Dr. Jordan Sudberg Discusses: What Nutritional Deficiencies May Be Behind Cold Hands and Feet?

If you find yourself wearing socks to bed or constantly rubbing your hands together for warmth, it might be time to take a closer look at your health. While cold extremities can simply be a response to chilly temperatures, persistent cold hands and feet—even in warm environments—could signal an underlying issue. And one of the most common culprits? Nutritional deficiencies.

According to Dr. Jordan Sudberg, a renowned pain management specialist who takes a holistic view of chronic discomfort and systemic health, cold hands and feet aren’t always about poor circulation alone. They can also indicate the body is missing key nutrients that support proper blood flow, nerve function, and metabolic balance.

In this blog post, Dr. Sudberg helps us explore the top deficiencies linked to this symptom, how to recognize them, and what you can do to restore warmth—and wellness—to your extremities.

Why Are My Hands and Feet Always Cold?

Before diving into deficiencies, it’s helpful to understand what’s happening physiologically. When your body senses a temperature drop—or perceives poor circulation—it diverts blood from extremities to protect vital organs like the heart and brain. This natural defense mechanism makes fingers and toes especially susceptible to feeling cold.

However, if your hands and feet stay cold despite being in a warm room, there could be something deeper going on.

“It’s not just a comfort issue,” says Dr. Jordan Sudberg. “Chronically cold extremities may point to compromised circulation, nerve dysfunction, or nutrient imbalances—all of which can be connected to underlying pain or chronic health problems.”

Let’s take a look at the most common nutritional deficiencies associated with cold hands and feet.

1. Iron Deficiency (Anemia)

Iron is essential for creating hemoglobin, the protein in red blood cells that carries oxygen throughout your body. When you’re low on iron, your blood’s oxygen-carrying capacity decreases—meaning less oxygen reaches your extremities, causing them to feel cold.

Common symptoms of iron deficiency include:

• Fatigue
  
• Dizziness or lightheadedness
  
• Pale skin
  
• Brittle nails
  
• Cold hands and feet
  

Dr. Sudberg explains, “Iron deficiency is one of the most frequent causes of cold extremities, especially in women. It affects both blood flow and cellular energy production.”

How to fix it:

• Eat iron-rich foods like spinach, lentils, red meat, and fortified cereals
  
• Take an iron supplement if recommended by your doctor
  
• Pair iron with vitamin C to enhance absorption
  

2. Vitamin B12 Deficiency

Vitamin B12 plays a vital role in nerve health and red blood cell production. A lack of B12 can lead to peripheral neuropathy, a condition where nerves in the hands and feet become damaged or dysfunctional.

Signs of B12 deficiency include:

• Tingling or numbness in extremities
  
• Balance issues
  
• Memory problems
  
• Cold, burning, or painful sensations in the hands or feet
  

“Vitamin B12 deficiency is common in older adults and vegans, as animal products are the primary source,” says Dr. Sudberg. “Without enough B12, the nervous system suffers, and extremities are often the first to show signs.”

How to fix it:

• Include more B12-rich foods like eggs, dairy, meat, and fish
  
• Consider B12 supplements or injections, especially if you have absorption issues
  
• Get tested if you experience neurological symptoms
  

3. Magnesium Deficiency

Magnesium helps regulate blood flow and nerve signaling. A shortage can lead to blood vessel constriction and poor circulation—both of which contribute to cold hands and feet.

Symptoms may also include:

• Muscle cramps or spasms
  
• Fatigue
  
• Anxiety or restlessness
  
• Insomnia
  

Dr. Sudberg notes,

“Magnesium is often overlooked, but it’s critical for vascular function and overall metabolic balance. In pain management, we see that magnesium supplementation often improves both circulation and muscle relaxation.”

How to fix it:

• Eat magnesium-rich foods like dark leafy greens, almonds, pumpkin seeds, and whole grains
  
• Consider a supplement if dietary intake is insufficient
  
• Aim for 310–420 mg per day, depending on age and sex
  

4. Omega-3 Fatty Acid Deficiency

Omega-3s help reduce inflammation and improve blood vessel elasticity, which aids circulation. A lack of omega-3s can lead to poor blood flow, particularly to small capillaries in the fingers and toes.

Signs of deficiency include:

• Dry skin
  
• Joint stiffness
  
• Fatigue
  
• Brain fog
  
• Cold hands and feet
  

Dr. Jordan Sudberg emphasizes the anti-inflammatory benefits of omega-3s, especially for patients with chronic pain conditions:

“Improving omega-3 intake not only supports circulation but can also reduce inflammation that may be compressing nerves or blood vessels.”

How to fix it:

• Eat fatty fish (salmon, sardines, mackerel) 2–3 times per week
  
• Take high-quality fish oil supplements
  
• Include plant-based sources like chia seeds and flaxseeds
  

5. Thyroid-Related Nutrient Deficiencies

Iodine, selenium, and zinc are essential for healthy thyroid function. The thyroid gland regulates body temperature and metabolism. If your thyroid is underactive (hypothyroidism), you may experience cold intolerance—even when others feel fine.

Other symptoms of hypothyroidism include:

• Weight gain
  
• Fatigue
  
• Depression
  
• Dry skin
  
• Slowed heart rate
  

Dr. Sudberg warns that thyroid issues often go undiagnosed for years:

“Patients with chronic fatigue, cold extremities, and pain may have underlying thyroid dysfunction driven by nutrient deficiencies. Testing thyroid hormone levels is crucial.”

How to fix it:

• Consume iodine-rich foods like seaweed and iodized salt (but don’t overdo it)
  
• Get selenium from Brazil nuts and zinc from shellfish, beef, and legumes
  
• Work with a healthcare provider to assess and treat thyroid imbalance
  

When Should You Be Concerned?

If cold hands and feet are persistent, painful, or accompanied by other symptoms like numbness, fatigue, or skin discoloration, it’s time to see a doctor. You may be dealing with more than just a mild deficiency.

Dr. Jordan Sudberg adds:

“Persistent cold extremities should not be dismissed. They could indicate nutritional gaps, circulatory disorders, or even nerve damage. Addressing these issues early improves long-term outcomes—especially in individuals already coping with chronic pain or inflammation.”

Final Thoughts: Warming from the Inside Out

While we often treat cold hands and feet by piling on gloves and socks, the real solution may lie in your diet and overall health. Nutritional deficiencies can quietly wreak havoc on circulation, nerve function, and energy—all of which contribute to how warm (or cold) you feel.

Thanks to insights from Dr. Jordan Sudberg, we now know that identifying and correcting these deficiencies can help restore warmth, improve energy levels, and even ease chronic pain symptoms. A simple blood test and some dietary changes could make a world of difference.