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In Australia, around 1 in 4 women aged 18 to 49 have used the oral contraceptive pill at some point during their reproductive years. It’s long been a reliable choice for preventing pregnancy, regulating cycles, and managing hormonal symptoms. But what happens when your goals shift—from avoiding pregnancy to trying to conceive?
Coming off the pill might seem like a simple switch, but beneath the surface, your nutritional status may tell a different story.
Is the Pill Draining Your Nutrients?
Research shows that long-term use of the oral contraceptive pill (OCP) may deplete several key nutrients—nutrients that are not only essential for everyday health but become critical when preparing for pregnancy.
Whether you’re currently using the pill or planning to come off it, here’s what you need to know about the nutrients that might be missing—and how to restore them.
1. Zinc – The Fertility Mineral
Zinc is essential for reproductive health in both men and women. It's involved in egg quality, hormone balance, and early fetal development. Yet since as early as the 1960s, women on the pill have been found to have consistently lower levels of zinc (Palmery et al., 2013).
The pill may reduce zinc absorption and increase losses, raising your body's daily requirements.
Boost it with: Shellfish, meat, legumes, seeds, eggs, and whole grains
2. Magnesium – For Energy, Sleep, and Calm
Magnesium supports over 300 bodily processes, including energy production, muscle relaxation, sleep quality, and stress resilience. Studies show that the pill can lower magnesium levels, disrupting the delicate calcium-magnesium ratio and potentially increasing blood clot risks.
Given magnesium’s role in energy and mood, could this be one reason so many women report fatigue or mental health changes on the pill?
Top food sources: Leafy greens, avocados, figs, nuts, seeds, legumes, and seafood.
Supplement tip: Look for magnesium glycinate—well-absorbed and gentle on the gut.
3. B Vitamins – Essential for Energy and Hormonal Health
The B vitamin family (B1–B12) is vital for cell function, mood, metabolism, and hormone regulation. Because they're water-soluble, we need a steady supply—and the pill has been shown to deplete several key B vitamins:
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Folate (B9): Crucial in early pregnancy and depleted by the pill. If you're coming off the pill and planning to conceive, start EverNatal as soon as possible to restore folate stores.
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Riboflavin (B2): Needed for energy and often low in pill users. Also helps reduce headaches—a common side effect of the pill.
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Pyridoxine (B6): Deficiency can contribute to mood changes and PMS-like symptoms. Found in protein foods, veggies, and whole grains.
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Vitamin B12: Critical for energy, cell health, and neurological function—lower B12 levels have been linked with long-term OCP use.
Get your Bs from: Eggs, dairy, meats, leafy greens, whole grains, and a high-quality B-complex or prenatal.
Planning a Pregnancy? Timing Matters.
If you’re preparing to conceive, it’s important to spend a few months post-pill focusing on nutritional replenishment. This gives your body time to restore what may have been lost—and helps set the stage for a healthy pregnancy.
Want a Head Start?
Our EverNatal prenatal supplement was designed with this exact gap in mind. It's practitioner-formulated and includes:
✅ Methylated B vitamins (including 5-MTHF folate)
✅ Bioavailable iron that’s gentle on the gut
✅ Choline for baby’s brain development
✅ Zinc, magnesium, iodine, selenium, and more in therapeutic doses
And right now, you can save 10% when you subscribe.
👉 Shop EverNatal Now
Knowledge is power. Whether you're on the pill, coming off it, trying for a baby, or postpartum, being aware of these nutrient gaps helps you take control of your health—one informed decision at a time.
