What Deficiency Causes Cold Hands and Feet?

Cold hands and feet are a common complaint among many individuals, often shrugged off as a mere inconvenience. However, these symptoms can sometimes indicate underlying health issues, including deficiencies in essential nutrients. In this blog, we’ll explore some of the signs of poor circulation in the hands and feet and what cold extremities could signal about your overall health.

Signs of Poor Circulation in the Hands and Feet

Poor circulation means a specific part of your body is not getting enough blood flow. This could point to an issue with your arteries, veins, or lymphatic system. Signs your hands and feet aren’t getting enough blood flow include: 

• Numbness or tingling 
• Muscle cramps
• Cold sensations (even when not in a cold environment)
• Changes in color (fingertips may appear blueish or pale)
• Loss of finger movement or strength
• Dry or cracked skin on the feet
• Swelling
• Throbbing

Deficiencies That May Cause Cold Hands and Feet

Magnesium Deficiency: Magnesium is involved in over 300 enzymatic reactions in the body, including those related to muscle and nerve function. Magnesium deficiency can lead to muscle cramps, spasms, and poor circulation, which may contribute to cold extremities. Consuming magnesium-rich foods such as nuts, seeds, whole grains, and leafy green vegetables or taking magnesium supplements can help alleviate these symptoms.

Omega-3 Fatty Acids Deficiency: Omega-3 fatty acids are essential fats that play a crucial role in heart health, inflammation regulation, and blood flow. Deficiency in omega-3 fatty acids may impair circulation, leading to cold hands and feet. Incorporating omega-3-rich foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts into your diet can help improve circulation and alleviate cold extremities.

Iron Deficiency: Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. When iron levels are low, it can lead to iron deficiency anemia, characterized by fatigue, weakness, and cold hands and feet. Incorporating iron-rich foods such as lean meats, poultry, fish, beans, and leafy green vegetables into your diet can help prevent and treat iron deficiency anemia.

Vitamin B12 Deficiency: Vitamin B12 plays a crucial role in the proper functioning of the nervous system and the production of red blood cells. Deficiency in this vitamin can lead to a condition known as peripheral neuropathy, which can manifest as tingling, numbness, and cold sensations in the extremities, including the hands and feet. Ensuring an adequate intake of vitamin B12 through diet or supplements can help alleviate these symptoms. Incorporate food like fish (like salmon and tuna), meat (such as beef and chicken), eggs, dairy products (like milk and cheese), and fortified cereals.

Vitamin D Deficiency: Vitamin D plays a crucial role in maintaining bone health and regulating calcium levels in the body. Deficiency in vitamin D has been linked to poor circulation, which can contribute to cold hands and feet. Spending time outdoors in sunlight, consuming vitamin D-rich foods such as fatty fish, eggs, and fortified dairy products, and taking vitamin D supplements can help maintain optimal vitamin D levels and improve circulation.

Other Causes of Feeling Cold

Conditions other than vitamin or mineral deficiencies may cause discomfort in people susceptible to the cold. These include:

• Anorexia Nervosa: A condition in which individuals severely limit their food intake. People with anorexia may be particularly sensitive to the cold due to insufficient body fat and poor metabolism.
• Diabetes: High blood glucose levels can narrow blood vessels, reducing circulation, which may lead to cold hands and feet.
• Hypothyroidism: An underactive thyroid can slow down bodily functions, including blood flow, making it harder for your body to maintain normal temperature in cold conditions.
• Raynaud’s Syndrome: Blood vessels spasm when exposed to cold temperatures or stress, preventing proper circulation and causing cold sensations in the extremities.

Cold extremities could additionally indicate more serious metabolic abnormalities, including thyroid disease,” says Dr. Russell Rhoades, an Internal Medicine provider at Revere Health. “In the instance of lower extremities, this could be indicative of peripheral vascular disease including blood vessel injury from things such as diabetes or smoking. Even more rarely, it could point to arterial blood clots from different disorders such as vasculitis, which is inflammation of the blood vessels.

If you have a family history of any of the diseases mentioned above or are showing symptoms, schedule a timely evaluation with your healthcare professional to rule out any serious disease, Rhoades said.

Are Cold Hands and Feet a Sign of Heart Problems?

Cold hands/feet aren’t usually a direct symptom of either heart disease or anemia, according to Cleveland Clinic. Congestive heart failure may cause your hands and feet to feel cold because your body is prioritizing the supply of blood to vital organs like the brain. This usually only occurs in instances of chronic and severe heart failure.

If your hands and feet are generally cold, it could be a sign of a medical condition such as diabetes, peripheral artery disease, or obesity. It could even point to rarer conditions like Lupus, Hypothryodism, Scleroderma, or Raynaud’s Disease. 

When to See a Doctor if You Always Have Cold Hands (or Feet)

It’s natural to have cold hands or feet occasionally, especially in cold weather. However, if you experience cold extremities frequently or if they feel cold even when you’re not exposed to cool air or temperatures, it may be time to consult a healthcare provider. Unexplained cold hands or feet can be a sign of poor circulation or a more serious underlying health condition.

Visit a healthcare provider if:

• You experience persistent coldness that doesn’t seem linked to the environment.
• You notice other concerning symptoms, like pain, swelling, or color changes in your extremities.
• Your cold hands or feet are accompanied by numbness or tingling.

How to Improve Blood Circulation at Home

Improving blood circulation is crucial for warming cold hands and feet. Here are some simple lifestyle changes and home remedies you can try:

• Avoid Cold Temperatures: Try to limit exposure to cold weather, and keep your living environment warm.
• Dress Warmly in Layers: Wear gloves, socks, and scarves to help keep your extremities warm.
• Increase Activity Levels: Get up and move around regularly, even if it’s just stretching or walking around the house.
• Quit Smoking: Smoking damages blood vessels and can impair circulation.
• Stay Hydrated: Proper hydration supports healthy circulation, so drink plenty of water throughout the day.
• Wear Warm, Protective Gear: When necessary, wear thermal gloves, socks, or heated footwear to protect your hands and feet.

By following these simple steps, you can help improve circulation and alleviate cold extremities in your daily life.

Keep Your Extremities Warm and Healthy

In conclusion, while cold hands and feet can often be attributed to environmental factors, persistent or unexplained cold extremities may signal underlying health issues, from nutrient deficiencies to more serious conditions like poor circulation or metabolic disorders. Paying attention to the signs of poor circulation, understanding the potential causes, and making simple lifestyle adjustments can help improve circulation and keep your extremities warm. If you’re experiencing frequent cold hands and feet, especially with other concerning symptoms, it’s important to consult with a healthcare professional to rule out any serious conditions. For personalized care and expert evaluation, visit Revere Health to ensure your health and circulation are in optimal condition.