Is a Gluten-Free Diet Putting You at Risk for a Vitamin B-12 Deficiency?
Is a Gluten-Free Diet Putting You at Risk for a Vitamin B-12 Deficiency?
Researchers have long known that a strict vegetarian or vegan diet can lead to Vitamin B-12 deficiency, but vegetarians and vegans aren’t the only ones at risk. Individuals following a gluten-free diet may also be susceptible to key nutrient deficiencies.
Prevent Critical Nutrient Deficiencies When Eating Gluten-Free
In 2013, a study assessed the nutritional status of early-diagnosed untreated adults with celiac disease in the Netherlands. Nearly all celiac patients (87%) had at least one value below the lower limit of folic acid, Vitamin A, B6, B12, Vitamin D, zinc, hemoglobin, or ferritin. Furthermore, 17% were clinically malnourished.
Additional research looked at adults in biopsy-proven remission who followed a gluten-free diet for 8–12 years. Half showed signs of deficiency — specifically, the daily intakes of Vitamin B-12 and folic acid were significantly lower compared to controls.
People with celiac disease often face nutritional deficiencies due to poor absorption and low intake. When the small intestine is damaged, the absorption of key nutrients becomes compromised.
Don’t Have Celiac Disease? You Could Still Be Vulnerable
Even without a diagnosis of celiac disease or gluten sensitivity, you can still be at risk for deficiencies if you regularly eat gluten-free foods. Unlike gluten-containing products, very few gluten-free foods are enriched or fortified. As a result, deficiencies are more common among gluten-free dieters.
It’s critical to focus on nutrient-dense gluten-free foods such as whole grains, vegetables, fruits, beans, meats, dairy, nuts, and seeds. Supplementation may also help prevent vitamin shortfalls.
Many supplements use fillers that may contain gluten. When selecting a Vitamin B-12 supplement, review the ingredient label and choose a product that is clearly marked gluten-free.
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