Did you know the pill and other forms of hormonal birth control actually deplete key nutrients from your body? They do, and we’ll tell you exactly what foods to eat to help restore them. Plus, learn what 3 supplements you should take while on birth control.
Note from Dena: This post was co-written with Abbie Womack, Dietetic Intern, as part of a research partnership between Back To The Book Nutrition and post-graduate nutrition students from the University of Houston.
Over 100 million women take some form of hormonal birth control, whether to prevent pregnancy or for another reason. But, as we’ve discussed before, the short and long term side effects of hormonal birth control are no joke. The pill, implants, injections, rings, patches, and IUDs all bring with them increased risks for a host of problems, including infertility/delayed fertility, depression, hypothyroidism, and nutrient deficiencies, among others.
While there are safer alternatives to hormonal birth control, you may choose to stay on it for a variety of reasons. Regardless of what form you use, you will need to be vigilant about caring for your body, both while you are on birth control and when you choose to discontinue it.
8 Nutrients Depleted by Hormonal Birth Control + Food Sources of Each
If you’re on hormonal birth control, adding these foods to your healthy, whole foods diet can help replace nutrients depleted by your medication (1,2).
1. Folate
Folate is also known as B9 and is important for cell growth and repair, energy metabolism, and preventing neural tube defects as babies develop in the womb.
Top food sources of folate:
- Garbanzo beans
- Other beans, peas, and lentils
- Liver and other organ meats
- Broccoli
- Leafy greens
2. B vitamins
A number of B vitamins are depleted by hormonal birth control medications, including B1, B2, B5, B6, B12. B vitamins are critical for cell growth an repair, energy metabolism, and brain health, among other things.
Top food sources of B vitamins:
- Beef and poultry raised on pasture
- Liver and other organ meats
- Wild caught fish and seafood
- Eggs from pastured hens
- Organic dairy products
- Dark leafy greens
3. Vitamin C
Vitamin C is widely known for its antioxidant and immune boosting activity, but it is also important for tissue repair and adrenal health.
Top food sources of vitamin C:
- Dark leafy greens
- Citrus fruits
- Berries
- Brussels sprouts
- Parsley
Pictured: Summer Superfood Salad with Berries, Blue Cheese, and Chicken
4. Vitamin E
Vitamin E is a potent antioxidant but it can also help nourish and repair skin and hair, relieve PMS symptoms, and promote heart health.
Top food sources of vitamin E:
- Nuts and seeds
- Dark leafy greens
- Wheat germ
- Unrefined palm oil
5. Zinc
Zinc is an element that plays an important roles in immune function, gut health, and skin health.
Top food sources of zinc:
- Beef and poultry raised on pasture
- Shellfish
- Pumpkin seeds
- Beans
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6. Selenium
Selenium is a mineral that serves as a potent antioxidant and is important for immune health and proper thyroid function.
Top food sources of selenium:
- Brazil nuts
- Wild caught tuna, halibut, and other fish
- Beef and poultry raised on pasture
- Liver and other organ meats
- Eggs from pasture raised hens
- Sunflower seeds
7. Magnesium
Mangesium is a mineral that has been largely depleted from our soils since the advent of industrialized farming. It helps with bone health, muscle relaxation, and reducing inflammation, and can be extremely helpful in overcoming menstrual migrines.
Top food sources of magnesium:
- Dark leafy greens
- Brown rice
- Nuts and seeds
- Organic yogurt
- Dark chocolate and raw cacao powder
- Peanuts
8. Probiotics and Prebiotics
While not technically a nutrient, consuming probiotic-rich food and sources of prebiotic fiber can both go a long way toward improving gut health, which is compromised by hormonal birth control.
Top food sources of probiotics:
- Fermented vegetables like saurkraut, pickles, and carrots
- Kombucha – Brew Dr. is my favorite brand since they use organic tea and don’t add additional sugar or flavors after fermentation like so many brands do
- Plain organic yogurt kefir – you can buy this or make your own
Top food sources of prebiotics:
- Vegetables – starchy and nonstarchy
- Fruits
- Beans, peas, and lentils
- Nuts and seeds
- Whole grains
Should I Take Supplements While I’m on Birth Control?
In addition to incorporating the foods above on a daily or weekly basis, many women will also benefit from adding a few of these nutrients in supplement forms. As always, ask your provider whether these are right for you.
1. Daily Foundation Multivitamin-mineral
Dose: 2 capsules three times daily or as recommended by your provider
6 capsules contains:
- Folate (L-5-methyltetrahydrofolate): 1,360 mcg DFE (340% Daily Value)
- Vitamin B1 (thiamin HCl): 50 mg (4,167% Daily Value)
- Vitamin B2 (riboflavin): 25 mg (1,923% Daily Value)
- Vitamin B3 (75% niacinamide, 25% niacin): 100 mg NE (625% Daily Value)
- Vitamin B6 (pyridoxine HCl): 25 mg (1,471% Daily Value)
- Vitamin B12 (methylcobalamin): 200 mcg (8,333% Daily Value)
- Vitamin C (L-ascorbic acid): 25 mcg (125% Daily Value)
- Vitamin E (RRR-alpha tocopheryl acid succinate, RRR-alpha-tocopherol): 268 mg (1,787% Daily Value)
- Zinc (zinc arginate chelate): 15 mg (136% Daily Value)
- Selenium (L-selenomethionine): 200 mcg (364% Daily Value)
- Magnesium (75% as dimagnesium malate, 25% as magnesium bislycinate chelate): 250 mg (60% Daily Value)
- and other nutrients
View the Daily Found ation product label
Buy Daily Foundation Multivitamin-mineral
2. Magnesium Glycinate
Dose: 2-6 capsules daily, or as recommended by your provider
Each capsule contains magnesium (magnesium bisglycinate chelate and magnesium oxide): 100 mg (25% Daily Value)
View the Magnesium Glycinate product label
3. Multi-Bio Max Probiotic
Dose: 1-6 capsules daily, or as recommended by your provider
Each capsule contains 25 billion CFUs of probiotic bacteria, including 12 different strains of lactobacillus and bifidobacter species.
View the Multi-Bio Max product label
Want Help Optimizing your Nutrition and Health on Birth Control?
Got more questions about hormonal birth control and your health? Drop a comment below!
Want to work with me to get off birth control and balance your hormones naturally? Send me a message me via my Holistic Nutrition Coaching Page!
Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a trusted healthcare provider before implementing significant dietary change. Read additional disclaimer info here.
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What an interesting post, I haven’t read any articles about this before, even though I’ve tried to Google this subject before. I’ve always found it abit strange that for example birth control pills would have no consequences except for the side effects r already know about:
Hi Namra, Thanks for sharing this. I agree….seems strange that BC could “fix” as many things as it promises to without side effects. If you haven’t already seen it, you may enjoy this post on common birth control side effects. At the very least, replacing these nutrients can be so helpful to overall health.
Considering I love all the foods you’ve listed, I feel pretty good about myself in terms of being nutritionally sound on everything! 😉 That being said, I do take supplements, etc just to make sure – but overall I think I am pretty good!
That’s awesome, GiGi! 🙂
I think it’s so important to spread the word for the nutrients we need because most people think birth control is completely safe and normal to use, and some of the women I know take them because they wanted to stop the acne from forming. Love your post!
Thanks, Hannah. I agree – it’s often presented as “safe and normal” when there are so many side effects to consider. Thanks for reading and for your comment!
Great post! Thank you for sharing, really enjoyed reading it
You’re welcome, Adriana – thanks for reading!
Great guide as I have never know this while on birth control. The probiotic has been very popular these day in my daily diet and seen this in many blogs. Thanks for sharing and I have gained some knowledge today!
Great! I’m happy it helped!
This is such an informative post, Dena. Who knew birth control could deplete ones nutrients. I try to eat healthy ever so often, even at that, I never skip my supplements. Thanks for sharing!
That’s great, Maureen. I definitely encourage consistent supplementation while on birth control!
Nice post ! I enjoy reading great nutritional facts and what I can add to my daily routine especially for muscle cramps and menstrual cramps thank u! Very helpful and informative.
Thank you, Tosh – glad it gave you specific steps you can take! 🙂
Such a great read and this article are a must read by many women who are taking pills or any birth control so that they are going to be aware of what will happen if they are going to continue using it and aside from that they will learn from here the other way about birth control while becoming healthy.
Thanks, Catherine. I hope it helps many women make more informed decisions! 🙂
This article is very interesting, since I’m really into healthy lifestyle. the foods are very tempting. This really helps me to know more about optimizing the birth control.I lenjoy reading this. Thanks for sharing!
Sure, Karla – thanks for stopping by!
All of this information is good to know. They give you all of these choices of birth control/medicine but don’t really fill you in on what you need to know about side effects, nutient deficiency, etc.
I agree, Rosey – it’s sad, really. Thanks for reading and for sharing your comment.
This is great information. Birth control does some much to alter the body. It’s important to know what to do about it!
Totally agree, Holly!
You have really a great listed of birth control. I am gonna share this! Thanks for sharing about these!
Great! 🙂
Oh my gosh, I had no idea about this. I choose not to take contraceptive pills anyway because I don’t know what they might do to my body. Thanks for this valuable information.
You’re very welcome, Jojo!
I had no idea about all of this, but it’s very good to know. I’ll have to look into the brand I am taking. Thanks for sharing!
Glad the article was a good resource for you!
Wow I had no idea that hormonal birth control could do this to the body. Thank you for the helpful tips on how to boost these essential nutrients in my body up.
You’re very welcome, Danielle!
This was such an interesting post indeed. I didnt know birth control could affect you like this so it was helpful information.
It’s too bad most of us aren’t told these things up front, but I’m grateful that I know now and can help make others aware!
Luckily, i love all these “healthy” ingredients and it’s not a problem to have them for me. 🙂
That’s great, Anna!