9 Nutrients Depleted by Your Birth Control Pill
Most medication we take interacts with our nutritional biochemistry to some degree. The Oral Contraceptive Pill or ‘The Pill’ is no different, and we’ve actually known this since 1970. However, although 1 in 4 women in Australia aged 18 to 49 are using the Pill at some point in their reproductive life most take this without their prescribing practitioner elucidating the effects this medication can have on nutritional status, cardiovascular heath or mental wellbeing. Lets dive into how the Pill works, what this means for long-term health and fertility and how to counteract these deficiencies.
Nutrients depleted
Folate
Purpose: Essential for DNA synthesis, red blood cell formation, and foetal development during pregnancy.
Deficiency symptoms: Fatigue, weakness, irritability, anaemia, birth defects in pregnancy.
Foods to consume: Leafy greens (spinach, kale), legumes (lentils, chickpeas), citrus fruits, fortified grains, and liver.
Vitamin B2
Purpose: Supports energy production, metabolism and the conversion of fats, carbs and protein to useable energy and antioxidant.
Deficiency symptoms: Cracks at the corners of the mouth, sore throat, swollen tongue, skin disorders, and light sensitivity.
Foods to consume: Dairy products, eggs, lean meats, green leafy vegetables, nuts, and whole grains.
Vitamin B6
Purpose: Aids in neurotransmitter function and production (serotonin, dopamine), immune health, and red blood cell production.
Deficiency symptoms: Irritability, depression, weakened immune system, anemia, cracked lips, and tingling in the hands and feet.
Foods to consume: Poultry, fish, bananas, potatoes and avocados.
Vitamin B12
Purpose: Supports nerve function, DNA synthesis, and red blood cell production.
Deficiency symptoms: Fatigue, memory issues, tingling or numbness in the hands and feet, anemia, and neurological problems.
Foods to consume: Meat, fish, eggs, dairy products
** Vegans please note there are no natural vegan food sources of B12, supplementation should be considered**
Vitamin C
Purpose: Boosts immune function, promotes collagen production, and acts as an antioxidant.
Deficiency symptoms: Ceakened immunity, and slow wound healing.
Foods to consume: Citrus fruits, strawberries, capsicum, broccoli and kiwi.
Vitamin E
Purpose: Acts as an antioxidant, protects cell membranes, and supports immune function.
Deficiency symptoms: Muscle weakness, vision problems, nerve damage, and weakened immunity.
Foods to consume: Nuts, seeds, spinach and avocados.
Magnesium
Purpose: Supports muscle and nerve function, supports serotonin and GABA production, regulates blood pressure, and aids in bone health.
Deficiency symptoms: Muscle cramps, fatigue, irregular heartbeat, migraines and anxiety.
Foods to consume:
Selenium
Purpose: Supports thyroid function, boosts immunity, and acts as an antioxidant - important for male and female fertility
Deficiency symptoms: Fatigue, brain fog, weakened immune system, hair loss, and muscle weakness.
Foods to consume: Brazil nuts, seafood, eggs, sunflower seeds, and whole grains.
Zinc
Purpose: Supports immune function, wound healing and egg and sperm health.
Deficiency symptoms: Frequent infections, slow wound healing, hair loss and skin issues.
Foods to consume: Meat, oysters, legumes, seeds, nuts and dairy products.
It unfortunately does not stop there. The synthetic hormones also disrupt your gut microbiome. The microbes in your gut are influenced by your hormone levels, in particular, oestrogen - a phenomon researchers call the oestrobolome.
What to do?
Where does this leave us? If choosing this medication, be mindful of the nutrients your might loose and choose nutrient dense food outlined above to counteract this. Annual blood tests can be a good way to keep an eye on any nutrient deficiencies.
Help! Is the Pill my only option?
The Pill is not your only choice to avoid pregnancy. I am a Certified Fertility Awareness Practitioner and a Billings Ovulation Practitioner passionate about teaching women where their ovulation and their fertile window is through mucous signs to avoid pregnancy or to fall pregnant if a couple is experiencing infertility.
The Fertility Awareness Method (FAM) is a evidence-based, natural form of fertility management. A qualified pracitioner teachers you how to track your cycle to pinpoint your fertile window through cervival mucous signs and symptoms. The Billings Ovulation Method® is a natural method of fertility management. It teaches you to recognise your body's natural signal of fertility - cervical mucus. Please get in touch to learn this method by leaving a message through the Contact page.
