Winters in India are a delight to behold but they also bring with them challenges. Even with the warmest sweaters and jackets, we feel cold. But if you’re shivering more than others it could be a warning sign. A persistent feeling of being cold may be linked to a deficiency of vitamin B12, a nutrient that plays an important role in maintaining overall health. “B12 deficiency causes anemia, where there are not enough red cells to transport oxygen,” explains Dr. Ruhi Pirzada, general physician in Mumbai. Due to this you may feel pain especially in hands and feet. Other symptoms of Vitamin B12 deficiency There is fatigue, weakness and pale or pale skin.

Research published in The American Journal of Clinical Nutrition found that people with anemia caused by B12 deficiency often experience cold intolerance because their tissues are not supplied with enough oxygen. Dr. Deeksha Goyal, Senior Consultant Internal Medicine, Marengo Asia Hospitals Gurugram explains that thermoregulation is the body’s system of maintaining a stable body temperature through oxygen-rich RBCs. Any vitamin that causes anemia can cause an extreme sensation of cold. First on the list is Vitamin B12, deficiency of which causes extreme cold in hands and feet. The second most important thing is the level of folate which is essential for B12 absorption.

The study in The Neurology Journal shows that B12 deficiency damages peripheral nerves, impairs blood flow regulation and makes limbs feel cold. B12 plays a role in energy metabolism, and its deficiency can impair the body’s ability to produce heat.

Vitamin B12 plays an important role in many bodily functions, including:

– red blood cell production: It helps form healthy red blood cells, which carry oxygen throughout the body.

– nerve health: It maintains the protective covering around the nerves, ensuring efficient signal transmission.

– energy metabolism: B12 converts food into energy, keeping the body warm and active.

When vitamin B12 levels are low, the body struggles to produce enough red blood cells, leading to anemia. This results in reduced oxygen supply to the tissues, making you feel colder than usual.

Symptoms of Vitamin B12 Deficiency

In addition to feeling extremely cold, B12 deficiency can also present other symptoms, such as:

-Fatigue and weakness

– pale or jaundiced skin

– Tingling feeling in hands and feet

– Difficulty concentrating or memory problems

– Mood changes, including irritability and depression

If you see these symptoms, you should consult a doctor.

Dietician Pratiksha Kadam, consultant, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, explains that B12 is important for the functioning of nerves and its deficiency will make you experience tingling in the hands and feet, making the cold unbearable. “Those who are more likely to be deficient are vegetarians and vegans, the elderly and anyone with Crohn’s disease or celiac diseases that interfere with nutrient absorption,” he said.

A simple blood test can help you measure your B12 levels. Normal levels are usually between 200 and 900 picograms per milliliter (pg/mL). Levels below 200 pg/mL are generally considered deficient.

To deal with a deficiency, to include B12-rich foods It is essential to include in your diet. Some excellent sources include:

-Liver and kidneys of animals (especially lamb)

– red meat

– Fishes like salmon, trout and tuna

– Eggs and dairy products

– Heavy foods like breakfast cereals and plant-based milk

For vegetarians and vegans, fortified foods and supplements are important sources of B12.

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