Winters in India is a sight to behold but it also brings in its set of challenges. With the warmest of sweaters and jackets, we tend to feel cold. But if you are shivering more than others then it might be a warning sign. Persistent feelings of being cold might be linked to a deficiency in Vitamin B12, a nutrient that plays a vital role in maintaining overall health. Dr Roohi Pirzada, General Physician, in Mumbai, explains, “B12 deficiency leads to anaemia where there are not enough red cells to transport oxygen. This can cause you to feel especially in your hands and feet. Other symptoms of vitamin b12 deficiency are fatigue weakness and pale or yellow skin.”

Research published in The American Journal of Clinical Nutrition found that people with anaemia due to B12 deficiency often experience cold intolerance because their tissues lack adequate oxygen supply. Dr Diksha Goyal Senior Consultant Internal Medicine, Marengo Asia Hospitals Gurugram explains that thermoregulation is the body's system to maintain a constant body temperature by oxygen-rich RBCs. Any vitamin which leads to anaemia can cause excessive feeling of cold. First on the list is vitamin B12 which if low causes excessive cold feeling in the hands and legs. Second which goes glove in hand is folate levels which are essential for B12 absorption.

The study in The Neurology Journal reveals that B12 deficiency damages peripheral nerves, impairing blood flow regulation and causing extremities to feel colder. B12 plays a role in energy metabolism, and its deficiency may disrupt the body's ability to generate heat.

Vitamin B12 plays a significant role in several bodily functions, including:

- Red Blood Cell Production: It helps create healthy red blood cells, which transport oxygen throughout the body.

- Nerve Health: It maintains the protective sheath around 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 anaemia. This results in reduced oxygen delivery to tissues, leaving you feeling colder than usual.

Signs of Vitamin B12 Deficiency

Apart from feeling excessively cold, B12 deficiency can present other symptoms, such as:

- Fatigue and weakness

- Pale or jaundiced skin

- Tingling sensations in hands and feet

- Difficulty concentrating or memory problems

- Mood changes, including irritability and depression

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

Pratiksha Kadam, Consultant, Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai explains that B12 is important for the functioning of the nerves and a deficiency will have you experiencing tingling in the hands and feet making the cold unbearable. "Those that are more likely to be deficient are the vegetarians and vegans, elderly and anyone suffering from Crohn’s disease or celiac diseases that interfere with absorption of nutrients," she said.

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

To combat a deficiency, incorporating B12-rich foods into your diet is essential. Some excellent sources include:

-Animal liver and kidneys (especially lamb)

- Red meat

- Fish such as salmon, trout, and tuna

- Eggs and dairy products

- Fortified foods like breakfast cereals and plant-based milk

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

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