Are vitamins gluten free? Generally, yes. Whenever you first embark on a gluten free diet or possibly change some aspects of your diet, there can often be some unintended health consequences caused by vitamin deficiencies. This is especially true for those with celiac disease. In this article, we’ll cover some of the many vitamins that are required for bodily health as well as their sources and potential consequences of a deficiency. We’ll go over some of the best gluten free vitamins as well as the best gluten free vitamins for celiac disease.
Vitamins are classified by the US Food and Drug Administration (FDA) as essential nutrients. On a microscopic level, these vitamins are essential for human life - and it’s important to note that malnutrition isn’t just lack of calories: people who consume enough calories, but in highly processed foods that lack vitamins, can be considered malnourished.
Although many vitamins necessary for human health are naturally occurring in the foods that we eat, certain diets including the gluten free diet may mean having to avoid those foods to avoid a reaction. This makes people with a gluten free diet more susceptible to the conditions and illnesses caused by vitamin deficiencies. For this reason, it’s necessary for many of those on a gluten free diet to add vitamin supplements to their daily routine.
Several vitamins are extracted from sources such as glutenous grains, including Vitamins B1 and B2. However, most vitamins are not related to gluten in any way. This is not to say that other vitamins don’t have glutenous particles, because cross contamination may occur in facilities that also process glutenous grains. As with most packaged foods, it’s important to look for the gluten free label to ensure that the company practices safe processing and packaging.
A gluten free diet is recommended for those with a gluten sensitivity and required for those with celiac disease. During a gluten free diet, it’s not difficult to maintain a healthy intake of vitamins through the addition of various raw foods - particularly raw leafy green vegetables - and supplements. For those who are averse to the consumption of raw fruits and vegetables, supplements are highly recommended. Let’s cover some of the vitamins you may need when you go on a gluten free diet:
One of the crucial vitamins that falls into the B subgroup, Vitamin B6 is essential for improving the metabolism of cells involved in your nervous system, immune system, and circulatory system. It is also a key component involved in gene expression. All of these functions work together to bolster a healthy lifestyle combined with a gluten free diet.
You may not find the best gluten free Vitamin B6 supplements under the name Vitamin B6. Many of the best instead use the scientific term Pyridoxal-5-Phosphate, which describes the commercial synthesis of the vitamin. A great certified gluten free brand of the Vitamin B6 is made by Life Extension, Inc. and goes under the name Life Extension Pyridoxal 5’-Phosphate 100mg P5p.
Folate, a compound made by the body from Folic Acid or Vitamin B9, is one of the nutrients that the human body cannot make by itself. This makes it an essential nutrient that needs to be introduced either with specific foods or with supplements. Folate enables a healthy and consistent metabolism in conjunction with Iron and Vitamin B12.
Keep in mind that Vitamin B9 (Folic Acid/Folate), Vitamin B12, and Iron all need to be kept at a healthy level for any of the three to benefit the body. There are actually health risks that are linked to a chronically low intake of folic acid. Studies have shown that various cancers and diseases like Alzheimer’s are linked to a low intake of folic acid over years.
Many of those on a gluten free diet experience low levels of folate, so supplements are often necessary. However, many producers of folic acid do not take care in processing and packaging their folic acid supplements in gluten free environments. A trusted gluten free brand of folic acid (Vitamin B9) is NusaPure, which sells their product as Folic Acid 1000mcg 200 Veggie Caps.
Vitamin D is an essential compound that the body uses to help absorb several nutrients including calcium, phosphate, magnesium, and more. The normal way the body obtains Vitamin D is through sun exposure, since the UVB ultraviolet radiation from sunlight causes a chemical reaction in the upper layers of the skin. In areas of low sunlight or with prolonged bouts of cloudy weather, Vitamin D needs to be obtained either through food or supplements. There are only a few foods which contain enough Vitamin D such as fish or vitamin-fortified milks, juices, and cereals.
Vitamin D is one of the several compounds with which many of those on a gluten free diet may experience a deficiency. Normal consumption of a Vitamin D supplement is recommended for those on a gluten free diet, especially during the winter or in areas that experience high amounts of rain and cloudy weather. Gluten normally isn’t involved in any part of the production of a Vitamin D supplement, but they may be produced in the same facility. Pure Encapsulations makes a great gluten free Vitamin D supplement called Pure Encapsulations Vitamin D3 25mcg (1,000 IU) that will help with the body’s normal mineral absorption.
One of the most well known and essential minerals that the body uses is calcium. It’s used in the building and regeneration of bones, the contraction of muscles, the clotting of blood, the conduction of nerves, and the production of blood cells. Without large quantities of calcium, the body will start to exhibit many different illnesses including bone disease and will eventually result in death. Fortunately, calcium is naturally present in many different common foods, such as milks, cheeses, yogurt, soy, fish, and many greens such as kale. Many foods and drinks such as juices and cereals are also fortified with calcium.
Calcium is a natural metal mineral that is obtained through the mining of limestone, gypsum, and other common naturally-occurring rocks. There is no gluten involved in the processing or packaging of calcium, but you should be wary of the company which produces calcium supplements as they may also process glutenous materials in the same facility. A great gluten free calcium supplement is sold in a delicious chocolate form: the Adora Calcium Supplement.
One of the most common minerals that the body uses is iron, which is used in high quantities and also naturally found in many foods. Some of the best sources of iron are red meat, fish, leafy greens, poultry, and legumes such as lentils, beans and chickpeas. Iron is an essential component of blood and other components that are essential for all life. Iron deficiency is very common around the world in those with poor diets or malnutrition and can result in serious illness such as anemia.
Since those on a gluten free diet very typically avoid certain types of foods due to the presence of gluten in the ingredients, they commonly have iron deficiencies as well. Children and pre-menopausal women are especially susceptible. Iron supplements are highly recommended for those on gluten free diets. One of the best gluten free iron supplements is the Garden of Life Vitamin Code Iron Supplement, Healthy Blood.
Many people know Vitamin B12 from the association with workout regimens as athletes are known to take pre-workout supplements. This is because the vitamin, also known as Cobalamin, is an essential piece of the metabolic chain. It is required for DNA synthesis and without it, cells couldn’t reproduce. Vitamin B12 is also used in the metabolism of both fatty acids and amino acids, which lead to the regeneration of tissue and building of muscle. In fact, B12 supplements are a main component in energy drinks, despite the final product being rather unhealthy. It’s important to know that Vitamin B12 is only found in animal-derived foods and a few plant-derived foods such as tempeh or seaweed products.
Many of those on a gluten free diet are also engaging in a vegan diet as well, which can cause a lower intake of Vitamin B12. Though it’s rare, B12 deficiency can be counteracted with supplements. These supplements also have a wonderful side effect which is an increased feeling of energy that is quite different from stimulants such as caffeine or sugar.
Gluten is not involved in any part of the processing or packaging of Vitamin B12 supplements, though anyone with a gluten free diet should avoid products that aren’t certified gluten free as they may be contaminated with gluten. A great gluten free Vitamin B12 supplement is the Pure Encapsulations Methylcobalamin 1,000mcg. Pure Encapsulations also makes a B12/Folate combination which is great for building those two essentials together.
Thiamine is a micronutrient that is also called Vitamin B1. It’s essential for many processes of cellular growth and metabolism, though it is not naturally produced by the human body. Thiamine is instead found in many common foods such as grains, fruits, and nutritional yeast. However, natural thiamine is very often degraded or destroyed by preservatives such as sulfites, making the intake of thiamine sometimes difficult for some. Pork, for instance, is a food that is naturally high in Thiamine, but the presence of sulfites destroys the natural vitamin. Thiamine is best consumed in either whole foods such as unprocessed grains and fruit or with supplements.
Many of those with a gluten free diet have a high probability of Thiamine or Vitamin B1 deficiency due to one of the primary food sources being glutenous grains. Since these grains are off the table, daily consumption of fruit or the addition of Thiamine supplements is recommended.
Since glutenous grains are a common source of Thiamine, it’s important to look for supplements that are certified gluten free. It’s crucial as well that these companies process and package their supplements in gluten free facilities. An excellent gluten free Thiamine/Vitamin B1 supplement is the Nutricost Vitamin B1 (Thiamine) 100mg.
One of the most necessary nutrients for the body is Riboflavin, also known as Vitamin B2. Riboflavin is essential for cell respiration, energy metabolism, cell growth, and the production of antibodies. All types of food that are broken down in our bodies need to be metabolized with the assistance of riboflavin. Riboflavin is only able to be synthesized through plant sources as it can’t be found in animal sources. Riboflavin supplements can be useful for those on gluten free diets. Fortunately, Riboflavin deficiency is quite rare as it’s found in practically all plant food sources.
Many of those with a gluten free diet may be susceptible to a riboflavin deficiency if they are not consuming lots of whole plant-derived foods. For those without plenty of fruits or vegetables in their diets, riboflavin supplements may not be necessary. For those without, riboflavin supplements are highly recommended. A fantastic gluten free riboflavin supplement is the BESTVITE Vitamin B-2 (Riboflavin) 400mg capsules.
Niacin, also known as Niacitol, is one of three compounds found in Vitamin B3, an essential nutrient that is responsible for cell growth and metabolism. A disease called pellagra is a result of Vitamin B3 deficiency and causes several maladies of the skin, which can cause further complications and infection. Niacin is found in many natural foods and is most commonly added to glutenous grains in many countries around the world. It is a fairly fragile compound that is destroyed during cooking with direct heat or boiling water and preservation processes involving acids such as pickling with vinegar. To offset this problem, Niacin can be taken as supplements to offset a deficiency.
Many of those with a gluten free diet may not be consuming the amount of raw food that is necessary for the body to obtain niacin. This is especially true since many niacin-fortified foods are glutenous grains. If you’re eating only a few raw fruits and vegetables once in a while, then it may be necessary to add a niacin supplement to your diet. A great gluten free niacin supplement is Pure Encapsulations Niacitol 500mg.
Prenatal vitamins are a special cocktail of vitamins designed for expecting mothers. The most common blends include increased amounts of folic acid, iron, and calcium, while some manufacturers have also added Omega-3 fatty acids. Importantly, prenatal vitamins have a reduced amount of Vitamin A which can harm a fetus in a concentration that’s normal for adults. Therefore, the best prenatal vitamins should be issued by prescription.
Some prenatal vitamins have been proven to include gluten through either additives or contamination during production. Look for the prescription strength version of Select-OB + DHA Prenatal Vitamins from Everett Laboratories, Inc., which is produced in a fully gluten free facility.
Nature Made is one of the biggest nutritional providers of vitamins in the United States. As such, the company is quite conscious of the needs and requirements of those with many different diets as well as allergies. According to the Frequently Asked Questions page on their website, some of their vitamin supplement products have glutenous sources. However, most of their products do not have glutenous ingredients. As always, it’s important to check the ingredient list and allergen list on each product before buying. Keep in mind that products at Nature Made may have come into contact with gluten during processing and packaging, which may have led to a contamination of a product.
When you’re on a gluten free diet and planning on taking a specific vitamin supplement, it’s always important to make sure it’s a certified gluten free product. Checking each individual source may be fairly quick and easy, but a multivitamin could prove to be a bit trickier. With many different ingredients involved in the production of a multivitamin. When you take a multivitamin to offset problems created by a gluten free diet, it can be a great help. Just make sure that you only take multivitamin supplements that have been certified gluten free.
Those with celiac disease need to be even more careful than those with gluten sensitivity with ensuring that products don’t contain gluten. Since this can be quite difficult with the many ingredients in a multivitamin supplement, celiacs often turn to professional medical sources of information. One trusted multivitamin supplement that can be taken by celiacs is the Forvia Multivitamin from Inovera Technologies, Inc. Forvia is produced and packaged in an entirely gluten free facility.
Forvia is a combination of different vitamins and minerals that each have many nutritional benefits, especially when combined and taken at the same time. Forvia includes Vitamins A, B12, C, D, E, and K, as well as iron, zinc, and calcium diphosphate. The combination of several of these nutrients will “activate” one another and keep your health in a better state of balance when taken regularly.
When selecting gluten-free vitamins, it’s important to choose brands that prioritize quality and safety. Some of the top gluten-free vitamin brands include Garden of Life, Nature Made, New Chapter, and Solgar. These brands offer a wide range of supplements that are specifically formulated to be gluten-free, ensuring they meet the needs of individuals with gluten intolerance or celiac disease. Each of these brands is known for their commitment to high standards and providing safe, effective vitamins to support overall health.
Choosing dietary supplements can be difficult, especially for individuals with celiac disease or gluten intolerance. While vitamins and minerals are essential for maintaining overall health, the hidden presence of gluten in some supplements can lead to unexpected and unpleasant reactions. For those on a gluten-free diet, ensuring that every product meets safety standards is critical—not just for peace of mind, but for overall wellness.
Read More