8 Nutrients the Pill Depletes | KSW Blog

The Impacts of the Pill

Millions of women take the birth control pill for years – and in some cases decades. Yet very few of them know all the side effects of taking them. I was one of those women.

And like many of these women, I was never told the impacts it could have on my body. When I walked out of the doctor’s office, I had no idea that the pill can alter your gut microbiome, increase intestinal permeability, impact how your liver functions and contribute/lead to hormonal imbalances.

Nutrient Depletions

In the medical community, the nutrient depletions caused by the pill aren’t new information. It’s been discussed for close to 50 years. Yet most women are never filled in on the vitamins and minerals the pill impacts, so let’s go through them together.

The Bs

The B vitamins often referred to as B-complex vitamins, are made up of 8 nutrients. They have a number of important functions in the body, including:

Converting carbohydrates into glucose to produce energy
Metabolizing fats and protein
Supporting the nervous system
Supporting liver function
Supporting healthy hair, skin and eyes

When it comes to the pill, B2, B6 and B12 are impacted.

Vitamin B2

Also known as riboflavin, B2 acts as a disease-fighting antioxidant and helps produce red blood cells. It’s also an important part of converting B6 and folate into usable forms in the body. As well, riboflavin is involved in the metabolism of fats and drugs.

Food Sources

Almonds
Broccoli
Brussels sprouts
Eggs
Mushrooms
Organ meats
Soybeans
Spinach
Wild rice

Vitamin B6

Vitamin B6 (aka pyridoxine) keeps the nervous and immune systems healthy. Also plays a key role in helping make amino acids (the building blocks of proteins), regulating blood glucose and the formation of hemoglobin.

Food Sources

Turkey
Grass-fed beef
Pistachios
Pinto Beans
Avocado
Chicken
Sunflower seeds
Sesame seeds

Vitamin B12

Vitamin B12 contains the trace element, cobalt, and is also known as cobalamin. It has the largest and most complex chemical structure in comparison to all other vitamins. It plays a crucial role in nerve function, cellular energy, red blood cell formation, production of DNA and supports the adrenal glands.

Food Sources

Organic beef liver
Clams
Sardines
Mackeral
Lamb
Wild salmon
Nutritional yeast (fortified)
Grass-fed beef
Egg yolks

Vitamin C

Also known as asorbic acid, vitamin C is an antioxidant that helps fight free radicals in the body that promote disease and aging. It’s also involved in collagen synthesis, immune function and the metabolism of protein.

Food Sources

Papaya
Bell peppers
Broccoli
Brussels sprouts
Strawberries
Pineapple
Oranges
Kiwi
Cantaloupe
Cauliflower

Vitamin E

A fat-soluble vitamin, vitamin E is a group of eight nutrients – four tocopherols and four tocotrienols. Considered a fat-soluble vitamin, it’s another potent antioxidant for the body. It supports skin health, reduces PMS symptoms and supports the immune system.

Food Sources

Sunflower seeds
Almonds
Hazelnuts
Spinach
Swiss chard
Avocado
Turnip Greens
Asparagus
Beet greens
Mustard greens

Magnesium

Magnesium is a mineral that’s involved in over 300 reactions in the body. It’s important for muscle contractions, nerve transmission, and enables energy production. This electrolyte also helps to control inflammation, promote strong bones and alleviate PMS symptoms.

Food Sources

Pumpkin seeds
Spinach
Swiss chard
Sesame seeds
Black beans
Quinoa
Cashews
Sunflower seeds
Beet greens
Avocado
Dark chocolate
Banana

Selenium

An important dietary mineral, selenium also provides antioxidant protection in the body. It supports normal thyroid function, has antiviral properties and helps boost fertility.

Food Sources

Brazil nuts
Salmon
Tuna
Turkey
Chicken
Mushrooms
Halibut
Lamb
Scallops
Grass-fed beef/beef liver
Oats

Zinc

Rounding out the antioxidant list, zinc also helps fight oxidative stress in the body. It boosts immune function, promotes wound healing and plays a role in hormone production. Zinc is also important for the breakdown of carbohydrates and protein synthesis.

Food Sources

Grass fed-beef
Lamb
Pumpkin seeds
Sesame seeds
Hemp hearts
Lentils
Chickpeas
Cashews
Turkey
Quinoa
Shrimp

Should You Supplement?

Ideally, we’d be getting our nutrients from food as the body easily recognizes the nutrients and absorbs them well. In addition, there are nutrient cofactors present in the food to enhance absorption.

However, multivitamins can provide additional support by helping fill in nutritional gaps and correcting deficiencies. They come in a multitude of options to support different nutritional needs (ie. sex, age, stage of life, etc). As with any supplement, it’s important to work with a knowledgeable practitioner that can make a correct recommendation for your body and health history.

For our clients in The Clear Skin Solution, we encourage the use of high-quality supplements made with methylated/activated forms of the B complex vitamins and bioavailable minerals – and avoid the use of cheap synthetic nutrients that are poorly absorbed.

A few brands we use often are Thorne, Pure Encapsulations, and Nutritional Fundamentals for Health (NFH). You can access our online dispensary here (Canada) and here (US). Pro tip: consider a prenatal as they often have higher levels of B vitamins.

What to Look for on the Label

Vitamin B2: as riboflavin 5’ phosphate
Vitamin B6: as pyridoxal 5’ phosphate
Folate: as L-5-MTHF (L-5-Methyltetrahydrofolate) instead of folic acid
Vitamin B12: Methylcobalamin or adenosylcobalamin instead of cyanocobalmin
Vitamin C: as asorbic acid
Vitamin E: as d-alpha tocopheryl succinate
Magnesium: as magnesium citrate/bis-glycinate/glycinate/taurate/malate instead of magnesium oxide/sulfate/glutamate
Selenium: as selenomethionine
Zinc: zinc bisglycinate chelate/citrate/acetate/picolinate

Studies: