Birth‑Control & Nutrition: How the Pill Affects Your Vitamin and Mineral Levels (and What to Do About It)

Jun 19, 2025

The Pill & Nutrient Depletion: What the Science Says

Millions of women rely on combined or progestogen‑only birth‑control pills for reliable contraception and cycle management. Yet studies stretching back to the 1970s show that long‑term use can lower levels of several vitamins and minerals.¹ The mechanisms include:

Liver enzyme induction – speeding up nutrient metabolism
Changes in gut microbiota – altering absorption and synthesis
Increased urinary excretion – especially of water‑soluble vitamins
Higher oxidative stress – raising the body’s antioxidant demand

🔍 Key Nutrients the Pill Can Deplete

Nutrient	Why It Drops on Birth Control	Possible Signs of Low Status	Food Sources	TRINITY Support*
Folate (B9)	Oestrogen in the pill increases folate turnover	Fatigue, low mood, elevated homocysteine	Dark‑green veg, lentils	✅ Morning
Vitamin B6	Greater urinary loss & liver metabolism	PMS‑like mood swings, skin issues	Chickpeas, salmon, bananas	✅ Morning
Vitamin B12	Reduced intrinsic‑factor activity & gut bacteria shifts	Brain fog, tingling, anaemia	Eggs, dairy, seafood	✅ Morning
Vitamin C	Higher oxidative stress increases demand	Easy bruising, slow wound healing	Citrus, peppers	✅ Morning
Vitamin E	Utilised faster as an antioxidant	Dry skin, hormonal acne	Nuts, seeds	✅ Night
Magnesium	Altered renal handling & higher oestrogen	Cramps, poor sleep, anxiety	Pumpkin seeds, dark chocolate	✅ Night (glycinate)
Zinc	Competitive absorption with ↑ copper	Breakouts, hair shedding, low immunity	Seafood, beef, beans	✅ Night
Selenium	Used up by antioxidant enzymes	Brittle hair/nails, thyroid issues	Brazil nuts, mushrooms	✅ Night

*TRINITY separates competing nutrients across Morning, Day, Night capsules, improving absorption and reducing interference.

Shop TRINITY here.

Why These Nutrients Matter for Women’s Health

B‑vitamins & Folate: Crucial for energy metabolism and mood stability; low folate is a concern if you plan pregnancy after stopping the pill.
Magnesium & Vitamin B6: Help regulate PMS symptoms and support restful sleep.
Zinc & Vitamin C: Maintain healthy skin and robust immunity, areas many pill‑users struggle with.
Antioxidants (C, E, Selenium): Counter the mild oxidative stress associated with synthetic hormones.

Practical Tips to Stay Nutritionally Balanced

Eat Nutrient‑Dense Meals
Prioritise colourful veg, lean proteins, nuts, seeds and whole grains at every meal.
Time Nutrients Wisely
Split doses of minerals that compete (e.g., iron vs calcium). A staged formula like TRINITY Multi‑Nutrients does this for you.
Mind Your Gut
Fermented foods or a daily probiotic (e.g., the Lactobacillus acidophilus found in PERI & MENO) can offset pill‑related microbiome shifts.
Check In with Blood Tests
Ask your GP for annual screens of folate, B12, ferritin, magnesium and zinc, especially if you notice fatigue, hair changes or mood swings.

✅ Takeaway

The contraceptive pill is safe and effective, but it can silently chip away at your nutrient reserves over time. By prioritising nutrient‑dense foods and using a time‑optimised multi‑nutrient like TRINITY, you can safeguard your vitamin and mineral status, maintain energy, and support hormonal harmony — without giving up the convenience of your chosen birth control.