Nutrient Deficiencies That Cause Cold Hands and Feet

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.

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.