January 12, 2026, 3:24 am | Read time: 4 minutes

The Classic: Vitamin C

No matter how much or little you know about nutrition, you’re familiar with the term Vitamin C. And for good reason: The vitamin is involved in a multitude of metabolic processes. As an antioxidant, it protects against cell damage, helps build connective tissue, bones, and teeth. It is also important for the immune system and supports iron absorption from plant-based foods. Plenty of reasons to want to consume enough of it!

According to a British review, there is no Vitamin C deficiency despite taking the pill, as long as there is sufficient intake through food!¹ It’s worth incorporating some Vitamin C powerhouses into your diet. Top sources include:

• Rosehip
• Bell peppers
• Brussels sprouts
• Cauliflower
• Lemon
• Kiwi
• Orange

Furthermore, Dr. Gößlinghoff advises generally focusing on antioxidants. Besides Vitamin C, she also mentions Vitamin E. You can find plenty of this in plant oils, nuts, and seeds.

From Vitamin B1 to B12

“With the newer pills, there is often a B12 deficiency, sometimes also B9, meaning folate deficiency,” says Dr. Gößlinghoff. However, “the entire B-complex is somewhat affected.”

Folate

Folate is important for cell division, blood formation, nerve function, and amino acid metabolism. Pregnant women, in particular, should ensure adequate intake. It is crucial for the development of the child’s nervous system. Those who stop taking the pill when planning to conceive can seek medical advice on supplementation. Folate is primarily found in foods such as:

• Green leafy vegetables
• Tomatoes
• Legumes
• Nuts
• Whole grain products
• Eggs

Vitamin B12

The vitamin functions as a coenzyme in the body and works closely with folate in cell division and differentiation, such as in blood formation and DNA synthesis. According to current knowledge, the requirement can only be met through animal-based foods. The following products are particularly rich in B12:

• Meat and meat products
• Fish
• Seafood
• Eggs
• Milk and dairy products

More on the topic

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Pay Attention to Minerals and Trace Elements Too

Let’s move on to minerals. Often, there is an increased need for magnesium and zinc when taking the birth control pill, and sometimes for selenium as well.

Magnesium

This electrolyte is important for a variety of functions: energy metabolism, heart health, strong bones, muscle function, and hormonal balance. Therefore, the following foods should regularly be on the menu:

• Seeds and nuts, such as almonds, flaxseeds, and sesame
• Whole grain products
• Cocoa powder and dark chocolate
• Legumes
• Green leafy vegetables
• Fish and seafood
• Possibly drinking water, depending on hardness and source (see label)

Zinc

Zinc is an essential trace element, important for the immune system, among other things. However, our body cannot store zinc. Therefore, it must be regularly supplied through food:

• Beef and pork
• Milk and dairy products
• Eggs
• Nuts
• Wheat or rye germ

Selenium

The trace element selenium protects cells from radicals. It is also involved in the regulation of thyroid hormones. Some plants can accumulate selenium significantly. However, the selenium content in European soils varies greatly. Since animal feed is enriched with selenium, animal-based foods can more reliably contribute to selenium supply. The trace element is found in:

• Meat and eggs
• Nuts, especially Brazil nuts
• Cruciferous vegetables, such as broccoli
• Onions and garlic
• Mushrooms
• Legumes

Definitely Watch Out for These 5 Nutrients

The most important nutrients are therefore:

• Vitamin C
• Folic acid
• Vitamin B12
• Magnesium
• Zinc

That’s quite a lot! Depending on the birth control pill preparation, additional B-complex vitamins and selenium may also be needed. Furthermore, other medications you take regularly can increase the need for certain nutrients. Discuss this with your gynecologist or a nutrition specialist.

Dr. Gößlinghoff points out that previous studies on pill intake and nutrient supply are cross-sectional surveys with different preparations and dosages. “These are all just gentle indications,” says the gynecologist. Nevertheless, she concludes: “Whether you take the pill or not, a healthy, balanced diet ensures a balanced nutrient level.”