by Dr. Birgit Wogatzky | Apr 1, 2025 | Symptoms of nutrient deficiency
Have you ever wondered how your birth control pill affects your mineral balance? If you use hormonal contraception, it’s essential to support your body in the best way possible – and magnesium plays a key role in this.
Why Magnesium is Essential
Magnesium is more than just a mineral. It’s a true all-rounder, involved in over 300 biochemical processes. It supports muscle and nerve function, maintains a steady heartbeat and healthy blood pressure, strengthens bones and teeth, and helps convert food into energy.
Studies suggest that women who take hormonal contraceptives like the pill often have lower magnesium levels – more on this below.
Magnesium-Rich Foods for Your Health
The best way to ensure a sufficient magnesium intake is through a varied, balanced diet. Some excellent sources of magnesium include:
- Leafy green vegetables: Spinach, kale, and other greens are packed with vitamins and provide a great magnesium boost.
- Nuts & seeds: Almonds, cashews, and sunflower seeds are not only delicious snacks but also excellent sources of magnesium.
- Whole grains & legumes: Wholegrain bread, oats, beans, and lentils offer long-lasting energy and help maintain your mineral balance.
- Fish: Salmon, mackerel, and other oily fish contain both omega-3 fatty acids and magnesium.
- Drinking water: Depending on its mineral content, your tap or bottled water can also contribute to your magnesium intake.
Balance is key: an excessive intake of other minerals – such as calcium, iron, or copper – can hinder magnesium absorption, especially when taken in high-dose supplements.
Recommended Daily Intake and Special Needs
For adults, the recommended daily magnesium intake is generally between 300 and 400 mg. During pregnancy, breastfeeding, high-stress periods, or when taking certain medications, your needs may increase.
A magnesium deficiency can manifest through muscle cramps and twitches, fatigue and sleep disturbances, headaches, irregular heartbeat, and an increased susceptibility to stress and anxiety.
Interesting Fact: Since only about 1% of the body’s magnesium is measurable in the blood, long-term deficiencies often go unnoticed. A magnesium retention test can help detect true deficiencies.
Causes of Magnesium Deficiency
A lack of magnesium can have various causes. Aside from an insufficient intake through diet, the following factors may also contribute:
- Impaired absorption: Digestive disorders like chronic diarrhoea, malabsorption, or intestinal surgery can hinder magnesium absorption.
- Increased excretion: Intense physical activity, excessive sweating, kidney disease, or poorly managed diabetes can lead to higher magnesium loss.
- Medication effects: Certain medications – such as diuretics, antibiotics, and hormonal contraceptives – can disrupt magnesium levels.
Hormonal Contraception and Increased Magnesium Needs
Several studies, including research by Palmery et al. (2013), have shown that taking the pill can impact magnesium metabolism. Women using hormonal contraceptives often have lower magnesium levels, which can disrupt the delicate balance between magnesium and calcium. This imbalance not only affects heart health but can also influence blood clotting.
For this reason, if you’re using hormonal contraception, it’s especially important to ensure adequate magnesium intake – whether through a conscious diet or, if needed, with targeted supplementation, ideally in consultation with your doctor.
Your Path to Better Wellbeing
Magnesium is a crucial mineral that significantly contributes to your overall health and wellbeing. A balanced diet rich in magnesium-containing foods can help you meet your daily needs – and if necessary, professional advice on supplementation can be beneficial.
Look after your magnesium levels!
If you take hormonal contraceptives like the pill, keeping an eye on your magnesium intake is worthwhile. Talk to your doctor or a nutritionist about ways to optimise your levels and enhance your wellbeing – your body will thank you!
Take action now and build a solid foundation for your health!
by Dr. Birgit Wogatzky | Mar 5, 2025 | Symptoms of nutrient deficiency
The Pill and Its Side Effects: What to Know and How to Support Your Body
The contraceptive pill is a convenient and popular choice – but did you know it affects your body in various ways? Don’t worry, we’re here to explain the most common side effects and share tips on how to keep your body balanced while using hormonal contraception.
1. Minor Symptoms, Major Impact
Many women experience headaches, mood swings, spotting, or breast tenderness. A drop in libido is also common. Sound familiar? These side effects are not unusual and can often be improved with small lifestyle adjustments.
2. Rare but Serious Risks
Did you know that the pill can increase the risk of thrombosis and embolism? This includes deep vein thrombosis, strokes, and heart attacks. Sudden vision problems or high blood pressure could be warning signs – if you notice them, see a doctor immediately!
3. Your Liver is Working Overtime
Since the pill is processed through the liver, it can put extra strain on this vital organ. Over time, this may lead to issues like gallbladder problems or even liver damage. Support your liver by staying hydrated and eating a nutrient-rich diet.
4. Could You Be Lacking Essential Nutrients?
Taking the pill can increase your body’s demand for certain vitamins and minerals – particularly vitamins B6, B9, B12, C, and E, as well as magnesium and zinc. A balanced diet and high-quality supplements can help fill these gaps.
5. Thinking Long Term
Some studies suggest that the pill may slightly raise the risk of certain cancers, such as breast or cervical cancer. On the other hand, it can also reduce the risk of ovarian cancer. The best approach? Talk to your doctor to understand the potential risks and benefits for you.
6. How’s Your Thyroid?
The hormones in the pill can influence thyroid function. If you’re suddenly feeling fatigued or low on energy, it might be worth getting your thyroid levels checked. A healthy thyroid is key to overall wellbeing.
7. What You Can Do
Regular check-ups with your doctor are essential, but there’s also a lot you can do yourself: maintain a balanced diet, stay active, get enough sleep, and manage stress levels. Supporting your body with the right supplements can also make a difference.
Don’t forget to follow us on social media and subscribe to our newsletter – stay informed and make the best choices for your health! 🌸✨
by Dr. Birgit Wogatzky | Feb 10, 2025 | Symptoms of nutrient deficiency
Riboflavin – The Overlooked Vitamin for Women
Missing an Essential Vitamin?
Did you know that the birth control pill doesn’t just affect hormone levels but also increases your need for riboflavin (Vitamin B2)? This nutrient is vital for your health and well-being, and a deficiency could even worsen side effects like migraines.
Why is Riboflavin So Special?
Riboflavin is a water-soluble vitamin involved in numerous critical processes. It supports energy metabolism and the immune system, protects cells from oxidative stress, and helps activate other important vitamins like vitamin D and folate. It’s also essential for healthy skin, hair, and nails. For women, riboflavin plays an even bigger role, influencing hormonal processes.
Birth Control and Riboflavin Deficiency – What Happens in Your Body?
Taking the pill increases your need for riboflavin. Why? Hormones in the pill, such as estrogen, stimulate specific riboflavin-binding proteins that distribute the vitamin throughout your body, lowering blood levels. This “hormonally induced riboflavin scavenging” effect of the pill raises the risk of deficiency. Studies suggest that women with a riboflavin deficiency are more likely to experience migraines and may also feel other side effects of the pill more intensely.
Natural Riboflavin Sources for Your Diet
Riboflavin is found in many foods—but is it enough? The best sources include:
- Dairy products like cheese and yogurt
- Mushrooms like champignons and oyster mushrooms
- Legumes such as lentils and beans
- Fish like mackerel and pollock
- Whole grains and nuts
Women following a vegan diet or avoiding dairy are especially at risk of not getting enough riboflavin. Also, keep in mind that riboflavin is destroyed by light, so store these foods in the dark. Since it’s water-soluble, riboflavin can easily leach out during cooking, so be mindful of preparation methods.
Take Care of Your Health While Using Birth Control!
Birth control is a personal choice, but it shouldn’t compromise your nutrient levels. Maintain a balanced diet and consider supplementing your riboflavin intake—e.g. with Resilovit® pill, specially designed for women using hormonal contraception, providing 4.2 mg of riboflavin daily.
Your body will thank you!
by Dr. Birgit Wogatzky | Jan 9, 2025 | Symptoms of nutrient deficiency
Which Vitamins and Minerals Are Often Depleted by Birth Control Pills?
Ever Wondered What the Pill Does Beyond Contraception?
Did you know that the birth control pill can affect more than just your hormone levels? It can also influence the balance of certain vitamins and minerals in your body, potentially impacting your well-being and even contributing to common side effects.
In this blog post, we’ll explore the most common nutrient deficiencies associated with the pill and how they can affect your health.
Which Vitamins and Minerals Are Affected?
Taking the pill regularly can lead to deficiencies in the following micronutrients:
- B Vitamins (B2, B6, B12, and Folate): These are essential for energy metabolism, blood production and your mental health. A deficiency can cause fatigue, difficulty concentrating, and anemia. Folate is crucial for cell division and renewal, and its deficiency can increase the risk of birth defects, making it especially important for women trying to conceive.
- Vitamins C and E: As antioxidants, these vitamins protect cells from oxidative stress. A lack can weaken the immune system and accelerate skin aging.
- Magnesium: This mineral is vital for muscle function and energy metabolism. A deficiency may lead to muscle cramps, fatigue, and headaches.
- Zinc: Zinc supports the immune system, wound healing, skin and hair. A deficiency can result in skin issues, hair loss, and a greater susceptibility to infections.
How Might a Deficiency Affect You?
An imbalance in these nutrients can manifest in various symptoms:
- Energy Loss and Fatigue: Struggling to get out of bed or feeling sluggish all day? Low levels of B vitamins and magnesium can lead to persistent exhaustion.
- Skin and Hair Issues: If your skin is breaking out or your hair seems dull and lifeless, a lack of zinc and Vitamin C could be contributing to these problems.
- Mood Swings: Feeling on top of the world one minute and down the next? A deficiency in Vitamin B6 can disrupt serotonin production, affecting mood stability and even contributing to depressive disorder.
Expert Tip
„Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein to help counteract nutrient deficiencies. However, in some cases, supplementation might be necessary—especially if you face additional risk factors like stress or a vegan diet. Products like Resilovit® pill are specifically designed to address the nutrient deficiencies caused by birth control pills. They provide a blend of vitamins, minerals, and antioxidants to meet your increased needs.“
While the pill offers a reliable contraceptive method, it can also disrupt your nutrient balance. By maintaining a conscious approach to your diet and, if needed, incorporating targeted supplements, you can help prevent deficiencies, reduce side effects, and improve your overall well-being. Listen to your body and support it with the nutrients it needs.
by Dr. Birgit Wogatzky | Dec 3, 2024 | Symptoms of nutrient deficiency
The Surprising Link Between Oral Contraceptives and Vitamin B6: What Every Young Woman Needs to Know
As a young woman navigating the myriad of health information available, you may already be familiar with the benefits of oral contraceptives (OCs) for birth control and managing menstrual symptoms. However, a less well-known aspect of using OCs is their impact on your nutritional health, specifically regarding vitamin B6. Recent research sheds light on how this essential nutrient can influence your physical mental well-being. This is especially important if you’re using hormonal contraception, as lack of vitamin B6 can potentially exacerbate common side effects of OCs such as depressive disorders.
The Importance of Vitamin B6 for Mental Health
Vitamin B6 plays a crucial role in various bodily functions, but one of its most significant roles is as a cofactor in the tryptophan-serotonin pathway. This pathway is essential for mood regulation. What happens in this pathway is that the essential amino acid tryptophan is converted in the body into serotonin. Serotonin is a key neurotransmitter that contributes to feelings of well-being and happiness.
Vitamin B6 is a critical cofactor in the enzymatic process that converts tryptophan into serotonin. Without sufficient vitamin B6, the conversion slows down, potentially reducing serotonin levels. This disruption can affect mood regulation and sleep patterns, leading to symptoms like irritability, fatigue, or even depression.
The Impact of Oral Contraceptives on Vitamin B6 Status
Oral contraceptives can significantly interfere with vitamin B6 status. Women using OCs have a higher risk of developing vitamin B6 deficiency compared to non-users. Studies show that 48.1% of OC users have deficient or marginal vitamin B6 status, compared to just 18.4% of those not using OCs. While some studies suggest that levels can normalize with prolonged use or supplementation, deficiencies remain a concern for many women.
When OCs interfere with vitamin B6 status, they can indirectly hinder the efficient use of tryptophan, lowering serotonin levels and exacerbating a common side effect of the birth control pill: mood swings and depressive disorders.
The Study: Exploring the Connection
A recent 12-week, randomized, double-blind crossover trial focused on this very issue. The study involved college-aged women (18-25 years old) who had been using OCs (a combination of estrogen and progestin) consistently for at least a year. These women did not take any other dietary supplements, ensuring that the results were specific to the effects of vitamin B6.
Participants underwent two 4-week treatment periods separated by a 4-week washout phase. During one period, they supplemented vitamin B6 daily, while during the other, they were given a placebo. They maintained their usual exercise and eating habits, and their dietary vitamin B6 intake remained consistent (1.2–1.4 mg/day) throughout the study.
Benefits of B6 Supplementation for OC Users
The results were revealing:
- Improved Vitamin B6 Status: After the supplementation period, participants’ vitamin B6 levels significantly increased.
- Reduction in Depressive Symptoms: Participants showed a 20% reduction in depressive symptoms with vitamin B6 supplementation, compared to an 11% increase during the placebo period.
What Does This Mean for You?
The evidence is clear: oral contraceptives can interfere with vitamin B6 levels, potentially impacting mood and mental well-being. However, these effects can often be mitigated with appropriate dietary changes or supplementation.
Practical Takeaways
- Stay Informed: Knowing how your contraceptive choice interacts with your nutrition is crucial for making empowered health decisions.
- Monitor Your Diet: Incorporate vitamin B6-rich foods like fish, poultry, potatoes, and non-citrus fruits to maintain adequate levels naturally.
- Consider Supplementation: Studies recommend a daily intake of 1.5 to 5 mg of vitamin B6 for most OC users to prevent deficiencies and support mood regulation.
Final Thoughts
While more research is needed to fully understand the relationship between oral contraceptives and vitamin B6, the current evidence underscores the importance of maintaining optimal nutrient levels for overall well-being. By staying proactive about your nutrition, you can better manage potential side effects of hormonal contraception and support your mental health.
Remember, your health journey is personal, and informed choices are key to feeling your best every day.
