How To Counteract Nutrient Depletion From The Pill
There were a lot of things no one told me when I started taking the pill at 15, and among those was that my nutrient needs would change. Oral contraceptives can deplete certain vitamins and minerals and change the way we metabolize them. If you are currently taking the pill, or if you are transitioning off of the pill, incorporating foods rich in these vitamins and minerals, and potentially using targeted supplementation as well, can be an important part of supporting your hormonal health.
So, which vitamins/minerals are depleted, and what foods are most abundant?
B VITAMINS
One of the most well-researched nutrient deficiencies linked to the pill are B vitamin deficiencies. In fact, 4 B vitamins that are key for a growing baby’s health are depleted by the pill, which is not ideal if you’re stopping the pill right when you’re ready to start trying to conceive. Since many women are unaware that the pill depletes important vitamins and minerals, they may start off the journey of trying for a baby without adequate amounts of essential prenatal vitamins.
Since many of the foods most rich in the following B vitamins and minerals are animal products, those who are vegetarian and vegan need to pay even more close attention to ensuring they are getting ample b vitamins while on the pill, and when coming off of the pill.
B9 (folate)
Use of hormonal birth control has been consistently linked to lower levels of blood folate in numerous studies. This is especially worrisome since adequate folate intake during pregnancy is so important for preventing birth defects.
B6 (pyridoxine)
Oral contraceptives dramatically increase your requirements for B6, by just under 4000%, so if you are currently taking the pill, a high quality B complex containing B6 may be a good idea. For those coming off of birth control ready to start trying for a baby, know that adequate B6 is important for baby’s brain health and immune function, as well as reducing the risk of pregnancy complications for mom.
B2 (riboflavin)
Birth control pills are also linked to a deficiency in riboflavin which is another essential B vitamin. Vitamin B2 is essential for baby’s developing blood cells, skin, and digestive tract. It may also help reduce the risk preeclampsia.
B12 (cobalamin)
Studies are more mixed around B12, but there is some evidence that oral contraceptives may impact levels. Like other B vitamins, B12 is important for the health of mother and baby.
Foods Rich in B Vitamins
Organ meats (especially liver), fatty fishes like salmon and mackerel, eggs, dark leafy greens (spinach, kale cabbage, etc), chicken, beef, oysters, clams, fish roe, avocados.
MINERALS
Selenium
Food sources: brazil nuts (VERY high in selenium), seafood, organ meats, poultry/red meat, dairy products, brown rice, mushrooms, oatmeal, seeds, lentils.
Zinc
Food sources: poultry/red meat, shellfish, legumes, seeds, nuts, dairy, eggs, whole grains.
Magnesium
Food sources: dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish (salmon, mackerel halibut), bananas, leafy greens.
While a nutrient-dense diet would include rich sources of all of these vitamins and minerals, targeted supplementation may be an incredibly useful tool, especially if you are still on the pill or have recently come off. As always, I recommend working with a health care provider or nutritionist to determine what best suits your bio-individual needs. If you’re interested in working together, reach out and set up a free discovery call!
