Birth control and your body - Keep your nutrients in check

For women worldwide, taking birth control pills is a daily routine—much like taking a multivitamin or sipping that morning coffee. It’s simple, convenient, and effective. In fact, almost 45.5% of Canadian women use birth control pills, making them one of the most common methods of contraception. But what most of us don’t realize is that while these pills are doing their job to prevent pregnancy, they can also impact our body’s nutrient levels in subtle ways. And the truth is, we often don’t think about how birth control might be affecting our nutrient balance until we’re faced with a deficiency.

The good news is that while birth control pills can affect certain vitamins and minerals, understanding how they interact with your body can help you make the right adjustments. With a little awareness and some simple changes, you can continue to feel your best while on birth control—and set yourself up for optimal health, especially if you’re planning to stop the pill and start a family.

Birth Control and Nutrient Absorption: What You Should Know

Birth control pills work by altering hormone levels in the body to prevent pregnancy. But in doing so, they can affect how our bodies absorb and use certain nutrients. While it’s nothing to worry too much about, it’s definitely worth being aware of, especially if you’re thinking about pregnancy in the future. So let’s dive into the key nutrients that birth control pills may impact and how you can support your body to stay healthy.

Vitamin D: The Sunshine Vitamin

We all know how important vitamin D is for bone health, immunity, and even mood. What you might not know is that birth control pills containing estrogen can reduce your vitamin D levels, as a study in The Journal of Clinical Endocrinology & Metabolism pointed out. And because vitamin D helps your body absorb calcium, a deficiency can affect your bones over time.

The good news? You can easily boost your vitamin D by spending a little more time in the sun, eating vitamin D-rich foods like fatty fish or fortified dairy products, or taking a supplement. If you’re planning to get pregnant soon, it’s especially important to make sure your vitamin D levels are in a good place, as it supports a healthy pregnancy and can reduce the risk of complications.

B Vitamins: Vital for Energy and Brain Health

B vitamins, including B6, B9 (folic acid), and B12, are essential for maintaining your energy, brain function, and overall well-being. Birth control pills can lower the levels of these important vitamins in your body, which might contribute to fatigue, brain fog, or mood changes.

Folic Acid (B9):

Folic acid is crucial for cell growth and is especially important when you’re planning to have a baby. In fact, research has shown that birth control pills can lower folic acid levels, and low folate levels can increase the risk of birth defects. So, if you’re thinking of stopping birth control to get pregnant, it’s a good idea to start taking a folic acid supplement to ensure you’re ready for a healthy pregnancy.

Vitamin B12:

B12 helps keep your red blood cells healthy and supports your nervous system. Some studies show that women on birth control pills tend to have lower levels of B12 compared to those who aren’t using them. While low levels of B12 can lead to fatigue, supplementing with B12 or eating B12-rich foods like eggs and dairy can help maintain your energy levels and keep your nervous system in check.

Iron: Helping Your Blood Flow

If you’ve ever dealt with heavy periods, you know that iron can become a concern. Birth control pills actually have a positive impact here by reducing menstrual blood loss, which can help improve your iron levels and prevent iron-deficiency anemia. This is great news, especially for women who are prone to low iron levels due to heavy periods.

So, if you’re on birth control and dealing with iron deficiency, don’t worry! Birth control can help manage it, but it’s still important to eat iron-rich foods like spinach, lean meats, and legumes. You can also talk to your healthcare provider about iron supplements if needed.

Zinc: Boosting Immunity and Skin Health

Zinc is essential for immune health, skin regeneration, and wound healing. Interestingly, some research suggests that birth control pills may lower your zinc levels. While not all studies agree, it’s worth being mindful, especially since zinc is a key nutrient for your immune system.

If you’re on birth control and concerned about your zinc levels, you can support your body with zinc-rich foods such as nuts, seeds, and whole grains. Zinc supplements are also an option, especially if you notice more skin issues or feel more prone to colds than usual.

Magnesium: Supporting Your Heart and Nerves

Magnesium is involved in over 300 biochemical reactions in the body and supports everything from your heart health to muscle function. Unfortunately, birth control pills can sometimes reduce magnesium levels, which could lead to muscle cramps, fatigue, and other symptoms.

The good news is that magnesium-rich foods like leafy greens, avocado, and nuts can easily help you boost your levels. If you’re particularly active, under stress, or dealing with cramps, consider adding a magnesium supplement to your routine for a little extra support.

What you can do about it: Simple steps for maintaining health

The good news is that while birth control can impact nutrient levels, it’s nothing to panic about. By being proactive and mindful of your nutrient intake, you can make sure your body stays healthy and well-supported. Here are some simple ways to boost your nutrient levels while on birth control:

1. Eat a Balanced Diet: Focus on nutrient-dense foods like leafy greens, lean proteins, whole grains, and healthy fats. These foods will help replenish any nutrients that might be depleted by birth control.
2. Consider Supplements: If you’re planning to stop birth control and get pregnant, it’s a good idea to start taking supplements for key nutrients like folic acid, vitamin D, and B vitamins. Consult with your healthcare provider to find the right supplements for your needs.
3. Talk to Your Doctor: If you have any concerns about nutrient deficiencies or how birth control is affecting your health, don’t hesitate to talk to your doctor. They can help you monitor your nutrient levels and suggest the best course of action.
4. Stay Active: Regular physical activity supports overall health and can help counterbalance any potential nutrient imbalances. Whether it’s yoga, walking, or hitting the gym, staying active is a great way to keep your body in balance.

Conclusion: Birth control and your health—It’s all about balance

Birth control pills are a great option for many women, offering convenience and effectiveness when it comes to family planning. While they can affect certain nutrient levels, this is something you can manage with a little awareness and some simple lifestyle adjustments. By eating well, supplementing when necessary, and staying in touch with your healthcare provider, you can continue to feel your best—whether you're on birth control now or planning to get pregnant in the future.

Remember, it’s all about finding a balance that works for you and your body. With a little attention and care, you can maintain your health and continue to use birth control as a safe, reliable option.