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Crispy chick

Supplements when starting gluten free

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Hi. 

I am finally just one week away from my endoscopy. I will be going gluten-free that day. 

I only show up as low in vit d, but are there any supplements I should take when going gluten-free??? 

I managed 13 days before I had to go back on gluten because of my endoscopy appointment. During the 13 days I had bad withdrawl and the anxiety was terrible. Assuming I go through that again - anything else that could help? 

Thanks 😊

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This varies from person to person, common ones needed are magnesium, vitamin D, Full Spectrum B-vitamins, Iron, and in some cases others like vitamin C, K, Zinc, Calcium etc. Dosing also varies from person to person, and some people need certain sources and forms due to other complication such as sensitivities or gene issues with pathways. 

It will mostly be trial and error, sublingual liquid forms are normally the best. I will cover a few bases from personal experiences and suggestions and you will have to figure out from there hopefully with the guidance of a nutritionist. 

Magnesium Varies on our bowel habits with the form, If you do not go to the bathroom with a BM at least once a day then you have constipation and a Magnesium Citrate like Natural Vitality Calm will be best. Start with 1/4tsp (2g) and up the dose each day til you get loose stools then back it down 2g dosing to tolerance.
If your bowel habits are daily or loose already just try taking Doctor's Best Magnesium Glycinate once or twice a day, the evenings are best here but can lead to very lucid dreams.
Magnesium can help with anxiety, cramps, mental and nerve functions and cramps.

B-Vitamins, I use Liquid Health Mega-B complex (formally Energy & Stress) 1tbsp and the Neurological Support 1tbsp twice a day before meals.  B-vitamins need to be dosed spread out as they do not stay in the body. The funny thing about B-vitamins and gluten-free diets being a double-edged sword. Most American processed foods, gluten foods, and flour is they are enriched (sprayed with vitamins) with b-vitamins. While most gluten-free foods are not, top this with celiacs having absorption issues and you can see where we might need an extra boost.
Another good source is KAL Nutritional Yeast, sprinkle it on stuff or use as a base for a vegan cheese sauce...you should look up the nutritional panel on it.  

Vitamin D, I take 1-2 drops of Bluebonnet liquid twice a day. 

Zinc, The suggested method to find if you need this is to get those zinc lozenges and suck on them, if your low you body lets you know by flavor normally as they will start tasting metallic when you have enough. I personally just take a daily half pill of a one I found at Walmart. Do note some claim zinc can help with withdrawal issues.

Vitamin K, if you bleed easy and do not clot well then vitamin K might be needed, I get my sources from dark green veggies and have 2 servings a day.

Vitamin C, varies from person to person, I can not eat fruit so I take a 500mg capsule 2-3 time a day spread out from Ester-C

I find I am good on most other things but again some people require others, I also live on a diet high in nuts, seeds, cocoa, eggs, and other foods high in healthy fats, vitamins, and minerals so I have a higher then normal intake of most and have a edge and fat-soluble vitamins.

Here is an interesting link I found that might give more insight into helping with withdrawal issues.
https://www.optimallivingdynamics.com/blog/9-nutrients-proven-to-help-you-overcome-addiction-and-withdrawal-nutrition-recovery-vitamins-minerals-amino-acid-symptoms-supplements-diet-substance-drug-abuse-syndrome-cravings-opiate-alcoholism-food

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I took a different approach.  I asked my doctor to test me for deficiencies.  I had none except for low ferritin (I had iron-deficiency anemia).  I took an iron supplement and within three months my ferritin improved and was just  in the normal range.  Then, I dropped the iron supplement and focused on iron-rich foods.  By my next blood draw, I was well into the normal range.  

I did not want to just add supplements to my diet because the best means of obtaining them is through real food.  But some celiacs take a long time to heal.  I had an edge from the start. I was already living with a gluten-free eater and I knew the diet well.  If you need to supplement be darn sure your supplements are gluten free.  Preferably (in my opinion) tested and certified gluten-free to be well under 5 ppm which is less that the FDA recommendation.  Why?  Because some celiacs are sensitive (and you do not know where you stand yet).  Also there have been issues with raw materials be imported into the country for supplements which are not regulated the same as drugs.  But then drugs are not really that well regulated either!  Comparable issues with generic drugs were reported on NPR today!  

https://www.npr.org/sections/health-shots/2019/05/16/723545864/the-generic-drugs-youre-taking-may-not-be-as-safe-or-effective-as-you-think

Research the gluten-free diet well.  Know that it takes time to heal.  There is no fast and easy approach.  I know you probably want fast results, but based on all these thousand of posts on this forum,  celiacs need plenty of time to heal on average.  Personally, if I had to do it all over, I would avoid all processed foods like the plague.  I think many slowed down my healing process as I had several other food intolerances that I had to address. Like Xanthan Gum found many processed gluten-free baked goods (bread) or oats.  

Hang in there.  It does get better and easier.  I promise!  Questions?  We are here to help.  

 

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