Hormonal contraception and its effects on nutritional health
If you are taking hormonal contraception, you are obviously aware of its effects on your menstrual cycle and fertility. Are you aware however, of its side effects on your nutritional health?
Research has shown that hormonal contraception depletes multiple nutrients within our body through its impacts on how our liver functions and our gut permeability.
The key nutrients of concern are folic acid, vitamins B2, B6, B12, vitamin C and E and the minerals magnesium, selenium and zinc.
Whilst the science highlights these depletions, it does not mean that it will automatically correlate to any serious health issues. I simply share this information to bring it to your attention so that you can optimise your nutrition whilst on the pill, or optimise your fertility or menstrual health if you recently came off the pill.
These nutrients can be obtained from a healthy, balanced diet. Below is a list of some of the key dietary sources that you can focus on including in your diet. However, at times it may be necessary to obtain these nutrients from supplements.
I include dietary advice in my treatment plans, and prescribe nutritional supplements, taking away some of the stress from you. Book an appointment today to discuss your hormone, perimenopause and menstrual health.
Some key dietary sources of B vitamins include:
Fruit & Vegetables: bananas, peas, mushrooms, avocado, broccoli, brussels sprouts, cabbage, kale, spring greens, spinach
Dairy: milk, eggs, plain yoghurt, cheese
Meat: fish, chicken, beef, liver, kidneys
Grains: wholegrain breads, fortified breakfast cereals, wheatgerm, oats
Other: chickpeas, kidney beans, soya beans
Some key dietary sources of vitamin C include:
citrus fruit, such as oranges and orange juice
capsicum
strawberries
blackcurrants
broccoli
brussels sprouts
potatoes
Some key dietary sources of vitamin E include:
plant oils – such as rapeseed (vegetable oil), sunflower, soya, and olive oil
nuts and seeds
wheatgerm
Some key dietary sources of magnesium include:
Green leafy veggies
Fruit (figs, avocado, banana, raspberries)
Nuts & seeds
Legumes
Other vegetables (peas, broccoli, cabbage, green beans, artichoke, asparagus, brussel sprouts)
Seafood
Some key dietary sources of selenium:
Brazil nuts (2 per day)
Pork, Beef, Turkey, Chicken
Fish & shellfish
Some key dietary sources of zinc are:
Oysters, crab & other shellfish
Legumes & beans
Cashews & other nuts
Seeds
Eggs
Quinoa & other wholegrains
References:
Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. (2013). Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013 Jul;17(13):1804-13. PMID: 23852908.
Webb, J.L. (1980). Nutritional effects of oral contraceptive use: a review. J Reprod Med. 1980 Oct;25(4):150-6. PMID: 7001015.