How particular nutrient deficiencies can make you winter aches and pains feel worse

When the temperature drops, I commonly hear that my clients’ joints are throbbing, their muscles are stiffer, or their nerve pain is flaring up. While cold weather itself alters barometric pressure leading to changes in how our blood vessels contract and relax, certain nutrient deficiencies act like an amplifier, making the body significantly more vulnerable to cold-induced aches.

Here are the key nutrient deficiencies that contribute to pain commonly associated with cold weather:

1. Vitamin D – In winter there is less sunlight, which mean getting your vitamin D requirements, from sunlight, become more challenging. It is a key vitamin in the immune and musculoskeletal system leading to be more prone to colds and flues and muscle and joint pain.
2. Magnesium – Magnesium is the body’s natural muscle relaxant. Without enough of it, muscles cannot properly unwind. A deficiency leads to severe muscle cramping, spasms, and rigid joint stiffness that becomes intensely amplified when exposed to cold air.
3. Iron – A hallmark sign of iron deficiency is poor temperature regulation and cold intolerance. When iron is low, the body shunts blood away from the extremities to protect vital organs. This lack of warm, oxygenated blood flow leaves patients with aching, icy hands and feet, heavy-feeling limbs, and deep muscle fatigue during winter.
4. Omega-3 Fatty Acids – Omega-3s are powerful, natural anti-inflammatories that keep joints supple. A deficiency means the body cannot naturally dampen the inflammatory response triggered by cold weather and barometric drops, leading to increased joint stiffness, swelling, and throbbing arthritic pain.
5. Vitamin B12 – Lastly but very much not least, B12 maintains the myelin sheath (the insulation around your nerves). If B12 is low, the nerves are stripped of their protection and become hypersensitive. When cold weather restricts blood flow to these already vulnerable nerves, it can trigger neuropathic flares, presenting as burning, numbness, or “pins and needles” in the fingers and toes.

If you’ve noticed some of these symptoms or that your ‘usual’ muscle and joint pain is more intense, it may be worth looking into. With any questions or if you’d like to pop an appointment in contact Chris at [email protected] or 03 4227 2606.