Access to birth control is a crucial part of women’s health, giving us the power to make decisions about our bodies and reproductive wellbeing. But far too often, we’re only told part of the story — especially when it comes to the nutrients depleted by birth control.

Hormonal birth control (a.k.a. “The Pill”) is one of the most popular forms of contraception. It works by adding synthetic forms of estrogen and progestin to our bodies to trick our body into not producing the natural hormones that would normally lead to ovulation and the potential for fertilization.

This is an effective way to prevent pregnancy, but many women are often unaware of the hidden drawbacks.

One of the least talked about side effects of birth control is the nutritional imbalances caused by the stress these synthetic hormones place on the body — particularly on the liver. With increased detoxification demands, the liver burns through even more essential nutrients, leading to deficiencies that can impact overall health.

It’s vital for women on hormonal birth control to replenish these depleted vitamins and minerals to prevent deficiencies, liver strain, and other health concerns.

Today, we’ll explore five of the most common nutrient deficiencies caused by birth control, the symptoms to watch for, and how you can restore balance through diet and supplementation.

Magnesium

One of the most important minerals to your body, magnesium plays a role in hundreds of biochemical reactions, impacting everything from muscle function to energy production. But when you’re adding estrogen to your body through the use of hormonal birth control, it can lead to an increase in magnesium excretion.

Consequently, this imbalance can lead to numerous side effects:

Muscle cramping
Irritability
Fatigue
Headaches
Insomnia
Anxiety

In more serious cases, magnesium deficiencies have also been tied to cardiovascular disease and diabetes.

While there are several magnesium supplements you could consider, try to take a food-first approach by adding some of these magnesium-rich foods to your diet:

Spinach
Kelp
Tofu
Legumes
Chocolate
Summer squash
Sunflower seeds
Ginger
Sesame seeds
Quinoa
Tomatoes
Beets
Tuna
Asparagus
Lima beans

Another helpful alternative is to add an Epsom salts bath to your routine, as the salt breaks down into magnesium and sulfate in the water, allowing some of these minerals to soak through your skin.

Zinc

Studies have long since found that oral birth control can hurt your body’s ability to absorb zinc, leading to a deficiency. As a major contributor to your immune function, healing response, and metabolism, zinc is an essential nutrient for your health.

Potential symptoms of a zinc deficiency include:

Compromised immunity
Changes in your taste and smell
Acne
Skin irritation
Slowed healing
Hair loss
Diarrhea

While a zinc deficiency will rarely qualify as a medical emergency, it’s symptoms can be extremely uncomfortable. Get ahead of any discomfort by adding zinc to your diet with these foods:

Oysters
Red meat
Poultry
Beans
Nuts
Dairy

Vitamin C

Vitamin C is an important antioxidant that helps your cells fight off free radicals, as well as perform several key bodily functions, including the formation of cartilage, muscle, blood vessels, and collagen. It is also essential for your immune system. The use of the pill, though, has been found to deplete Vitamin C levels.

Here are some side effects to be on the lookout for:

Dry hair or skin
Infections or illness
An increase in bruises
Bleeding gums

And while it is exceptionally rare, a severe deficiency in Vitamin C over a long period of time will eventually lead to scurvy.

To add more Vitamin C to your diet, target the below foods:

Citrus fruits
Strawberries
Bell peppers
Kiwi
Broccoli

B Vitamins

Oral contraceptives have also been found to deplete several B Vitamins including B6, B12, and folate (B9). Each of these vitamins play a key role in numerous biological tasks from brain and neurological function to DNA replication to energy production. Without them, your body will be working at a severe disadvantage.

If you are experiencing any of these symptoms, you might have a vitamin B deficiency:

Fatigue
Anemia
Depression
Nerve damage
Confusion
Mood swings
Weight loss
Numbness or tingling

Dietary sources for each of these vitamins include:

B6 Food Sources:

Poultry
Fish
Chickpeas
Potatoes

B12 Food Sources:

Dairy
Salmon
Eggs
Miso
Beef liver

Folate Food Sources:

Dark leafy greens
Beans
Chickpeas
Papaya
Strawberries
Flaxseeds

Selenium

While perhaps not as discussed as other nutrients, selenium is another important mineral that can be depleted through the use of birth control. Like vitamin C, selenium is an antioxidant that plays a role in fighting off free radicals, but selenium is most well-known for its role in your thyroid function.

Consequently, a deficiency in selenium is associated with numerous thyroid issues, including hypothyroidism, Graves’ disease, and thyroid cancer. More common side effects might include:

Fatigue
Hair loss
Weight gain
Muscle weakness

Several selenium-rich foods include:

Walnuts
Shrimp
Tuna
Swordfish
Soybeans
Wheat
Rice
Eggs
Chicken
Cheese

Want to Learn More About Your Health?

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Reach out today for a free 20-minute consultation that’ll have you on the path towards feeling great!

Five Important Nutrients Depleted by Birth Control