Oral contraceptives are used by a large proportion of women around the world starting in early adolescence. Research has shown that oral contraceptives deplete important vitamins and minerals in women which can significantly impact their physical, mental and emotional wellbeing.

If you are on oral contraceptives, this finding is of high importance to you. Making sure that you are receiving the right amount of vitamins and minerals through your diet will help you to prevent depleting your body of essential nutrients. A report from the World Health Organisation (WHO) suggests that supplementing with the following nutrients should be considered for women who are on oral contraceptives.

 

Folic Acid

Folic acid helps your body to produce and maintain new cells. Considering that the human body has around 30 trillion cells, folic acid is extremely important. It is also important for DNA and RNA transcription which is important for a baby’s development. It is so important that decreased levels have been linked to spina bifida which is a birth defect.  Folic acid is a key nutrient for the body's methylation cycle which produces serotonin and dopamine, therefore decreased levels are linked with mental health issues such as anxiety and depression.

Folate is found mostly in green leafy vegetables such as kale, broccoli, silver beat, Asian greens and spinach. I suggest adding sprouted broccoli and kale into your daily diet for the highest form of folate.

 

Vitamin B2

Vitamin B2 plays a vital role in maintaining the body’s energy levels. It helps to break down proteins, fats and carbohydrates that fuel every cell in the human body.  B2 is found in eggs, salmon, chicken breast and cheese.  

 

Vitamin B6

Vitamin B6 has many benefits for the body. It elevates mood, reduces anxiety and promotes brain health. It plays a key role in healthy hair skin and nails which is important for all women. I prescribe vitamin B6 for patients to reduce PMS symptoms such as anxiety, depression, cramping, tender breasts, heavy periods and acne.

B6 is found in chicken, turkey, peanuts, bananas, almonds, avocado and salmon.

 

Vitamin B12

Vitamin B12 is an energy nutrient. It creates new red blood cells, supports brain function and boosts the body's energy and metabolism. It works with folic acid in DNA and RNA transcription so it is essential for fertility health.

Vitamin B12 is found in trout, liver, beef, eggs, salmon, shitake mushrooms and nutritional yeast.

 

Vitamin c

Vitamin C is necessary for growth and development so it is incredibly important to supplement with if on oral contraceptives. It is also required for cell renewal and growth for all tissues in the body including wound healing and maintenance of bone, teeth and cartilage.

To obtain high amounts of vitamin C, eat plenty of citrus fruits such as oranges, lemons and kiwi fruit. High amounts are also found in broccoli, cranberries, goji berries and strawberries.

 

Vitamin E

Vitamin E is a powerful antioxidant that fights free radicals and slows down the ageing process. I like to think of it as a beauty vitamin that supports hormones and is essential for healthy hair, skin and nails.

For Vitamin E, eat plenty of good fats such as flaxseed, coconut oil, almond, peanuts and avocado. It is also found in kale, broccoli and spinach.

 

Magnesium

Magnesium is involved in hundreds of biochemical reactions in your body. It is incredibly important for the nervous system and is used to treat depression, anxiety, insomnia and migraines. It is required for healthy hormones and can reduce insulin resistance and type II diabetes. It is also incredibly important for cardiovascular health and can boost performance, energy and recovery of all cells in the body.

Magnesium-rich foods are avocado, almonds, bananas, spinach, lentils, black beans, Brussels sprouts and my favourite, dark chocolate. Go for goji berries and cacao nibs for a high-magnesium snack.

 

Selenium

Selenium acts as a powerful antioxidant and is cardioprotective. It is also important for thyroid health, metabolism and immunity. It is a key nutrient needed for fertility health in both males and females.

Obtaining 3 brazil nuts per day will give your body the required daily dose of selenium. You can also find it in mushrooms, lentils, liver and lobster.

 

Zinc

Zinc is required for healthy immunity and is used in many immune-boosting supplements. It also acts as a powerful antioxidant and helps reduce PMS, and headaches and slows down ageing. Zinc is also important for healthy hormones and can help reduce polycystic Ovarian Syndrome. It is a key nutrient needed for fertility health in both males and females.

Foods that contain high amounts of zinc are pumpkin seeds, spinach, mushrooms, dark chocolate, oysters, chicken, cashews, almonds and red meat.