Your 5th Vital Sign (and how the pill is holding you back)
Hormonal birth control has become a cornerstone of modern medicine for managing everything from painful periods to acne to irregular cycles. It’s a first resort, the go-to solution most doctors recommend. But what if birth control isn’t addressing the root cause of your symptoms? What if it’s creating imbalances in your body that impact your thyroid, gut health, and overall vitality? (spoiler: you are)
If you’ve ever wondered how long-term use of hormonal birth control impacts your health or are considering transitioning off it, this is for you. Let’s explore how birth control can act as a “bandaid” solution, deplete key nutrients, disrupt thyroid and gut health, and then we’ll dive into strategies to support your body holistically… both on and off the pill.
*** Here’s the deal- I live in the real world, and I KNOW it may not be reasonable (or safe) for you to go off birth control because you are using it for it’s original intended purpose… to prevent pregnancy. If you are with a partner you trust, I’d invite you to explore fertility awareness methods that teach you to avoid your fertile window with excellent accuracy. But I also know a trusted partner isn’t always what you’re up against. If that’s the case and you need to stay on the pill, prioritize the healing strategies at the end of this article to support your body.
The Bandaid Solution: Why Your OBGYN Relies on Birth Control
If you’re like me, you probably walked into your doctor’s office around 15 or 16 complaining of painful periods that left you doubled over in the school bathroom or stuck in bed. But your mood swings, horrible hormonal acne, and pain were dismissed as “just part of being a woman”. The solution for this inevitable curse? Going on “the pill”. While it’s effective at masking symptoms, that’s exactly all it does- mask them (NOT treat you!). It doesn’t address the underlying issues driving your life-ruining symptoms. Here’s why:
Suppressing Symptoms: Hormonal contraceptives shut down your natural hormonal rhythm by overriding your cycle with synthetic hormones. This creates a predictable, artificial cycle but doesn’t resolve conditions like PCOS, endometriosis, or hypothyroidism. It numbs you out and leaves you more disconnected from your body.
Missed Root Causes & Long Term Impact: Conditions like nutrient deficiencies, gut imbalances, chronic inflammation, or stress-related hormone dysregulation often go uninvestigated when birth control is THE quick fix. Not only that, but staying on the pill (for most of us, we stay on it for 5-10 years!) drives more deficiencies and gut issues.
The Nutrient Cost of Long-Term Birth Control Use
Hormonal contraceptives can deplete critical nutrients that your body needs for optimal function. These include:
B Vitamins (especially B6, B9, B12): Essential for energy production, mood regulation, and hormone metabolism.
Magnesium: Vital for stress management, muscle relaxation, and thyroid health.
Zinc: Key for immune function, skin health, and hormonal balance.
Selenium: Critical for thyroid function and antioxidant protection.
Vitamin C: Supports adrenal health and immune resilience.
Vitamin D: Essential for hormone regulation and bone health.
Replenishing these nutrients is critical for restoring balance post-birth control (or if you’re staying on the pill, supplementation is vital).
How Birth Control Impacts Thyroid and Gut Health
Long-term hormonal birth control use can disrupt the delicate balance of your thyroid and gut- because everything is connected! Your cycle hormones are kept in balance by your liver and gut, but when we’re taking a daily dose of synthetic hormones for years, this can impact your detox pathways and result in a sluggish liver. And what else relies on the liver and gut for healthy functioning? Your thyroid. This is why my wellness practice is dedicated to women dealing with thyroid, gut, and hormone issues- even if you don’t realize it on the surface, these three systems are probably all out of whack together!
Increased Thyroid-Binding Globulin (TBG): Birth control can elevate TBG levels, which reduces the amount of free, active thyroid hormone available to your cells. Additionally, long term use of the pill depletes nutrients that are essential for optimal thyroid function- zinc, selenium, and vitamin D.
Impact on Autoimmune Conditions: Studies suggest a potential link between birth control use and autoimmune thyroid conditions, such as Hashimoto’s. This is due to the impact of the pill on your gut health, and because upwards of 70% of your immune system is housed in the gut? If your gut health tanks, your immune system is dampened- this can increase the likelihood of autoimmune issues.
Microbiome Disruption: Hormonal contraceptives can alter gut flora (your microbiome), contributing to dysbiosis, which can exacerbate bloating, constipation, or leaky gut. In your gut, there’s an entire group of bacteria (your estrobolome) dedicated to regulating- you guessed it- estrogen. So when these bacteria are impacted, your side effects from the pill can get even worse.
Inflammation: Synthetic hormones can increase intestinal permeability (leaky gut), allowing toxins and inflammatory compounds to enter the bloodstream, triggering systemic inflammation. This chronic inflammation combined with an overwhelmed nervous system (living in our modern world, basically we’re all wired/ stressed) creates a vicious cycle of digestive issues and weight gain/ puffiness.
Holistic Strategies for Transitioning Off Birth Control
If you’re ready to stop hormonal birth control and want to support your body during this transition, here are key strategies to promote hormonal balance and overall health:
Deeply Nourish Your Body
Focus on a nutrient-dense diet rich in whole foods.
Leafy Greens & Cruciferous Veggies: Support liver detoxification to remove excess natural and synthetic hormones.
Wild-Caught Salmon: Provides omega-3s for inflammation and mood regulation (especially for brain fog!)
Pumpkin Seeds & Brazil Nuts: High in zinc and selenium for thyroid support.
Adequate Protein Intake: Aiming for 20-30g at every meal will give your body the building blocks it needs to repair.
Support Hormonal Detoxification
Liver Support: Incorporate foods like dandelion greens, milk thistle, and turmeric to assist in metabolizing excess synthetic hormones. Daily or weekly sauna sessions along with lymphatic massage, dry brushing, and rebounding are excellent for detoxing!
Hydration and Fiber: Drink plenty of filtered water (yes, it really does matter. no, a brita doesn’t count) and consume high-fiber foods to support bowel regularity and hormone elimination. Bonus points if you incorporate some Celtic sea salt or electrolyte powder to actually hydrate instead of just chug water!
“Go With the Flow”
Cycle Syncing: learning about the four distinct phases of your cycle (menstrual, follicular, ovulatory, and luteal) and what your body craves during each phase will empower you to choose food, movement, and social plans that align with your hormonal “battery”!
Stress Management: Practice yoga, breathwork, journaling, EFT tapping, and slow down. Make it a habit to not check your phone every two seconds and instead look for slower activities like reading, walking, and creative hobbies. Finding time to not be SO busy and rushed will go a long way in your body and mind feeling better.
Monitor Your Cycle as a Vital Sign
Track your cycle using apps or charts to observe changes in length, flow, and ovulation as your body transitions. This data can provide insights into your hormonal health and guide adjustments to your wellness plan. My favorite simple tracking app is Stardust, but if you want to nerd out, investing in an Oura ring and connecting it to the Natural Cycles app are both excellent options!
Herbal Support
Your healing journey can quickly get overwhelmed with dozens of new supplements, so I love an herbal tincture that covers a lot of bases. The herbal support I used to get my own cycle back after I went off the pill is Soothe from Peace Love Hormones! You can get 15% off with this link 🫶🏻
Empowerment Through Education
Transitioning off hormonal birth control is a deeply personal journey, but it’s also an opportunity to reconnect with your body’s natural rhythms and regain control over your health. By understanding your cycle as a vital sign, addressing root causes, and supporting your body holistically, you can create a foundation for long-term wellness.
Further Reading:
Hormone Intelligence by Dr. Aviva Romm (one of my FAVORITE practitioners!)
The Fifth Vital Sign by Lisa Hendrickson-Jack
This is Your Brain on Birth Control by Sarah Hill
Are you ready to take the first step? Let’s work together to restore your hormonal health and create a personalized plan that honors your unique needs.
