How Birth Control Pills Impact Your Nutrition
& what to do when you decide to stop.
Written by Megan Churchill, Nutrition and Dietetics Student
Reviewed by Rachel Hilts PDt
Let’s chat about birth control… We will be focusing in this post on birth control pills, however if you are on another form of hormonal birth control such as the patch, the ring, a shot, or using a hormonal IUD, this information is still relevant to you!
Birth control methods are an individual choice, and there is no right option for everyone. This article is not recommending for or against any one method, but instead we will have a look at the role nutrition can play in hormonal birth controls, and nutrition tips to keep in mind when you decide to stop using hormonal contraceptives. Please always speak with your health care provider when deciding what birth control method is right for you!
Birth control pills work by releasing synthetic forms of the hormone’s estrogen and progesterone (known as progestin), into your body (1). They prevent pregnancy by thickening mucus in the cervix, thinning the lining of the uterus, and preventing the ovaries from releasing an egg (1). Although birth control pills are commonly used for helping to prevent pregnancy; they are also used for treating menstrual related disorders such as abnormal uterine bleeding, excessive menstrual pain, and endometriosis (2). It is also important to note that although birth control pills are used to prevent pregnancy – they are not 100% effective.
Side note: Copper IUD’s work differently from other birth control methods. While hormonal birth control (including the pill, hormonal IUD’s like Mirena, ring or shot, etc) work to prevent pregnancy by preventing ovulation (the release of an egg from your ovaries), Copper IUD’s stop sperm from meeting and fertilizing the egg by affecting the way sperm move and survive in the uterus. So, the information below may not all apply to you if you have used a Copper IUD, as this method of birth control will still allow you to ovulate naturally and doesn’t have the same impact on your hormones.
BIRTH CONTROL & NUTRITION
Did you know that birth control pills can deplete some of your nutrient stores?!
A lot of people are surprised to hear that birth control pills can deplete some nutrient stores. Some common nutrients that may be depleted through the use of birth control include: Vitamins B6 and B12, folate, zinc, magnesium, and selenium (3).
Since birth control pills can deplete these nutrient stores it is important that you are getting adequate amounts of these nutrients in your everyday diet.
Let’s talk about some foods where you can find these nutrients (4):
Vitamin B6: Chickpeas, liver, fish, fortified breakfast cereals, poultry (chicken and turkey) (4)
Vitamin B12: meat (beef, pork, ham), poultry (chicken, turkey), fish and shellfish, milk, yogurt, cheese
Folate: Spinach, mustard collards, beans, peas, liver, fortified breakfast cereals
Zinc: Seafood (especially oysters), beef, beans, pork, chickpeas, yogurt, chicken, cheese, nuts and seeds
Magnesium: Pumpkin seeds, nuts, quinoa, spinach, beans
Selenium: Nuts, fish, poultry, spinach
If you are on a birth control pill it may be beneficial to talk to your healthcare provider about taking specific supplements or a multivitamin to ensure that your nutrient stores are not depleted. Regular bloodwork can also help to ensure you are avoiding nutrient deficiencies.
COMING OFF THE PILL
So, you have been on a birth control pill and now you are ready to come off. How can nutrition help?
If you are taking a multivitamin, it is recommended to continue use of the multivitamin at least 3 months after coming off the birth control pill, this will help to replenish your nutrient stores (5). In addition, proper nutrition can help to lessen some of the side effects that are associated with coming off of the pill.
Some common side effects from coming off the pill include (6):
· Heavier menstruation
· Severe menstrual cramping
· Mood changes
· Acne
· Headaches
· Hair growth or hair loss
Here are a few nutrition tips to help lessen the symptoms that you may experience when coming off the pill:
Tip #1: Eat lots of fruits and vegetables; fiber has been shown to reduce pain associated with menstrual cycles (7,8).
Tip #2: Eat regular meals and snacks to maintain appropriate blood sugar levels (4).
Tip #3: Include omega-3 fatty acids in your diet. Some good sources of omega-3 fatty acids include nuts, seeds, fish, eggs, and plant oils (9)
Tip #4: Drink water every day. Females need approximately 2.7 L per day (4).
Tip #5: If you are experiencing more menstrual cramping, including ginger or ginger supplements 2 days before your period, and for the first 3 days of your period, may help to reduce pain associated with cramps (10).
Tip #6: If you are experiencing significant symptoms like increased cramping, acne, irregular cycles, or hair growth changes for more than a couple months after coming off the pill make sure you talk with your health care provider as this may be a sign of something more serious.
If you are planning on trying to become pregnant after coming off the pill it may be helpful to continue taking a multivitamin past the 3 months, or start taking a prenatal vitamin and mineral supplement to help support the growth and development of your baby. It’s a good idea to also check in with your health care provider before starting to try to conceive.
If you are taking birth control, or are wanting to stop taking birth control and have any nutrition related questions or concerns, contact me to book an appointment!
References
1. HealthLink BC. Birth Control Hormones: The Pill [Internet]. HealthLink BC. 2020 [Cited September 20, 2021]. Available from: https://www.healthlinkbc.ca/health-topics/abq1371.
2. Qiu Y, Hu Y, Xing Z, et al. Birth control pills and risk of hypothyroidism: a cross-sectional study of the National Health and Nutrition Examination Survey, 2007-2012. BMJ Open. 2021; 11: e046607.
3. Courtney Ranieri. All about the pill: Nutrient depletions, synthetic hormones + how to stay healthy while on and coming off [Internet]. Dr. Courtney Ranieri ND. 2018 [Cited September 20, 2021]. Available from: https://drcourtneyranierind.com/all-about-the-pill/
4. Morrow K, Raymond JL. Krause and Mahans’s food and the nutrition care process. 15th ed. St. Louis: Elsevier; c2021.
5. Mahtani P. What to know before you transition off of the birth control pill [Internet]. Blood & Milk. 2020 [Cited September 28, 2021]. Available from: https://www.blood andmilk.com/transition-off-birth-control-pill/
6. Caporuscio J. Stopping birth control: What to expect and management [Internet]. Medical News Today. 2020 [Cited September 28, 2021]. Available from: https://www.medicalnewstoday.com/articles/stopping-birth-control
7. Bajalan Z, Alimoradi Z, Moafi F. Nutrition as a potential factor if primary dusmenorrhea: a systematic review of observational studies. Gynecol Obstet Invest. 2019; 84: 209-224.
8. PCRM’s Nutrition Guide for Clinicians. Dysmenorrhea [Internet]. Nutrition Guide for Clinicians. 2020 [Cited September 28, 2021]. Available from: https://nutritionguide. pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342077/all/Dysmenorrhea
9. Burris J, Rietkerk W, Woolf K. Acne: The role of medical nutrition therapy. Journal of the Academy of Nutrition and Dietetic. 2013; 113(3): 416-430.
10. Rahnama, P., Montazeri, A., Huseini, H. F., Kianbakht, S., & Naseri, M. (2012). Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC complementary and alternative medicine, 12, 92. https://doi.org/10.1186/1472-6882-12-92
