The Pill & Your Nutrients: What Everyone Should Know About Birth Control & Nutrition
Hormonal birth control can be an empowering tool, giving people control over their reproductive hHormonal birth control can be an empowering tool, giving people control over their reproductive health, period symptoms, and hormonal concerns. But what’s often left out of the conversation is how the pill impacts nutrition.
At Diana Orchant Nutrition, we believe that anyone using hormonal birth control deserves to understand how it affects their body and how to support themselves while on it or after stopping.
Research has shown that oral contraceptive pills (OCPs) can deplete key vitamins and minerals that are vital for energy, mood, hormone balance, detoxification, and long-term health. And yet, most people are never told this.
We often joke that everyone picking up a birth control prescription should also be handed a quality multivitamin. While that’s not how the system works, the good news is that you can support your body once you know what to look out for.
How Birth Control Impacts Nutrient Levels
The pill works by releasing hormones that prevent ovulation. This process can also place stress on certain pathways in the body that influence how nutrients are absorbed, utilized, and metabolized. Over time, this can contribute to subtle or significant deficiencies.
These nutrient depletions are not instant, but they can absolutely add up, especially if someone is on birth control for years or even decades.
Nutrients Commonly Depleted by Oral Contraceptives
Here are the most commonly affected nutrients and why they matter for your health:
Folate supports DNA repair, detoxification, and cellular energy. It is critical for anyone thinking about future fertility and overall hormone health.
Vitamin B2 (Riboflavin) supports cellular energy production, metabolism, and nervous system function.
Vitamin B6 (Pyridoxine) plays a role in mood regulation, hormone metabolism, and blood sugar balance.
Vitamin B12 (Cobalamin) is vital for energy, cognition, nerve health, and red blood cell production.
Magnesium supports stress resilience, sleep, muscle relaxation, blood sugar balance, and hormone metabolism.
Zinc is essential for skin health, immunity, wound healing, and hormone balance.
Selenium supports thyroid health, antioxidant function, and immune balance.
Vitamin C promotes collagen production, immune health, adrenal function, and acts as an antioxidant.
Vitamin E offers antioxidant protection and supports cardiovascular and reproductive health.
Why This Matters (Even If You Feel Fine)
The impacts of nutrient depletion can be subtle at first. You might notice low energy, mood swings, breakouts, PMS, or brain fog. Over time, these can escalate into more significant concerns like hormone imbalances, thyroid dysfunction, fertility challenges, or chronic fatigue.
And here is the key point. This applies whether you are currently on the pill or were on it in the past. Many people come off hormonal birth control and wonder why they are struggling with their health. Nutrient depletion is often part of that picture.
How to Support Your Body While On or After Birth Control
This does not mean you have to stop using birth control. But it does mean you can be proactive about supporting your body.
1. Prioritize Nutrient-Dense Foods
Focus on whole, minimally processed foods that are naturally rich in the nutrients listed above.
2. Consider a High-Quality Multivitamin
In many cases, food alone may not fully cover the gap. A comprehensive multivitamin or targeted supplement protocol can be a game-changer. This is something we personalize with our clients.
3. Support Your Gut and Liver
Both your gut and liver play key roles in metabolizing hormones and absorbing nutrients. Focus on fiber-rich foods like chia seeds and veggies, plus liver-supportive foods like broccoli and bitter greens.
4. Manage Stress
Chronic stress increases nutrient burn, particularly magnesium and B vitamins, and can compound the effects of hormonal birth control.
5. Work with a Functional Nutritionist
Our team helps clients navigate life on or after birth control so they can feel energized, balanced, and supported.
Our Takeaway on Birth Control and Nutrition
The pill can be an empowering tool, but it is only fair that the people using it are fully informed about how to care for their bodies while on it. Whether you are on hormonal birth control now, recently came off of it, or are planning to, supporting your nutrient status is one of the best things you can do for your long-term health.
Want Personalized Support?
Our Hoboken-based nutrition team at Diana Orchant Nutrition specializes in women’s health, hormone balance, and functional nutrition. Book a free discovery call to get started.
