The Pill and Nutrient Depletion: How to Support Your Body While on Oral Contraceptives

Oral contraceptives, commonly known as "the pill," are widely used for birth control and hormone regulation. However, research has shown that the pill can deplete several key nutrients in the body, potentially leading to deficiencies that may affect overall health. This article explores which nutrients are impacted and how you can support your body through diet while taking the pill.

Nutrients Depleted by the Pill

Vitamin B6

Vitamin B6 plays a crucial role in neurotransmitter function, mood regulation, and immune support. Studies have shown that women on oral contraceptives have lower levels of vitamin B6 compared to non-users (Shojania, 1979).

Food Sources: Bananas, poultry, fish, potatoes, fortified cereals, and chickpeas.

Vitamin B12

Vitamin B12 is essential for red blood cell formation, energy production, and neurological health. Research indicates that prolonged use of the pill can lower B12 levels (Wilson et al., 2015).

Food Sources: Eggs, dairy products, fortified plant-based milks, and nutritional yeast (for vegetarians/vegans).

Folate (Vitamin B9)

Folate is crucial for DNA synthesis, red blood cell production, and fetal development during pregnancy. Oral contraceptives have been linked to reduced folate levels, which may increase the risk of neural tube defects if a woman conceives soon after stopping the pill (Shojania, 1979).

Food Sources: Leafy greens (spinach, kale), legumes, avocados, asparagus, and fortified grains.

Magnesium

Magnesium is involved in muscle function, nerve signaling, and stress regulation. Some studies suggest that long-term pill use may lower magnesium levels (Seelig, 1993).

Food Sources: Nuts (almonds, cashews), seeds, whole grains, dark chocolate, and leafy greens.

Zinc

Zinc is essential for immune function, wound healing, and hormone balance. Research indicates that oral contraceptive users may have lower zinc levels (Wilson et al., 2015).

Food Sources: Pumpkin seeds, lentils, chickpeas, quinoa, nuts, and dairy.

Vitamin C

Vitamin C is a powerful antioxidant that supports the immune system and collagen production. Some research suggests that the pill may lower vitamin C levels over time (Basu & Dickerson, 1996).

Food Sources: Citrus fruits, bell peppers, strawberries, kiwi, and tomatoes.

Vitamin E

Vitamin E helps protect cells from oxidative damage. Studies indicate that oral contraceptives can impact vitamin E status (Wynn & Wynn, 1993).

Food Sources: Nuts, seeds, spinach, sunflower oil, and whole grains.

8. Selenium

Selenium is crucial for thyroid function and immune health. Research suggests that contraceptive use may alter selenium status (Wilson et al., 2015).

Food Sources: Brazil nuts, seafood, eggs, and mushrooms.

How to Replenish Nutrients While on the Pill

1. Eat a Nutrient-Dense Diet – Focus on whole, unprocessed foods rich in the nutrients listed above.

2. Consider Supplementation – A high-quality multivitamin or specific nutrient supplementation may help counteract deficiencies. Speak to a professional before starting any new supplements. (Book appointment here)

3. Monitor Your Levels – Regular blood tests can help track potential deficiencies and guide dietary or supplementation needs.

4. Manage Stress and Lifestyle Factors – Chronic stress and poor sleep can exacerbate nutrient depletion, so prioritising rest and self-care is essential.

While the pill is an effective contraceptive method, it’s important to be mindful of the potential nutrient depletions that can occur. By incorporating nutrient-rich foods and monitoring your health, you can support your body and maintain optimal well-being while using oral contraceptives.

References

Basu, T. K., & Dickerson, J. W. T. (1996). Effects of oral contraceptive agents on vitamin C metabolism in women. Proceedings of the Nutrition Society, 55(1B), 423-431. https://pubmed.ncbi.nlm.nih.gov/35856377/

Seelig, M. S. (1993). Interrelationship of magnesium and estrogen in cardiovascular and bone disorders, eclampsia, migraine, and premenstrual syndrome. The Journal of the American College of Nutrition, 12(4), 442-458. https://pmc.ncbi.nlm.nih.gov/articles/PMC1862844/

Shojania, A. M. (1979). Oral contraceptives and changes in nutritional requirements. American Journal of Clinical Nutrition, 32(2), 252-255. https://www.researchgate.net/publication/249321690_Oral_contraceptives_and_changes_in_nutritional_requirements

Wilson, S. M., et al. (2015). Effects of oral contraceptives on nutrient status: A systematic review. Journal of Clinical Endocrinology & Metabolism, 100(4), 1234-1242. https://pmc.ncbi.nlm.nih.gov/articles/PMC4922824/

Wynn, V., & Wynn, M. (1993). The impact of oral contraceptives on nutrient metabolism. British Journal of Nutrition, 69(2), 399-411. https://pubmed.ncbi.nlm.nih.gov/23852908/