals can help improve oxygen delivery and restore warmth.
Magnesium Deficiency
Magnesium is a mineral that helps blood vessels dilate properly. When levels are too low, vessels can constrict too much and reduce blood flow.
This excessive constriction is especially common in the smaller blood vessels of the hands and feet, cutting off circulation and leaving them consistently frozen.
Boosting magnesium intake through foods like nuts, seeds, legumes, leafy greens, whole grains, and certain fish can relax blood vessels and increase peripheral circulation over time.
The Role of B Vitamins
The family of B vitamins, including B6, B9 (folate), and B12 play key roles in nerve health and red blood cell production. Deficiencies can wreak havoc on both of these processes.
Vitamin B12
Like iron, vitamin B12 supports red blood cell formation. Without it, you can develop pernicious anemia, which also limits oxygen delivery.
Since oxygen is necessary to fuel blood vessel dilation and warmth, a B12 deficiency can leave hands and feet constantly mottled and frozen.
Getting B12 through animal foods, fortified grains and cereals, and supplements can minimize anemia-related circulation issues over time.
Vitamin B6
Vitamin B6 helps the body properly utilize magnesium and iron to support healthy blood flow. Its also essential for nerve signaling.
Without enough B6, nerve function and communication suffers. This can impair your body's ability to sense colder temperatures and constrict vessels appropriately.
Loading up on B6 sources like poultry, beef, fish, starchy vegetables, chickpeas, bananas, and fortified cereals helps ensure nerves and blood vessels work together effectively for better temperature regulation.
Folate (Vitamin B9)
Like the other B vitamins, folate plays an integral role in red blood cell production and nerve cell maintenance.
Folate also appears to directly impact nitric oxide signaling, which is the key mechanism for prompting blood vessel dilation and increasing circulation.
Without adequate folate levels, nitric oxide communication suffers, making vessels more prone to excessive constriction and cold extremities.
Getting enough folate from sources like leafy greens, asparagus, citrus fruits, legumes, eggs, and enriched breads and cereals helps maximize nitric oxide availability for better blood flow.
The Bottom Line
If your hands and feet are constantly icy and painful no matter what you do, dont dismiss it as normal or irreversible. More often than not, chronically cold extremities stem from correctable nutritional deficiencies.
Getting enough iron, magnesium, and B vitamins from whole food sources or targeted supplements may provide relief once and for all from troublesome cold hands and feet.
FAQs
What are the most common nutrient deficiencies that cause cold hands and feet?
The most common deficiencies are low iron (iron deficiency anemia), magnesium, vitamin B12, vitamin B6, and folate (vitamin B9). Each of these nutrients plays an important role in circulation, nerve function, or red blood cell production - which all affect extremity temperature.
If my hands/feet are always cold, does that definitely mean I have a deficiency?
Not necessarily, as some people do just naturally have poor circulation. But constantly icy hands and feet can often be traced back to being deficient in key nutrients for temperature regulation. Getting tested to identify or rule out any deficiencies is recommended.
How long does it take to notice a difference after correcting deficiencies contributing to cold limbs?
It depends on how severe the deficiencies were to start with, but most people report at least some improvement within 1-2 months of consistently increased intake from dietary sources or supplements.
Is it possible to get too much of these nutrients from supplements?
Yes - megadosing certain nutrients like vitamin B6, vitamin B12 and iron can lead to toxicity over time. It's best to have your levels tested and work with a doctor to determine the optimal supplemental dose to correct any deficiencies contributing to your circulation issues.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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