Birth Control and Hidden Nutrient Deficiencies
Are You at Risk?
Oral contraceptives are a popular, safe, and reliable way to prevent pregnancy. But did you know they can sometimes affect your vitamin and mineral levels?
Small, but mighty, micronutrients play critical roles in everything from keeping your energy up and skin glowing to supporting your immune system and maintaining muscle and nerve function. Over time, the pill can quietly deplete some essential vitamins and minerals. These often subtle deficiencies can easily fly under the radar. But, left unchecked, they can lead to fatigue, mood swings, or possibly long-term health risks.
The 10 vitamins and minerals typically involved are: folate, B2, B6, B12, vitamin C, vitamin E, magnesium, selenium, copper, and zinc. Here’s what you need to know….
Folate (Vitamin B9)
Folate is like your body’s backstage crew, helping to make new cells and keep your blood healthy. Oral contraceptives can lower your folate levels, which is important to watch, especially if you’re thinking about pregnancy down the road. To keep your folate up, seek out leafy greens like spinach and kale, beans, and fortified cereals. A simple spinach salad or a bowl of lentil soup can do the trick!
Vitamin B6
Vitamin B6 helps your body produce serotonin (the “feel-good chemical”), plus plays a key role in mood regulation and energy production. Low levels of B6 mean higher levels of PMS-like grumpiness and fatigue. Boost your intake with foods like chickpeas, salmon, bananas, and poultry to help maintain balance.
Vitamin B12
Your energy MVP, vitamin B12 keeps nerves functioning and is essential for red blood cell formation. Signs of B12 deficiency include fatigue or tingling in the hands and feet. Animal products are among the best sources, so think eggs, dairy, and lean meats. If you’re plant-based, go for fortified cereals and plant milks or – my favorite! – nutritional yeast, which is loaded with it.
Vitamin B2
The unsung hero, B2 helps convert food into energy and supports healthy skin and vision. A deficiency can lead to cracked lips or sensitivity to light. Include almonds, eggs, dairy, and lean meats in your diet to stay topped up.
Vitamin C
Vitamin C strengthens immunity and plays a role in collagen production for healthy skin. To boost vitamin C levels, focus on citrus fruits, bell peppers (more vitamin C than an orange!), and broccoli to keep your immune system strong and your skin glowing.
Vitamin E
Vitamin E acts as a powerful antioxidant, protecting cells from damage. While deficiencies are rare, oral contraceptives can increase oxidative stress, making vitamin E-rich foods like nuts, seeds, and spinach especially important for long-term users.
Magnesium
Known as “nature’s muscle relaxant,” magnesium also supports nerve function and bone health. Contraceptive use may deplete magnesium stores, contributing to cramps or anxiety. Boost your intake with leafy greens, nuts, whole grains, and dark chocolate.
Selenium
Selenium protects thyroid function and fights inflammation. Oral contraceptives may interfere with selenium absorption, so incorporate Brazil nuts, tuna, eggs, or sunflower seeds to maintain optimal levels. Pro-tip: just 2-3 Brazil nuts per day gives you all you need!
Zinc
Zinc is critical for immune function and wound healing. Low levels can mean frequent colds or slow recovery. Lentils, pumpkin seeds, and beef are excellent sources.
Copper
Copper works with iron to form red blood cells and supports nerve health. While deficiencies are uncommon, contraceptives can disrupt the balance between copper and zinc. Keep levels steady with nuts, seeds, whole grains, and mushrooms.
FOOD FIRST
If you know me, you know that my mantra is “food first.” I’m almost always going to recommend starting any health quest with a whole-foods approach. But, if you decide you want to consider supplements, then let me remind you of my second mantra: Test, don’t guess. This is not a place to DIY it.
To get a jump on boosting some of the nutrients naturally, make this “pill-friendly” power bowl: Mix spinach (folate), chickpeas (B6), grilled or canned salmon (B12), sunflower seeds (E), and quinoa (copper) in a bowl. Drizzle with olive oil and lemon (C)!
KEEP IN MIND
These depletions can creep up slowly and seem non-specific at first — think fatigue, brittle nails, or that “blah” feeling. By eating strategically, you can help counteract vitamin and mineral imbalances associated with the pill and do your body a world of good.
I’ve given you enough to get started, but if you need more support, click HERE to arrange a free session. There’s so much more we can do!
