Do you reach for a jumper when everyone else is comfortable? Are your hands and feet cold even indoors? Feeling cold all the time is sometimes just how you're built. It can also be a sign that your body is short of certain nutrients.
The deficiencies most often linked to feeling cold are vitamin B12, folate (vitamin B9) and iron. All three are needed to make healthy red blood cells, which carry oxygen and warmth around your body. Low iodine can affect your thyroid, low vitamin D can leave you tired and achy, and low magnesium can also play a smaller part.
In this guide we explain how each nutrient affects body temperature, what signs to look out for, and how to support your levels as the colder UK months arrive.
Why Do Some People Feel Colder Than Others?
Your body keeps its temperature steady through several systems working together. Red blood cells carry oxygen to your tissues, where it is used to produce energy and heat. Your thyroid gland sets your metabolic rate, which is how quickly your body burns fuel. Good circulation moves warm blood to your hands, feet and skin, while muscle and body fat help produce and hold on to heat.
When one of these systems isn't working well, often because a key nutrient is missing, you may feel chilly long before anyone else does.
1. Vitamin B12 Deficiency
Vitamin B12 is one of the main vitamin deficiencies linked to feeling cold. Your body needs it to make red blood cells and to keep your nervous system healthy.
When B12 is low, your body makes fewer red blood cells, and the ones it does make are larger and less effective. This is known as B12 deficiency anaemia. With less oxygen reaching your tissues, you may feel cold, tired and weak. Other signs include pins and needles, a sore red tongue, pale or slightly yellow skin, and problems with memory or concentration.
Vegans and vegetarians are more at risk because B12 comes mainly from animal foods such as meat, fish, eggs and dairy. Adults over 50, people with gut conditions like coeliac or Crohn's disease, and those taking certain long-term medicines may also struggle to absorb enough.
If you follow a plant-based diet, a B12 supplement is usually recommended. You can find B12 tablets, sprays and chewables in our Vitamins & Minerals and Vegan Products collections.
2. Folate (Vitamin B9) Deficiency
Folate works closely with B12 to make red blood cells. A lack of folate can cause folate deficiency anaemia, which brings symptoms very similar to low B12, including feeling cold, tiredness, breathlessness, headaches and irritability.
Good sources of folate include green leafy vegetables such as spinach, kale and broccoli, along with chickpeas, lentils, beans and fortified cereals.
Folate is especially important for women who are trying to conceive or are pregnant. The NHS recommends a daily folic acid supplement before conception and during the first 12 weeks of pregnancy. You can browse suitable options in our Supplements for Women range.
3. Iron Deficiency (The Most Common Cause)
Iron is a mineral rather than a vitamin, but it is often the answer people are really looking for. Iron deficiency anaemia is one of the most common causes of feeling cold, particularly in the hands and feet.
Your body uses iron to make haemoglobin, the protein in red blood cells that carries oxygen. Without enough of it, your tissues can't produce energy and heat efficiently. Along with feeling cold, you may notice tiredness, pale skin, shortness of breath, heart palpitations, brittle nails or hair loss. Some people also develop unusual cravings, such as chewing ice.
Women with heavy periods, pregnant women, vegetarians, vegans, regular blood donors and endurance athletes are all more likely to run low. Red meat, liver, beans, lentils, tofu, dark green vegetables and dried fruit are all good sources, and eating vitamin C-rich foods like peppers, citrus fruit or berries alongside them helps your body absorb more.
It's important not to take high-dose iron supplements unless a blood test has shown you need them, as too much iron can be harmful. Your GP is the best person to advise on the right approach.
4. Iodine Deficiency and Your Thyroid
Iodine is a mineral your thyroid uses to make the hormones that control your metabolism. Without enough of it, your thyroid can become underactive (hypothyroidism), and your body may produce less heat. An underactive thyroid often causes feeling cold all the time, along with weight gain, tiredness, dry skin, constipation and low mood.
Iodine is found mainly in fish, shellfish, dairy and eggs, so people who avoid these foods, including many vegans, may need to pay closer attention to their intake. That said, most cases of underactive thyroid in the UK aren't caused by low iodine, so if you have these symptoms it's worth asking your GP for a simple thyroid blood test.
5. Vitamin D Deficiency
Vitamin D doesn't directly control body temperature, but low levels are very common in the UK and can leave you feeling tired, achy and run down, which makes cold weather harder to cope with. It can also cause muscle weakness, low mood and more frequent illness.
Between October and early March, the sun in the UK isn't strong enough for your skin to make vitamin D. For this reason, the NHS advises everyone to consider a daily vitamin D supplement of 10 micrograms (400 IU) during autumn and winter.
This is one of the simplest steps you can take as the weather turns. Browse vitamin D tablets, gummies and sprays in our Vitamins & Minerals collection, or try the easy-to-use oral sprays from BetterYou.
6. Magnesium
Magnesium supports energy production, muscle function and nerve signalling. Low levels are linked with tiredness, muscle cramps and poor sleep. Its link with feeling cold is weaker than that of iron or B12, but it remains an important mineral for overall wellbeing. You'll find it in nuts, seeds, wholegrains, dark chocolate, bananas and leafy greens.
Other Reasons You Might Always Feel Cold
Nutrient deficiencies aren't the only explanation. Low body weight means less fat to keep you insulated, and eating too little can cause your body to slow its metabolism to save energy. Poor circulation, Raynaud's phenomenon, lack of sleep, dehydration and certain medicines such as beta blockers can all make you feel colder than usual too.
How to Support Your Levels Naturally
The best foundation is a varied, balanced diet with plenty of protein, leafy greens, wholegrains, beans and healthy fats. Pairing iron-rich foods with vitamin C helps absorption, and taking vitamin D through autumn and winter follows NHS advice for everyone in the UK.
Looking after your digestion matters too, because a healthy gut helps you absorb the nutrients you eat. Our Gut Health range is a good place to start. If your diet is limited, a daily multivitamin from our Health and Wellbeing collection can help fill the gaps. Staying active also supports circulation and builds muscle, which helps your body generate heat.
When to See Your GP
Supplements can help fill gaps, but they shouldn't replace medical advice. If you feel cold all the time for no clear reason, or you also have ongoing tiredness, breathlessness, numbness, pale skin or unexplained weight changes, book an appointment with your GP. A simple blood test can check your iron, B12, folate, vitamin D and thyroid levels, so you know exactly what your body needs.
Frequently Asked Questions
What vitamin deficiency causes cold hands and feet?
Low vitamin B12 and low folate are the main vitamin deficiencies linked to cold hands and feet. Low iron, which is a mineral, is also a very common cause.
Can low vitamin D make you feel cold?
Vitamin D doesn't directly control body temperature, but low levels can cause tiredness and aches that make you feel less able to cope with the cold.
Can taking vitamins help me feel warmer?
If your cold feeling is caused by a deficiency, correcting it may help. The best first step is a blood test so you know which nutrient, if any, is low.
How long does it take to fix a deficiency?
It depends on the nutrient and how low your levels are. Many people notice improvements within a few weeks, but fully restoring iron or B12 levels can take a few months.
Final Thoughts
If you're wondering what vitamin deficiency causes you to feel cold, the most likely answers are vitamin B12 and folate, along with the mineral iron. Low iodine, vitamin D and magnesium can also play a part.
A balanced diet, winter vitamin D and the right supplements can help support your energy and wellbeing through the colder months. At Modflex, you'll find a wide range of genuine vitamins and minerals from trusted brands, delivered fast across the UK.