8 Nutrients Depleted by Hormonal Birth Control + Food Sources of Each

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

Buy Magnesium Glycinate

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

Buy Multi-Bio Max Probiotic

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.

References: 

1. Palmery, M., et al. Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013 Jul;17(3):1804-13. 
2. Gottfried, Sara. “Risks of Birth Control Pill: 8 Reasons To Quit and How to Stay Healthier If You Don’t.” Sara Gottfried MD, 2017.