Taking Control of Your Birth Control
Written by Rose Lipner, Nutrition Intern
Today, the options for contraception are widely available. While the list is extensive—intrauterine devices, condoms, birth control shots, and patches—oral contraception, also known as the pill, is a popular option. According to the CDC, 14% of women in the United States between the ages of 15 to 49 are on a birth control pill (https://www.cdc.gov/nchs/fastats/contraceptive.htm).
Combined birth control pills—pills with both estrogen and progesterone—work by preventing ovulation. Certain hormones are suppressed, and the cervical mucus thickens. Through these pathways, ovulation does not happen, making it really difficult to get pregnant. While the pill has been a game-changer for many women—whether for preventing pregnancy, managing acne, or relieving period pain—it does have several side effects that aren’t usually addressed.
One of these side effects can be nutritional deficiencies. Taking an oral contraceptive can deplete you of essential vitamins and minerals.
If you’re taking an oral contraceptive, you are at a higher risk for deficiencies in these nutrients: folate, B vitamins, vitamin C, vitamin E, magnesium, selenium, and zinc. While supplements are widely available for these vitamins and minerals, you can easily get them through food. Here are some ways to incorporate these nutrients into your meals—and why you’ll want to.
Folate and Folic Acid
To clear things up, folate is the natural form of the B vitamin we find in food and folic acid is a synthetic form. Folate and folic acid help our bodies make new cells—like our skin, nails, and hair. During pregnancy, it helps the baby’s brain and spinal cord grow properly. Add in these foods to get your share of folate:
Leafy, green veggies
Broccoli
Brussels sprouts
Chickpeas
Fortified breakfast cereals with folic acid
Usually, adults need around 200 mcg of folate a day, however, if you’re pregnant—or trying to get pregnant, or expecting to get off birth control to try to conceive—you’ll need around 400 mcg of folic acid supplement to ensure proper development for the baby.
B Vitamins
Vitamin B2/Riboflavin
Riboflavin (also called vitamin B2) helps your cells develop and function. It also allows us to turn the food we eat into energy. Try these foods to increase your B2 intake:
Eggs
Low-fat milk
Green veggies like spinach, asparagus, and broccoli
Fortified grains
For women, the recommended dose is 1.1 mg, 1.4 mg for pregnant women, and 1.6 mg for breastfeeding women.
Vitamin B6
Vitamin B6 has lots to do with protein metabolism, but also helps our immune systems and the formation of hemoglobin. Get it in these foods:
Chickpeas
Tuna
Fortified breakfast cereals
Potatoes
Banana
Ground beef
The recommended dose is 1.3 mg for women, 1.9 mg for pregnant women, and 2.0 mg for women who are breastfeeding.
Vitamin B12/Cobalamin
Vitamin B12—also known as Cobalamin—plays a crucial role in DNA synthesis and producing energy. If you have Vitamin B12 deficiency some symptoms may include: a pale-yellow skin tone, very red tongue, pins and needles, and a disturbance to your memory and judgment. Try getting more Vitamin B12 here:
Most animal foods
Low fat milk
Cheese
Eggs
Tempeh
For women, the recommended dose is 2.4 mcg. For pregnant and lactating women, the recommended amount is 2.6 mcg and 2.8 mcg, respectively.
Vitamin C
We’ve all heard about the importance of Vitamin C. Its most important functions are for collagen and neurotransmitter synthesis, protein metabolism, and wound healing. Some signs of deficiency include scurvy, which causes tiredness and connective tissue weakness. The best sources of Vitamin C are mostly from fruits and veggies! Here are the fruits and veggies with the highest amounts.
Red pepper
Oranges and orange juice
Grapefruit Juice
Kiwis
It is recommended that women get 75 mg of Vitamin C a day. Pregnant women should get around 85 mg a day, and lactating women should get around 120 mg a day.
Vitamin E
Vitamin E has powerful antioxidant properties. Antioxidants protect cells and have been shown to protect against harmful diseases like cardiovascular disease and cancer. Symptoms of vitamin E deficiency may include muscle weakness and vision problems. These are some great sources of alpha-tocopherol (which is the main biologically active form of vitamin E):
Wheat germ oil
Sunflower seeds
Almonds
Peanuts and peanut butter
Spinach
Broccoli
People above the age of 14 years old should get around 15 mg of Vitamin E a day. This includes pregnant women. Women who are breastfeeding should get a slightly higher dose of 19 mg/day.
Magnesium
Magnesium is important for bone formation, energy production, DNA and RNA synthesis, and helping to maintain blood pressure. Some symptoms of long-term magnesium deficiency include nausea, fatigue, and loss of appetite. Here’s where you can get your magnesium fix:
Legumes
Nuts
Green, leafy vegetables like spinach
Dairy products
Women need at least 310 mg/day. Pregnant women need around 350 mg a day, and breastfeeding women need around 310 mg/day.
Selenium
Selenium, like vitamin E, has antioxidant properties. It also aids with reproduction, thyroid function, and DNA production. Most people get enough selenium in their diet, but here are some selenium-rich foods:
Seafood
Meats
Eggs
Dairy
Grains
The recommended amount of selenium per day for adults is 55 mcg/day, 60 mcg/day for pregnant women, and 70 mcg/day for lactating women.
Zinc
Zinc has been a hot-topic nutrient—especially since people are talking about it during COVID. And for good reason: zinc helps the immune system, aids in wound healing, helps us develop our sense of taste and smell, and is especially important during infancy, childhood, and pregnancy to help with proper development. Zinc deficiency may be characterized by appetite loss and impaired immune functions. Here are some foods high in zinc:
Oysters
Red meat
Beans
Fortified breakfast cereals
Nuts
Dairy
Women need 8 mg of zinc a day. Pregnant women need around 11 mg a day while breastfeeding women need about 12 mg a day.
Final Thoughts
Every nutrient plays a crucial role in our bodies. It’s even more important when taking a daily medication—like oral contraception—to understand the roles it plays in our lives. Speak with your gynecologist and a registered dietitian to make sure you’re getting the most out of your meals to support your physical and emotional health.
Notes
The RDA (recommended dietary allowances) noted here are based off of women between the ages of 19-50 years old.
For more information on dietary supplements, visit https://ods.od.nih.gov/
Works Cited
Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013;17(13):1804-1813.