The Pill often gets a bad rap, but it's an essential option for reproductive health. Birth control is a powerful and liberating tool, giving women control over their bodies and futures.
Of course, in some cases, it’s become the default solution for everything from preventing pregnancy to managing hormonal imbalances and irregular cycles. And while that one-size-fits-all approach isn’t always ideal, it doesn’t change the fact that for many women, the Pill is an absolute lifesaver.
But here’s a question: We all know why people take the Pill, but have you ever stopped to think about how it actually works in your body?
How the Pill Actually Works
Your brain and ovaries are constantly communicating to regulate your menstrual cycle. Each month, your brain sends signals (through hormones like FSH and LH) to your ovaries, telling them to develop and release an egg – aka ovulation.
When you’re on the Pill, though, that process gets interrupted. The synthetic hormones in birth control (oestrogen and progestin, the synthetic form of progesterone) prevent your brain from sending those signals, so ovulation never happens. No egg, no chance of pregnancy. Your ovaries essentially go into hibernation.
But the Pill does more than just stop ovulation:
✔ Thickens cervical mucus, making it harder for sperm to reach an egg.
✔ Thins the uterine lining, making implantation less likely.
✔ Increases sex hormone-binding globulin (SHBG), which binds to testosterone and reduces its activity – helping with acne and excess hair growth (which is why the Pill is often used for PCOS management).
And here’s something many people don’t realise: Even though you may bleed every month (or every few months, depending on your pill schedule), it’s not a true period. Since you’re not ovulating, your body isn’t going through a full natural menstrual cycle. Instead, this is a withdrawal bleed – a response to the drop in hormones when you take the placebo pills or break from the active ones.
In short: The Pill pauses ovulation, lowers testosterone (which can help with acne), and adds extra barriers to prevent pregnancy.
The Pill & Nutrient Depletion
However, did you know the Pill can affect nutrient levels in your body? It’s something that isn’t often discussed at the doctor’s office, but it’s definitely worth knowing.
Research suggests that long-term use of oral contraceptives may lower levels of key nutrients, including:
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B vitamins (B2, B6, B12, folate): vital for energy, brain function, and hormone regulation.
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Magnesium: supports stress management, sleep, and PMS relief.
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Zinc: crucial for immunity, skin health, and hormone balance.
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Vitamin C, E, selenium, and CoQ10: important antioxidants for immune and heart health.
While not everyone on the Pill will experience nutrient deficiencies, it’s smart to be mindful of your intake and consider dietary support. Let’s break down some of the key nutrients the Pill affects — and what you can do about it.
B Vitamins (B2, B6, B12, & Folate)
B vitamins are essential for energy production, brain function, and red blood cell formation. They also help regulate mood, support nerve function, and balance hormones, reducing stress, anxiety, and PMS symptoms. Folate (B9) is especially important for DNA synthesis and fetal development, making it crucial for anyone who may become pregnant.
How the Pill affects them: Research has shown that oral contraceptives can lower levels of B2, B6, B12, and folate, which may lead to:
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Fatigue, mood swings, brain fog, irritability, and poor concentration.
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Lower B6 levels, which may contribute to anxiety, depression, and worsened PMS symptoms (since B6 is needed for serotonin and dopamine production).
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Low B12 and folate, which can lead to anemia, fatigue, and neurological symptoms like tingling in the hands and feet.
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Folate deficiency before pregnancy, increasing the risk of neural tube defects in a developing foetus.
How to replenish:
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Eat leafy greens, eggs, dairy, whole grains, and lean meats.
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Talk to your doctor about checking your levels if you experience symptoms of deficiency
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The best sources of B12 are animal products, so it is an important nutrient for long term vegetarians & vegans to supplement and consumer fortified foods
Magnesium
Magnesium is essential for muscle relaxation, stress regulation, hormone balance, and bone health. It helps ease PMS symptoms, support mood and sleep, boost energy, and work with calcium & vitamin D to keep bones strong. It also regulates serotonin and GABA, reducing anxiety and promoting relaxation.
How the Pill affects it: Studies suggest that oral contraceptives can lower magnesium levels over time, which may lead to:
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More severe PMS symptoms: cramps, bloating, and mood swings.
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Higher stress and anxiety since magnesium helps regulate the nervous system.
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Muscle cramps, headaches, or migraines due to its role in muscle relaxation.
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Fatigue and trouble sleeping as magnesium is needed for energy production and melatonin regulation.
How to replenish:
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Eat nuts, seeds (especially pumpkin!), dark chocolate (yes, really!), spinach, wholegrains, soya beans, black beans
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Reduce processed foods, as they can contribute to mineral imbalances.
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Stay hydrated, since dehydration can further deplete magnesium levels.
Zinc
Zinc may be a trace mineral but it is crucial for immunity, skin health, wound healing, and hormone balance. It also plays a role in brain function, reproductive health, and reducing inflammation. Adequate zinc levels help support clear skin, balanced hormones, and a strong immune system.
How the Pill affects it: Some studies suggest that oral contraceptives may lower zinc levels, possibly due to increased excretion or altered absorption. Since zinc is vital for immunity, skin repair, and hormone balance, low levels may lead to:
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Weakened immune function: making you more prone to infections.
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Acne or slow wound healing as zinc is crucial for skin repair.
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Mood changes since zinc plays a role in neurotransmitter function.
How to replenish:
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Eat zinc-rich foods – shellfish, meat, chickpeas, beans, lentils, seeds, nuts & wholegrains
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Limit excess alcohol and processed foods, as they can deplete zinc levels.
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Leavened bread and sprouted beans, chickpeas and lentils may help increase absorption!
The Bottom Line
Not everyone on the Pill will experience nutrient depletion, but it’s important to be mindful of the possibility. A nutrient-dense diet can help counteract potential deficiencies and keep your body feeling its best.
✔ Prioritise whole foods rich in vitamins and minerals.
✔ Consider supplementation, especially if you’ve been on the Pill long-term.
✔ Get tested if you experience fatigue, brain fog, or mood changes.
Knowledge is power – so stay informed, nourish your body, and take control of your well-being!