Vitamin D is an essential micronutrient that plays many important roles in the body, including regulating calcium absorption for bone health. Vitamin D deficiency is common, especially during winter months or for people who spend a lot of time indoors. As a result, vitamin D supplementation is recommended for many people.
For those who have celiac disease or gluten sensitivity, ingesting gluten can cause serious health issues. Gluten is a protein found in grains like wheat, barley and rye. It’s important for anyone following a gluten-free diet to ensure the supplements they take are also gluten-free.
So are vitamin D supplements gluten free? Let’s take a look at the evidence.
What is Vitamin D and Why Do People Take It?
Vitamin D is a unique vitamin that functions more like a hormone in the body. There are two main forms of vitamin D:
– Vitamin D3 (cholecalciferol): This is the form produced in the skin when exposed to sunlight. It’s also the form found in animal-sourced foods and most supplements.
– Vitamin D2 (ergocalciferol): This form is found in some plant sources and fortified foods. It can also be taken as a supplement, but is not as effective as D3.
Vitamin D promotes calcium absorption and bone health. It helps regulate cell growth and immune function. Many genes are regulated by vitamin D as well.
Some major health benefits of vitamin D include:
– Stronger bones and reduced fracture risk
– Reduced risk of autoimmune conditions like multiple sclerosis
– Potentially lower risk of certain cancers
– Improved mood during winter months or times of low sunlight
Vitamin D deficiency is estimated to affect around 1 billion people worldwide. Deficiency is linked to a higher risk of infections, autoimmune disease, cardiovascular disease, depression, and impaired bone health.
Certain groups are at higher risk of vitamin D deficiency:
– Older adults
– People with dark skin tones
– Those who live in areas with long winters
– People who regularly use sunscreen
– Those with inflammatory bowel disease or absorption disorders
– Obese individuals
– Breastfed infants
To increase vitamin D status, spending time outdoors and eating foods like fatty fish, eggs, and fortified dairy can help. But those at high risk of deficiency may need supplementation to reach optimal levels.
Vitamin D supplements are available in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 tends to be more effective at raising blood levels of vitamin D.
Most vitamin D supplements come in gel caps or tablets ranging from 1,000-5,000 IU per dose. Vitamin D is also included in many multivitamin formulations.
People who take vitamin D supplements generally tolerate them well. Too much vitamin D over long periods can cause toxicity, but this is rare.
What is Gluten and Who Needs a Gluten-Free Diet?
Gluten is a general name for the proteins found in grains like wheat, barley, and rye. The two main proteins in gluten are:
– Gliadin
– Glutenin
When flour is mixed with water, these proteins form an elastic bond that gives bread dough its chewy texture.
For most people, gluten proteins cause no issues and grains can be part of a healthy diet. But for those with certain conditions, gluten can trigger serious health problems:
– **Celiac disease:** An autoimmune disorder that damages the small intestine. Even small amounts of gluten can cause damage.
– **Non-celiac gluten sensitivity:** Gluten causes symptoms like bloating, abdominal pain, and fatigue but there is no intestinal damage.
– **Wheat allergy:** An allergy to wheat proteins, including gluten, that triggers immune system reactions.
For those with celiac disease, a 100% gluten-free diet is the only treatment. This allows intestinal healing and prevents further damage.
People with non-celiac gluten sensitivity or wheat allergy also usually need to avoid gluten to prevent uncomfortable symptoms.
Following a strict gluten-free diet eliminates gluten sources like:
– Bread, pasta, and baked goods made with wheat flour
– Barley, rye, and triticale
– Foods containing barley malt, wheat starch, or other gluten ingredients
– Beer and grain-based alcohol
A gluten-free diet relies on naturally gluten-free grains like rice, corn, quinoa, oats, and buckwheat. There are also many specialty gluten-free products.
It’s important for people avoiding gluten to check labels carefully for any sign of gluten-containing grains. Even small amounts can cause issues.
Cross-contamination during food manufacturing and preparation can also introduce gluten. So gluten-free labeled products are ideal when available.
Are Vitamin D Supplements Naturally Gluten-Free?
The active ingredients in most vitamin D supplements are naturally gluten-free.
Vitamin D3 supplements contain cholecalciferol, which comes from lanolin extracted from sheep’s wool. Vitamin D2 supplements contain ergocalciferol, which is derived from certain mushrooms or yeasts.
Neither of these vitamin D forms contains gluten. There is no gluten present naturally in lanolin, mushrooms, or yeast. So in their pure forms, vitamin D2 and D3 are gluten-free.
Vitamin D supplements may also contain small amounts of other ingredients like filler, binders to hold tablets together, and anti-caking agents. Potential sources of these additional ingredients include:
– Sugars (sucrose, lactose)
– Starches (potato, corn, tapioca)
– Celluloses
– Silica
– Magnesium stearate or vegetable stearates
– Food dyes
These substances help create the finished product. But the vitamin D raw material remains the main active ingredient.
Ideally, vitamin D supplement filler ingredients will be from gluten-free sources like potatoes, tapioca, sucrose, lactose, and non-grain options. This ensures the final supplement product is gluten-free.
Are Vitamin D Supplements Labeled Gluten-Free?
For people avoiding gluten, it’s always best to look for a “gluten-free” label on supplements whenever possible.
Vitamin D supplements are not required to be certified gluten-free. But many brands voluntarily label products gluten-free if they:
– Test raw ingredients to confirm no detectable gluten
– Take steps to avoid cross-contamination during manufacturing
– Meet any regulations for gluten-free labeling in their country
For example, the FDA gluten-free labeling rules require less than 20 parts per million of gluten. Products with a gluten-free label must meet this limit.
Labeled gluten-free vitamin D supplements provide assurance:
– The vitamin D raw material is gluten-free
– No gluten-containing ingredients are used as fillers or binders
– The product was made under gluten-free conditions
Leading supplement brands like Nature Made, Kirkland, Source Naturals, Garden of Life, and Vitafusion all offer vitamin D products with gluten-free labeling.
So checking for a gluten-free label is the best initial step when choosing a vitamin D supplement.
What About Prescription Vitamin D Supplements?
In some cases, doctors may prescribe high-dose vitamin D supplements for severe deficiency.
Two prescription vitamin D supplements are available:
– Vitamin D2 (ergocalciferol): Prescription ergocalciferol is available under the brand names Drisdol and Calciferol.
– Vitamin D3 (cholecalciferol): Prescription D3 goes by the brand names Hectorol and Rayaldee.
Of these options, Drisdol is considered gluten-free. The manufacturer confirms no gluten ingredients are used.
However, Hectorol and Rayaldee may contain gluten. The prescribing information lists wheat starch as a potential filler ingredient for tablets.
Doctors may also prescribe a compounded vitamin D supplement made by a specialty pharmacy. In this case, it’s important to confirm with the pharmacy that the product will be gluten-free.
Those with celiac disease or gluten sensitivity should be cautious with compounded or prescription vitamin D supplements. Unless gluten-free status is verified, they may be riskier options.
What About Multivitamins with Added Vitamin D?
Many popular multivitamin brands also contain vitamin D. For example:
– One A Day
– NatureMade
– Centrum
– Garden of Life Vitamin Code Women/Men
– MegaFood Multi for Men/Women
– Rainbow Light Multivitamins
Checking multivitamin labels for gluten-free confirmation is smart. Even though vitamin D itself is gluten-free, other ingredients in a multivitamin could add gluten.
Many leading multivitamin brands offer certified gluten-free formulas. But it’s always important to check labels when avoiding gluten.
Also keep in mind that prescription multivitamins may contain gluten. Again, confirm any prescription vitamin is gluten-free before taking it.
Should You Take a Vitamin D Supplement?
Vitamin D supplementation is recommended for many people, especially those at high risk of deficiency. But is vitamin D supplementation right for you? Here are some guidelines:
– Older adults (65+): 600-800 IU of vitamin D per day is recommended. Levels of 30-50 ng/mL are ideal.
– Younger adults: 600-800 IU of vitamin D may help achieve blood levels over 30 ng/mL. Higher doses (2000-5000 IU) are often used, but not always needed.
– Pregnant/breastfeeding women: 600-800 IU per day is recommended, higher doses may be used in some cases.
– Obese individuals: May need 2-3x more vitamin D to reach sufficient blood levels.
– Darker skin tones: Require 3-5x more sun exposure to produce vitamin D. Supplements around 1000-2000 IU/day are often advised.
– Those with absorption issues: People with cystic fibrosis, celiac disease, Crohn’s disease, etc may need 50-100% higher vitamin D doses.
– Teens/children: 600 IU vitamin D daily from 1-18 years. Premature infants 400 IU. Babies 0-12 months 400 IU, ideally as D3 drops.
– Little sun exposure: People who use sunscreen daily or cover skin for religious reasons often need supplements.
Before taking any new supplement, it’s a good idea to test your vitamin D level. This helps determine the right supplemental dose for your needs.
Those already getting plenty of vitamin D through sun, food, and a multivitamin likely don’t require extra supplementation.
With your doctor’s guidance, choosing an appropriate vitamin D supplement can help optimize your levels. Just be sure to confirm the supplement is gluten-free if needed for your diet.
The Bottom Line
Pure vitamin D from lanolin (D3) or mushrooms/yeast (D2) does not naturally contain gluten. Vitamin D supplements are made from these gluten-free sources.
However, other inactive ingredients may add gluten back in. Vitamin D supplements voluntarily labeled “gluten-free” confirm both the vitamin D itself and all other ingredients are gluten-free.
Prescription vitamin D supplements, especially compounded versions, may be riskier in terms of gluten content. Checking with manufacturers and pharmacies is important.
Multivitamins with added vitamin D also need a gluten-free label to ensure safety. While vitamin D is naturally gluten-free, other components of a multivitamin may not be.
When shopping for vitamin D supplements, look for “gluten-free” confirmation on the label. This ensures the product avoids all sources of gluten and is appropriate for those with celiac disease or gluten intolerance.
While vitamin D supplementation offers many benefits, work with your healthcare provider to find the right vitamin D dose and product for your individual health needs and dietary restrictions.
