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

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, as most women are aware of, is a fantastic way to avoid pregnancy. But, as many women are not aware of, it comes with its own drawbacks.

Some of the least talked about side effects of birth control are the nutritional imbalances that arise from the stress these synthetic hormones put on our detoxification pathways, specifically your liver. Now forced to remove more toxins from your body, the liver resorts to using even more key nutrients to accomplish the job.

It is very important for women on hormonal birth control to replenish these vitamins and minerals to avoid liver damage, disease, and other symptoms of deficiency.

Today, we will be looking at five of the most common vitamin and mineral deficiencies caused by birth control. We’ll discuss what symptoms to be on the lookout for, how you can add more of those nutrients into your body, and how else you might be able to supplement the potential deficiencies.

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

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