Iron Deficiency & Celiac Disease: What You Need to Know
Living with celiac disease means you’re already a pro at reading labels, avoiding cross-contamination, and navigating gluten-free living. But did you know that iron deficiency is one of the most common complications for people with celiac disease—even after going gluten-free?
Let’s break down why iron matters, how to spot deficiency, and what you can do to restore your energy, mood, and vitality.
Feeling tired all the time? It could be an iron deficiency.
What Is Iron and Why Does It Matter?
Iron is an essential mineral your body needs to make hemoglobin—a protein in red blood cells that carries oxygen from your lungs to the rest of your body. Without enough iron, your cells can’t get the oxygen they need, leading to fatigue, weakness, and a host of other symptoms.
For people with celiac disease, iron absorption is often compromised. That’s because the small intestine (especially the duodenum) is where iron gets absorbed, and this area is commonly damaged by gluten exposure.
What Does Iron Do for the Body?
Supports oxygen transport: Hemoglobin needs iron to move oxygen throughout your body.
Boosts energy: Iron is vital for cellular energy production.
Supports brain health: Iron is essential for focus, memory, and mood.
Strengthens immunity: Your immune system relies on iron to function properly.
Signs & Symptoms of Iron Deficiency
Headaches, poor concentration, brain fog, fatigue: all symptoms of iron deficiency.
Iron deficiency can sneak up on you, especially if you’re newly diagnosed with celiac disease or still healing your gut. Here are some common symptoms:
Persistent fatigue or weakness
Pale skin or inside of lower eyelids
Shortness of breath, even with mild activity
Rapid heartbeat or heart palpitations
Headaches or dizziness
Cold hands and feet
Brittle nails or hair loss
Restless legs, especially at night
Poor concentration or brain fog
Sound familiar? Let’s take a quick quiz!
QUIZ: Are You Low on Iron?
Answer “Yes” or “No” to each question:
Do you often feel tired, even after a full night’s sleep?
Have you noticed you get out of breath more easily than before?
Are your nails brittle, or is your hair thinning?
Do you feel dizzy or lightheaded when standing up quickly?
Have you been told you look pale?
Do you experience frequent headaches?
Do you have difficulty focusing or remembering things?
Do you have restless legs or trouble sleeping?
If you answered “Yes” to three or more questions, you might be experiencing iron deficiency.
Important: Always confirm with your healthcare provider and request blood work before starting supplements.
Why Are People with Celiac Disease Prone to Iron Deficiency?
Celiac disease damages the small intestine, making it harder for your body to absorb nutrients—including iron. Even after removing gluten, it can take time for your gut to heal enough to absorb iron efficiently.
Want to learn more about how celiac disease affects your whole body? Check out my Complete Guide to Celiac Disease Diagnosis: Signs, Tests, and Next Steps.
How to Boost Your Iron Levels
1. Eat Iron-Rich, Gluten-Free Foods
Animal sources (heme iron, best absorbed):
Lean beef, lamb, and pork
Poultry (chicken, turkey)
Seafood (salmon, tuna, shrimp, oysters)
Plant sources (non-heme iron):
Lentils, chickpeas, and beans (make sure they’re certified gluten-free)
Tofu and tempeh
Pumpkin seeds, sunflower seeds
Quinoa, amaranth, and teff (naturally gluten-free grains)
Spinach, kale, and broccoli
Pro tip: Pair plant-based iron with vitamin C-rich foods (like bell peppers, strawberries, or oranges) to boost absorption!
2. Consider Iron Supplements
If your doctor recommends a supplement, look for options that are gentle on the gut and less likely to cause constipation—a common complaint with traditional iron pills.
Gentle Iron Supplements:
Iron bisglycinate (chelated iron): Highly absorbable, less likely to cause digestive upset.
Ferrous gluconate or ferrous fumarate: Milder than ferrous sulfate, which is often constipating.
Liquid iron supplements: Sometimes easier to tolerate than tablets.
“Slow-release” or “gentle” iron formulas: Designed for sensitive stomachs.
Always choose gluten-free supplements and check labels for hidden gluten!
3. Support Gut Healing
A healthy gut absorbs nutrients better. If you’re still struggling, focus on gut repair with:
Probiotics
L-glutamine
Bone broth
A varied, whole-foods gluten-free diet
Want more tips for starting your gluten-free journey? Read The Beginner’s Guide to Going Gluten-Free: Tips, Tricks, and Hidden Gluten Ingredients.
When to Seek Help
If you suspect iron deficiency, don’t self-diagnose or start supplements without guidance. Ask your healthcare provider for a blood test (including ferritin, hemoglobin, and iron studies). Ongoing deficiencies may require further investigation or IV iron therapy.
Key Takeaways
Iron deficiency is common in celiac disease, even after going gluten-free.
Symptoms include fatigue, pale skin, shortness of breath, and more.
Boost iron through food and gentle, gluten-free supplements.
Heal your gut to improve absorption.
Always consult your doctor before starting any new supplement.
You’re not alone on this journey!
If you’re looking for more support, resources, and step-by-step guidance, explore my courses and join our Facebook community for ongoing tips and encouragement.
Want more in-depth resources? Check out:
The Beginner’s Guide to Going Gluten-Free: Tips, Tricks, and Hidden Gluten Ingredients
Complete Guide to Celiac Disease Diagnosis: Signs, Tests, and Next Steps
Disclaimer: This post is for educational purposes only and does not replace medical advice. Always consult your physician before making changes to your diet or supplement routine.
