Nutrients Impacted by Birth Control

There are many different reasons that people use birth control – pregnancy prevention, PMS management, acne control, treatment for medical conditions such as endometriosis and more. There is no right or wrong answer when it comes to the decision to use birth control, and no right or wrong option to use be it hormonal or not. You know your body and its needs best!

However, informed consent is critical when it comes to taking birth control – while there may be benefits to its use, there are also side effects that may significantly impact a person’s quality of life and are sometimes missed in discussion with providers. Nutrition status is one of those considerations!

In this blog post, we’ll be focusing on hormonal oral contraceptives but keep your eyes peeled for more on other types of birth control!

Oral contraceptives (OCs) work by suppressing LH and FSH, usually needed as a mid-cycle surge for ovulation to occur. Combination OCs work together to reduce the concentration of gonadotropin levels and stop ovulation. Progestin-only types of OCs thicken cervical mucus to reduce the ability of sperm to penetrate the cervix and alter the endometrium to impair implantation. Just like all other chemical processes in the human body, different nutrients are required and used! And just like other medications, these nutrients can be depleted after long-term use.

1. Folic acid – important for blood health, and when it’s low can contribute to anemia and a higher risk of cardiovascular disease. Becomes depleted due to reduced absorption, increased excretion in urine and increased metabolism. Rich in fortified whole grains and leafy greens

2. Vitamin B2 (riboflavin) – important for brain and skin health, and when deficient headaches can be common along with acne and other skin disorders. Becomes depleted by reduced enzyme activity. Found in dairy products and eggs.

3. Vitamin B6 – also important for brain and neurotransmitter health, and heart health! When this vitamin is low, it reduces serotonin production (serotonin is important for feeling happy and relaxed!), impacts immunity, tanks energy level and increases the risk of cardiovascular disease. Becomes depleted by reduced blood concentration. Present in pork, peanuts and oats.

4. Vitamin B12 – a necessary vitamin for a healthy metabolism as well as blood health, and can contribute to reduced fat and carbohydrate breakdown, and anemia, when low. Becomes depleted by reduced binding capacity. Rich in animal products such as meat and eggs, and found in heavily fortified nutritional yeast.

5. Vitamin C – essential for tissue and heart health, and when it’s low skin issues and poor wound healing can occur. Another high risk for cardiovascular disease! Becomes depleted by increased metabolism and a reduced concentration in white blood cells. Rich in fruits and vegetables like oranges and broccoli.

6. Vitamin E – while it’s commonly thought this vitamin was mostly used in skin health, vitamin E has natural blood-thinning effects (and is why it’s important not to take high doses with and without other blood thinner medications!). Low vitamin E is associated with a higher risk of blood clots, and becomes depleted due to reduced antioxidant markers and lower blood levels. Vitamin E is high in nuts and seeds, as well as oils and fats like olive oil and avocado.

7. Zinc – important for muscle and tissue health, and when it becomes low it may contribute to muscle cramping and pain as well as skin issues such as dryness and poor healing. Becomes depleted by reduced absorption, increased excretion and increased turnover in the body. Rich in fish, beans and legumes and whole grains.

8. Selenium – a critical component of thyroid health as well as reducing the risk of breast cancer, and when this mineral becomes depleted it can have significant impacts on thyroid and metabolic health. Becomes depleted by reduced absorption. Rich in meats, dairy and whole grains, and some fruits and vegetables.

9. Magnesium – important for muscles, cardiovascular health as well as brain, bones and blood sugar! When magnesium becomes deficient, there can be increased muscle spasms, an increased risk of developing diabetes and a higher risk of blood clots and migraines. Becomes depleted by reduced absorption. Rich in chocolate and almonds (and chocolate-covered almonds!) Rich in fish, beans and legumes and whole grains.

If you’ve been on birth control for some time but are new to prioritizing your nutrition, it’s never too late! Working with a specialized and experienced dietitian can give you support in your wellness journey whether you’re ditching your PMS or optimizing your fertility.