Key Nutrients Depleted by Hormonal Birth Control

In this article, we cover:

• Which nutrients are depleted by the pill?

• How to replenish vitamins and minerals depleted by the pill

• The importance of addressing nutrient deficiencies

Millions of women rely on oral contraceptive pills (OCPs) for reliable birth control and menstrual regulation. While OCPs are undeniably effective, a growing body of research sheds light on a potential downside: depletion of key nutrients. Studies indicate that OCPs may disrupt the absorption and utilization of several vital vitamins and minerals, leaving users susceptible to a range of health issues.

OCPs primarily contain synthetic hormones, progestin and estrogen, or solely progestin. These hormones, while mimicking natural estrogens and progestins, interfere with the body's own hormonal ecosystem. This intricate network plays a crucial role in nutrient metabolism. .

What nutrients does birth control deplete?

Studies published in the Journal of Steroid Biochemistry and Molecular Biology (PMID: 23852908) highlight significant depletions in a number of vital nutrients among OCP users:

• B vitamins

  • Vitamin B2, B6, B12, and folate are essential for energy production, nerve function, red blood cell formation, hormone production, DNA synthesis, and maintaining healthy eyes, nerves, skin, and muscles. Deficiencies can lead to fatigue, anemia, and depression. 

• Vitamin C

  • A powerful antioxidant, Vitamin C protects cells from damage and is vital for immune function. Deficiency can increase susceptibility to infections and chronic diseases like cardiovascular disease and certain cancers.

• Vitamin E

  • Vitamin E protects cell membranes and promotes skin health. Deficiency can contribute to oxidative stress, a key factor in numerous diseases.

• Magnesium

  • Magnesium plays a role in over 300 enzymatic reactions in the body, affecting everything from muscle function to mood regulation. The Western diet is void of rich nutrients and predisposes us to magnesium deficiency. Deficiency can lead to muscle cramps, insomnia, high blood pressure, and cardiovascular disease. 

• Selenium & Zinc

  • Both trace minerals are involved in immune function and thyroid hormone regulation. Deficiencies can weaken the immune system and lead to issues with thyroid function and thyroid hormone conversion.

Foods to replenish nutrient deficiencies

B vitamins

Vitamin B2, B6, B12, and folate are essential for energy production, nerve function, red blood cell formation, hormone production, DNA synthesis, and maintaining healthy eyes, nerves, skin, and muscles. Deficiencies can lead to fatigue, anemia, and depression. 

Food Sources of B Vitamins: 

• Beef, chicken, pork, turkey

• Organ meats — kidney and liver

• Salmon and tuna

• Oysters, clams, and lobster

• Eggs

• Almonds

• mushrooms

• Dark green leafy vegetables — spinach, kale, broccoli, brussel sprouts

• Chickpeas

• Potatoes

• Bananas, papayas, oranges

• Carrots

• Whole milk, cheese, full-fat yogurt

Vitamin C

A powerful antioxidant, Vitamin C protects cells from damage and is vital for immune function. Deficiency can increase susceptibility to infections and chronic diseases like cardiovascular disease and certain cancers. 

Food Sources of Vitamin C: 

• Citrus fruit — oranges, kiwi, lemon, grapefruit

• Tomatoes and bell peppers

• Strawberries

• Cruciferous vegetables—(broccoli, Brussels sprouts, cabbage, cauliflower)

• White potatoes

Vitamin E

Another crucial antioxidant, Vitamin E protects cell membranes and promotes skin health. Deficiency can contribute to oxidative stress, a key factor in numerous diseases.

Food Sources of Vitamin E: 

• Plant-based oils — wheat germ, sunflower, safflower, and soybean oil

• Sunflower seeds

• Almonds, hazelnuts, and peanuts

• Collard greens and spinach

• Pumpkin

• Red bell pepper

• Asparagus

• Mangoes

• Avocados

Magnesium

This mineral plays a role in over 300 enzymatic reactions in the body, affecting everything from muscle function to mood regulation. The Western diet is void of rich nutrients and predisposes us to magnesium deficiency. Deficiency can lead to muscle cramps, insomnia, high blood pressure, and cardiovascular disease. 

Food Sources of Magnesium: 

• Spinach & kale

• Avocado

• Banana

• Dark chocolate (at least 70% cacao)

• Pumpkin, flax, & chia seeds

• Almonds, cashews, and peanuts

• Black, pinto, & edamame beans

• Unrefined whole grains

Selenium & Zinc

Both trace minerals involved in immune function and thyroid hormone regulation. Deficiency can weaken the immune system and disrupt thyroid function.

Food Sources of Zinc: 

• Shellfish — oyster, crab, lobster 

• Beef, pork, & turkey

• Pumpkin seeds

• Kidney beans

• Cheese, milk, & yogurt

• Cashews and pine nuts

• Oats and brown rice

Food Sources of Selenium:

• Brazil nuts

• Tuna, halibut, sardines, and shrimp

• Beef, turkey, and chicken

• Brown rice, oats, lentils

What are the effects of nutrient deficiency?

Even without OCPs, most diets fall short in providing adequate levels of these vital nutrients. For young women using OCPs, these deficiencies are exacerbated and put them at even greater risk of health issues. Living with suboptimal nutrient levels for extended periods can wreak havoc on health, especially for women who may want to get pregnant. Studies suggest potential consequences include:

• Thyroid dysfunction: Vitamin B2 and selenium deficiencies can hinder proper thyroid function, leading to hypothyroidism and its associated symptoms like fatigue, weight gain, and hair loss.

• Insulin resistance: Zinc and magnesium deficiencies are implicated in insulin resistance, a primary driver of Polycystic Ovary Syndrome (PCOS) and a risk factor for diabetes.

• Hormonal imbalances: Depletion of B vitamins and magnesium can disrupt delicate hormonal balance, leading to a plethora of issues such as menstrual irregularities, mood swings, decreased libido, and infertility.

• Increased oxidative stress: Deficiency in antioxidants like Vitamin C and E can elevate oxidative stress, a major contributor to cancer, cardiovascular disease, and neurodegenerative conditions. 

How can I support my body while on the pill?

If you use OCPs, it is important to address potential nutrient deficiencies and optimize your dietary intake to mitigate the associated risks. Ultimately, the best solution is non-hormonal birth control options such as cycle syncing. If you’re looking to get off the pill and are fearful about health issues like painful periods, hormonal imbalances, or infertility, schedule a discovery call with our functional medicine team and learn how you can heal and support your body.

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*The information provided above is intended for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional regarding any medical or health-related questions or concerns you may have. Reliance on any information provided in this blog is solely at your own risk.