The Must-Have Supplements for Celiacs: What to Take, Why It Matters, and WTF Malabsorption Even Means

Living the gluten free dream as a celiac isn’t just about saying “no” to wheat, barley, and rye—it’s also about actually absorbing nutrients again. Because while your gut is healing from years of gluten abuse (rude), it can’t always grab all the vitamins and minerals it should. And guess what? That can leave you feeling like a gluten-free zombie, dragging yourself through the day with brittle nails, brain fog, and the energy of a wet sock.

So here’s the good news: the right celiac supplements can help. And whether you're ballin’ on a budget or looking for something to trick your picky 6-year-old into chewing, we’ve got options.

*Heads up, buttercup: some of the links on this site are affiliate links. That means if you click them and buy something, we might earn a tiny commission—like, “yay, we can buy half a banana” tiny. It costs you nothing, but it helps fund our ongoing quest to make the gluten free world less bland and more badass.

We only recommend supplements we actually use, trust, and would give to our grandmas (if they weren’t already suspicious of anything that isn’t tapioca pudding). We are not doctors, witches, or snake oil salespeople—so always consult your own health overlord (doctor, naturopath, possibly your dog’s vet?) before starting anything new.

Also, no gluten ever. Not in our links, not in our recommendations, not in our kitchen. Scouts honor.

1. Iron – For Energy, Sanity, and Not Looking Like a Victorian Ghost

Why You Need It:

Celiacs often show up iron-deficient due to inflammation and absorption issues in the small intestine. Symptoms include fatigue, pale skin, and the inability to function without 14 naps a day.

🩺 Medical Tip: You should get your ferritin, iron, and complete blood count (CBC) checked at diagnosis and monitored annually. Treating low iron without testing first is like playing vitamin roulette.

• 💎 Ideal Option: Feosol Complete with Bifera

• 💸 Budget Pick: Natures Bounty Gentle Iron

• 👶 Kids Option: NovaFerrum Yummy Liquid Iron Supplement

2. Vitamin D – Because the Sun Is a Liar

Why You Need It:

You’re not absorbing fat-soluble vitamins properly for a while post-diagnosis. And unless you live on a beach or are a solar panel, odds are you’re not getting enough vitamin D.

🩺 Medical Tip: Ask for a 25(OH)D blood test at diagnosis. Vitamin D impacts bone health, mood, and immune function.

• 💎 Ideal Option: Thorne Research D-5,000

• 💸 Budget Pick: NatureWise Vitamin D3 5,000 IU

• 👶 Kids Option: Carlson Kids Super Daily D3 Drops

3. Calcium – Because Bones Shouldn't Snap Like Gluten Free Breadsticks

Why You Need It:

With long-term vitamin D and calcium malabsorption, your bones may be more brittle than your will to meal prep. And let’s face it—osteoporosis is not a cute look- the Hunchback of Notre Dame probably had celiac disease.

🩺 Medical Tip: Get a baseline DEXA scan (bone density test) at diagnosis. You may need follow-ups every few years, especially if you were diagnosed later in life or had symptoms for a while before diagnosis.

• 💎 Ideal Option: Kirkland Signature Calcium Citrate with D3

• 💸 Budget Pick: NOW Calcium Carbonate Powder

• 👶 Kids Option: L’il Critters Calcium + D3 Gummy Bears

4. Folate (NOT Folic Acid) – For DNA, Energy, and All Your Babies

Why You Need It:

Folate is absorbed in the small intestine, and guess where celiac likes to throw its gut-destroying tantrums? That’s right: there. Plus, many people have MTHFR mutations, which require methylfolate instead of folic acid.

🩺 Medical Tip: Ask for a folate and B12 level check upon diagnosis—especially if you’re planning to get pregnant or have neurological symptoms. Don’t just guess your brain fog is from sleep deprivation.

• 💎 Ideal Option: Pure Encapsulations B12 + L-5-MTHF

• 💸 Budget Pick: Solgar Folate 400 mcg

• 👶 Kids Option: SmartyPants Kids Formula

5. Magnesium – The Chill Pill You Didn’t Know You Needed

Why You Need It:

Tossing and turning like a rotisserie chicken at night? Magnesium helps regulate melatonin and relax your muscles. If you're deficient, you might also be getting numbness especially in the hands or feet, like your limbs are trying to ghost you. Anxiety and irritability can creep in too (maybe your partner isn't as annoying as you think?) and you can get heart palpitations and constipation. As if this weren't enough, your body needs magnesium to play wingman to calcium and Vitamin D to keep your bones strong.

🩺 Medical Tip: Magnesium deficiency is hard to measure with standard blood tests because only 1% is in the bloodstream. But symptoms like muscle cramps, insomnia, and constipation may be clues you need more.

• 💎 Ideal Option: Magnesium Glycinate by Doctor's Best

• 💸 Budget Pick: Nature’s Bounty Magnesium 500 mg

• 👶 Kids Option: Natural Vitality Calm Magnesium Gummies

6. Zinc – For Immune Support, Wound Healing, and Looking Less Like a Pizza-Faced Teen

Why You Need It:

Zinc is absorbed in the small intestine, which, spoiler alert, is usually trashed in celiacs. Low zinc can lead to frequent colds, delayed healing, acne, and hair loss—not exactly thriving.

🩺 Medical Tip: If you’re catching every cold within a 10-mile radius or you’re dealing with hair thinning, ask for zinc and copper panels. Too much zinc can mess with copper levels, so don’t go DIYing without checking.

• 💎 Ideal Option: Garden of Life Vitamin Code Raw Zinc

• 💸 Budget Pick: NOW Zinc Picolinate 50 mg

• 👶 Kids Option: MaryRuth’s Liquid Ionic Zinc

Final Thoughts: Celiac Supplements For Gluten Free Bosses

You don’t have to swallow 27 pills a day or become a nutritional martyr. But you do need to know what your body’s not getting and fix it before things get weirder than they already are.

A good first step?

• Request blood work that includes: vitamin D, iron/ferritin, folate, B12, zinc, magnesium, and a DEXA scan.

• Repeat yearly or as recommended by your actual healthcare provider, not just this blog (though we’re flattered).

💬 Frequently Asked Questions About Celiac Supplements

Why do people with celiac disease need supplements?Celiac disease turns your small intestine into a dysfunctional sponge—it doesn’t absorb nutrients properly, especially when it’s still inflamed or damaged. Supplements help patch up common deficiencies like iron, vitamin D, folate, and magnesium so you don’t end up exhausted, foggy, or with bones that snap like gluten free pretzels.

Which supplements are most important for newly diagnosed celiacs?The Fab Seven are: iron, vitamin D, calcium, magnesium, folate (NOT folic acid), vitamin B12, and zinc. These are the nutrients most commonly found in the “we’re running on empty” zone for celiacs and should be tested for at diagnosis—and regularly after, because your body is a drama queen and loves to fluctuate.

Can you take supplements without getting tested first?You can, but should you? Probably not. Taking iron or zinc without knowing your actual levels is like fixing your car engine with random parts you found on Craigslist. Ask for blood work so you’re treating the actual issue, not just guessing based on vibes and vague symptoms.

Are there gluten free supplements?YES, hallelujah. But don’t assume all supplements are safe by default. Look for ones that are certified gluten free, and always check the label or brand website if you’re not sure. Because nothing ruins a supplement routine faster than it accidentally becoming a gluten bomb.

Should kids with celiac disease take supplements too?Yep! Kids can be just as malabsorptive as adults when it comes to nutrients, especially post-diagnosis. There are child-friendly supplements for everything from iron to vitamin D to folate—and most of them come in fun gummies or tasty liquids that won’t trigger an after-school meltdown. (Well, not about the vitamins, anyway.)