Nutritional Supplements
People with celiac disease are often deficient in the following important micronutrients. Learn more about what is needed and what our Registered Dietitians Working Group recommends and how to get more of them.
FOLATE
Increasing your Folate Intake
Folate is a water-soluble B vitamin found in foods that helps make red blood cells, keep blood vessels and heart healthy and reduce risks of some birth defects. Folic acid is a form of folate that is found in supplements.
To ensure you’re getting enough Folate in your diet:
- Eat vegetables and fruit every day
- Look for meat and meat substitutes that are high in folate
B12
Increasing your Vitamin B12 Intake
Vitamin B12 helps our body form DNA, make healthy blood cells and keep nerves working properly.
To ensure you’re getting enough B12 in your diet:
- Eat milk and dairy products every day (look for low fat options)
- Look for meat and meat substitutes that are high in B12
Calcium
Increasing your Calcium Intake
Calcium is a mineral that helps build and maintain strong bones and teeth.
To ensure you’re getting enough calcium in your diet:
- Eat milk and dairy products every day (look for low fat options)
- Look for non-dairy products that are high in calcium
Bonus tip: Vitamin D helps calcium absorption and is very important in maintaining strong bones. Talk to a dietitian to make sure you are getting enough vitamin D!
Iron
Increasing your Iron Intake
Iron is a mineral that is important for good health. Iron carries oxygen to all parts of your body.
To ensure you’re getting enough iron in your diet:
- Eat a variety of animal sources (called heme iron) and plant sources (called non-heme iron) every day. (Note: non-heme iron is not absorbed as well as heme iron; therefore, vegetarians need twice the amount of iron.)
- Drink coffee or tea after meals as drinking them with meals may decrease iron absorption
- Increase the absorption of iron from plant sources by combining these foods with animal iron sources and/or foods that are high in Vitamin C (e.g., oranges, kiwi, broccoli, peppers, tomatoes, cauliflower)
Zinc
Increasing your Zinc Intake
Zinc is a mineral that helps strengthen the immune system and helps heal wounds. Zinc is essential for normal growth and development.
It is difficult for individuals at the beginning of their celiac diagnosis to consume sufficient zinc due to damage in their small intestine. Depending on the length of time damage has been occurring, zinc stores can be severely diminished, so it is important to focus on foods rich in zinc:
- Eat meat or meat alternatives every day
- Regularly eat other foods that are high in zinc (e.g., cheese, eggs, seafood, lentils)
Bonus tip: Zinc is present in almost all multivitamin supplements – read the label to make sure and check the amount included.
