The Hidden Costs of Birth Control: A Functional Nutrition Perspective
Birth control pills have long been toted as a hero for women’s health and reproductive freedom. However, as a functional nutrition expert, I believe their potential impact on your body's natural systems are not often fully discussed or understood by the women who take them. While these medications offer reliable contraception and help manage various conditions, they can also affect your overall wellbeing in ways that should be explained. Today I want to dive into the side effects of the most common birth control pills and give you some ways to help mitigate those effects.
How Hormonal Birth Control Affects Your Endocrine System
Hormonal contraceptives work by introducing synthetic versions of estrogen and progesterone into your system. These artificial hormones signal to your brain that you don't need to ovulate. Essentially, they override your natural hormonal cascade, preventing the pituitary gland from releasing follicle-stimulating hormone (FSH) and luteinizing hormone (LH)—the key messengers that trigger ovulation.
This creates a state where your ovaries become temporarily dormant. While medically this achieves the desired effect of preventing pregnancy, it also means your body isn't experiencing its natural hormonal rhythm and cycles that support overall health.
Nutrient Depletions Associated with Birth Control
One of the less discussed aspects of hormonal birth control is how it can affect your body's nutrient levels. Research suggests that long-term use can deplete several important nutrients:
B vitamins (especially B6, B12, and folate): Critical for energy production, mood regulation, and brain function
Magnesium: Essential for over 300 biochemical reactions in your body
Zinc: Important for immune function, wound healing, and hormone production
Selenium: A powerful antioxidant that supports thyroid function
Vitamin C: Necessary for collagen production and immune support
Vitamin E: An antioxidant that protects cells from damage
How These Depletions Affect Your Energy and Mood
When these vital nutrients become depleted, you might experience subtle but significant changes in how you feel day to day:
Low B vitamins and magnesium can lead to fatigue, irritability, and difficulty concentrating. Many women report persistent tiredness that doesn't improve with rest. This isn't just "being busy"—it's your biochemistry being affected.
Mood changes are another common effect. The connection between B vitamins and mood regulation is well-established, with deficiencies linked to increased anxiety, depression, and mood swings. If you've noticed emotional changes since starting birth control, nutrient depletion could be a contributing factor.
Zinc and selenium deficiencies can affect your thyroid function, potentially causing symptoms like sluggishness, weight changes, and brain fog—all of which impact your energy and emotional wellbeing.
Supporting Your Body While on Birth Control
If you choose to use hormonal contraception, there are proactive steps you can take to minimize these potential side effects:
Consider targeted supplementation: A high-quality B-complex vitamin, magnesium, zinc, and vitamins C and E can help offset depletions. Always consult with a healthcare provider before starting supplements.
Emphasize nutrient-dense foods: Focus on whole foods rich in the nutrients mentioned above:
Leafy greens, legumes, and whole grains for B vitamins
Nuts, seeds, and dark chocolate for magnesium
Oysters, meat, pumpkin seeds for zinc
Brazil nuts for selenium
Citrus fruits and bell peppers for vitamin C
Avocados, olive oil, and almonds for vitamin E
Support your liver: The liver processes hormones, so eating liver-supporting foods like cruciferous vegetables, beets, and artichokes can help maintain hormone balance.
Restoring Balance After Discontinuing Birth Control
If you decide to stop taking hormonal contraceptives, these strategies can help restore your natural balance:
Be patient with your body: It takes time for your natural hormonal rhythms to re-establish. Track your symptoms and cycles to understand your body's patterns.
Focus on hormone-supportive nutrition: Include healthy fats like omega-3s from fish, avocados, and olive oil. These provide the building blocks for hormone production.
Address specific depletions: This is where proper labwork and functional lab testing can be really helpful. By knowing exactly what your depletions and imbalances are- we can be more targeted and efficient in your healing plan.
Consider adaptogenic herbs: Herbs like ashwagandha, holy basil, and maca can gently support your endocrine system as it returns to its natural state. *Always run these by a practitioner as well.
I hope that understanding these effects empowers you to make informed decisions about your contraceptive choices and overall health. Remember, this information isn't meant to discourage the use of birth control, but rather to help you support your body whether you choose to use it or not.
Every woman's experience is unique, and what works best for you should be decided in partnership with healthcare providers who understand both conventional medicine and functional nutrition perspectives.