Going gluten-free has become a popular dietary choice for many people. Some do it for medical reasons, like celiac disease or non-celiac gluten sensitivity. Others choose to cut out gluten for perceived health benefits or weight loss. Regardless of the reason, following a gluten-free diet does require some special considerations when it comes to nutrition. This is because many gluten-containing foods, like breads and pastas, are enriched with important vitamins and minerals. So when you cut out gluten, you also need to find other ways to get those nutrients into your diet.
In this article, we’ll explore what key vitamins and minerals you need to pay special attention to if you are eating gluten-free. We’ll also provide tips and food suggestions to help you meet your nutritional needs. Keep reading to learn what supplements can help fill any gaps in your gluten-free diet!
What vitamins and minerals are important on a gluten-free diet?
There are several vitamins and minerals that deserve special focus if you are avoiding gluten:
B Vitamins
Many breads, cereals, and grains are enriched and fortified with B vitamins like thiamin, riboflavin, niacin, and folic acid. When you cut out gluten-containing grains, you miss out on these added nutrients. B vitamins play key roles in energy production, growth and development, neurological function, and more. Deficiencies can lead to symptoms like fatigue, confusion, diarrhea, and anemia. Getting adequate B vitamins on a gluten-free diet may require supplementation or extra care with food choices. Good gluten-free food sources of B vitamins include meat, poultry, seafood, eggs, dairy products, leafy greens, beans, nuts, and seeds.
Vitamin D
Some gluten-containing products like bread, cereal, and pasta are fortified with vitamin D. This important vitamin helps your body absorb calcium and supports bone health. Low levels are associated with increased risk of fractures and bone disorders like osteoporosis. Many people are already deficient in vitamin D, so avoiding fortified foods can make it even harder to get enough. Focus on foods like fatty fish, egg yolks, and fortified milk and juice. Supplementation may also be beneficial.
Calcium
Just like vitamin D, many gluten-containing food products are fortified with calcium. Calcium is essential for building and maintaining strong bones and teeth. Low calcium intake long-term can lead to osteoporosis. Dairy products are excellent natural sources of calcium. Some other options on a gluten-free diet include canned fish with bones, fortified juices and plant milks, leafy greens, and calcium-set tofu. Supplements like calcium carbonate or calcium citrate can also help fill the gap.
Iron
Iron helps transport oxygen in the blood and supports energy production and metabolism. Iron deficiency can cause anemia, fatigue, pale skin, headaches, and immune problems. Wheat and other gluten-containing grains are commonly fortified with iron. Without those products, iron can be harder to obtain on a strict gluten-free diet. Focus on eating red meats, poultry, seafood, eggs, leafy greens, prunes, and beans. Vitamin C from fruits and vegetables can also help with iron absorption. Supplements are recommended if lab tests show low iron stores.
Fiber
Gluten-free grains and flours are typically lower in fiber than their traditional counterparts. Fiber plays numerous roles in health, including supporting digestive health, controlling blood sugar, maintaining bowel regularity, and feeding beneficial gut bacteria. Getting adequate fiber on a gluten-free diet requires emphasizing foods like vegetables, fruits, nuts, seeds, beans, lentils, and gluten-free whole grains like brown rice, quinoa, buckwheat, and amaranth. Psyllium husk can also be used as a fiber supplement.
Magnesium
Magnesium is a mineral that plays a role in over 300 different enzymatic reactions in the body. It is important for muscle and nerve function, blood glucose control, bone health, energy production, and more. Many grains are fortified with magnesium, so gluten-free diets can fall short. Focus on foods like nuts, seeds, legumes, green leafy vegetables, and gluten-free whole grains. Magnesium supplements may also be recommended by a healthcare provider.
What is the best multivitamin for a gluten-free diet?
Taking a daily multivitamin can help provide a solid nutritional foundation and prevent deficiencies when following a gluten-free diet. When selecting a multivitamin, be sure to choose one that is specifically labeled as gluten-free to avoid contaminants. Here are some other factors to look for in a good gluten-free multivitamin:
- Contains at least 100% Daily Value of most B vitamins
- Includes iron, calcium, vitamin D, magnesium, and zinc
- Provides adequate vitamin A, C, E, and selenium
- Includes activated forms of B vitamins like methylfolate and methylcobalamin
- Verified gluten-free by a third party certification organization
- Free of common allergens and additives
- Made by a reputable manufacturer with good quality control standards
Some top brands that make high quality gluten-free multivitamins include Seeking Health, Thorne Research, Pure Encapsulations, Garden of Life, and NOW Foods. Talk to your healthcare provider to decide which specific supplements and doses are right for your individual needs and diet. A customized approach is best.
What are some other important supplements to take on a gluten-free diet?
In addition to a gluten-free multivitamin, there are some other supplements that can help fill common nutrient gaps and maintain health on a strict gluten-free diet:
Probiotics
Probiotics are beneficial bacteria that populate the digestive tract. They support immune function, nutrient absorption, bowel regularity, and more. Gluten can damage gut health, so probiotics are especially important after eliminating it. Look for broad spectrum probiotic supplements with strains like lactobacillus and bifidobacterium.
Digestive Enzymes
Some people have difficulty properly digesting and absorbing nutrients from food without the presence of gluten. This includes nutrients like proteins, fats, lactose, and carbohydrates. Adding a digestive enzyme supplement with meals can improve breakdown and allow you to utilize more nutrients from your diet.
Omega-3 Fatty Acids
Omega-3 fats have powerful anti-inflammatory effects. They are found in fatty fish like salmon. Since inflammation is an issue for many people with gluten issues, getting sufficient omega-3s is important. Fish oil, krill oil, algal oil, and flaxseed oil supplements can all help boost your daily omega-3 intake.
Vitamin C
Vitamin C is an antioxidant that also supports immune function and nutrient absorption. It’s found in fruits and vegetables, which not everyone eats enough of. Taking a vitamin C supplement is an easy way to make sure you are getting adequate amounts, especially when following a limited diet like gluten-free.
Vitamin D
As mentioned previously, vitamin D is often lacking on a gluten-free diet since fortified foods are eliminated. Taking a vitamin D supplement helps maintain healthy bones and immunity. Get your blood levels tested periodically to dial in your optimal supplemental dose.
Calcium
Calcium is also frequently low when gluten sources of this mineral are removed. A calcium supplement taken with food can help ensure you meet your daily needs for supporting bone density and strength.
What are the symptoms of nutrient deficiencies on a gluten-free diet?
It’s important to monitor your health for any signs of nutritional deficiencies when transitioning to gluten-free eating. Here are some common symptoms that may indicate you need to adjust your diet or supplements:
- Fatigue, weakness, dizziness
- Hair loss or brittle, breaking nails
- Mood changes like depression or anxiety
- Poor concentration and memory
- Headaches or migraines
- Pale skin or cracks at the corner of the mouth
- Bleeding gums, frequent infections
- Diarrhea or constipation
- Changes in appetite
- Poor sleep quality
- Blurred vision or spots in eyesight
- Cramps, tingling, or numbness
Pay attention to how you feel and let your doctor know if you seem to be struggling nutritionally on your gluten-free diet. Bloodwork can also help diagnose specific vitamin and mineral deficiencies. Addressing any issues with improved diet, more focus on nutrient-dense foods, and supplements can help you avoid complications.
What foods provide key nutrients on a gluten-free diet?
Make sure to regularly include these vitamin and mineral rich foods in your gluten-free eating plan:
Protein Foods
- Fatty fish like salmon, mackerel, sardines
- Grass-fed meat and poultry
- Eggs and dairy products
- Beans, lentils, chickpeas
- Nuts like almonds, walnuts, cashews
- Seeds like pumpkin, sunflower, chia
Fruits and Vegetables
- Brightly colored fruits and veggies
- Dark leafy greens like kale, spinach
- Starchy veggies like sweet potatoes
- Avocados
- Bananas
- Tomatoes
- Bell peppers
- Berries like strawberries, blueberries
- Melons like cantaloupe, honeydew
- Citrus fruits like oranges, grapefruit
Gluten-Free Whole Grains
- Brown rice
- Quinoa
- Buckwheat
- Oats (certified gluten-free)
- Millet
- Sorghum
- Corn
- Amaranth
- Teff
Focusing on getting a wide variety of naturally nutrient-dense foods can help prevent vitamin and mineral deficiencies on your gluten-free diet. Also, consider speaking with a registered dietitian who can provide personalized nutrition advice and help you address any specific concerns.
Sample Meal Plan for a Gluten-Free Diet
Here is a sample one day meal plan that incorporates gluten-free foods rich in important vitamins and minerals:
Breakfast
- Omelet made with 2 eggs, spinach, peppers, onions
- 1⁄2 avocado
- 1⁄2 grapefruit
- Cup of gluten-free oatmeal topped with almonds and berries
Lunch
- Mixed greens salad with chickpeas, sunflower seeds, diced chicken
- Olive oil and lemon juice dressing
- 1 orange
Dinner
- Baked salmon served with quinoa and steamed broccoli
- Kale salad
Snacks
- Baby carrots and hummus
- Kind bar (gluten-free)
- 1⁄4 cup mixed nuts
- Greek yogurt with berries
This sample menu incorporates eggs, fish, poultry, dairy, beans, nuts, seeds, fruits, vegetables, and gluten-free whole grains. Following a meal pattern like this makes it easier to meet your nutritional needs on a gluten-free diet. Plan out your meals ahead of time and stock your kitchen with gluten-free staples.
Common Questions about Vitamin Supplements on a Gluten-Free Diet
Should I take a gluten-free multivitamin?
Taking a daily gluten-free multivitamin can help provide a solid nutritional foundation and prevent vitamin and mineral deficiencies. Look for one that contains adequate B vitamins like thiamin, riboflavin, niacin, and folic acid. It should also have iron, calcium, vitamin D, and magnesium at 100% DV along with other vitamins and minerals.
How much vitamin D should I supplement with?
Adults generally need around 600-800 IU of vitamin D per day, but your specific needs may vary. Have your blood level checked, then talk to your doctor about an appropriate supplemental dose based on those results. Those deficient may temporarily require higher doses to restore optimal levels.
Can I just take a regular multivitamin?
You need to choose supplements that are certified gluten-free to avoid trace gluten exposure. Many mainstream multivitamins don’t check for cross-contamination issues during manufacturing, so it’s not worth the risk. Spend a few extra dollars to get a dedicated gluten-free product made by a reputable company.
Should iron and calcium supplements be taken together?
Iron and calcium can interfere with each other’s absorption when taken at the same time. Space your calcium and iron supplements at least 2 hours apart to avoid this issue. Also take them with vitamin C to enhance absorption.
What are symptoms of vitamin B12 deficiency?
Potential symptoms of vitamin B12 deficiency include fatigue, lightheadedness, pale skin, sore tongue, constipation or diarrhea, appetite changes, nerve problems like numbness and tingling, depression, disorientation, and neurological issues like memory loss. Have your B12 level tested if you have concerns.
Can I meet all my nutrient needs through diet alone?
It is possible to get all your necessary vitamins and minerals from foods without supplements. However, it requires excellent dietary quality with plenty of nutrient-dense foods. Work with a skilled gluten-free dietitian to help you plan balanced meals and get bloodwork periodically to ensure your diet is meeting needs appropriately. Supplements can offer an insurance policy while your dietary habits improve.
The Bottom Line
Transitioning to a gluten-free diet comes with the risk of certain vitamin and mineral deficiencies, since many enriched and fortified foods are eliminated. Pay special attention to getting adequate B vitamins, iron, calcium, vitamin D, fiber, and magnesium from unprocessed whole food sources. Take a gluten-free multivitamin to help fill any nutritional gaps. Probiotics, omega-3s, vitamin C, vitamin D, and calcium are other worthwhile supplements to consider.
Eat a varied diet with plenty of fruits, vegetables, lean proteins, dairy, nuts, seeds, and gluten-free whole grains. Watch for any deficiency symptoms and get lab work done to monitor your status. With some thoughtful dietary and lifestyle choices, you can thrive on a gluten-free diet and maintain fantastic overall health. Just make nutrition a priority and don’t rely solely on processed gluten-free substitute products. Take extra care to get nutrients through real, wholesome foods whenever possible.
