Synthetic Hormones and Nutrient Depletion

Hormonal birth control as well as hormone replacement therapy (HRT) has been linked to problems with natural hormone regulation, estrogen dominance, and can also alter gut flora. What many women don't realize however is that it can also cause nutrient deficiencies in vitamins B2, B12, B6 and folate as well as minerals magnesium, zinc and selenium.  See below for a list of foods that are rich in these vitamins and minerals.  Incorporating these foods into your diet will help to offset any nutrient deficiencies you may have if you are taking hormonal birth control or HRT. 

  1. Vitamin B2: Beef liver, lamb, spinach, yogurt, beet greens, mushrooms, almonds
  2. Vitamin B12: Sardines, salmon, beef liver, mackerel, lamb, nutritional yeast, feta and cottage cheese, eggs.
  3. Vitamin B6: Tuna, turkey, beef, pistachios, avocado
  4. Folate: Lentils, pinto beans, dark leafy greens, avocado, asparagus, chicken and beef liver
  5. Zinc: Beef, lamb, sesame seeds, pumpkin seeds, lentils, cashews, garbanzo beans
  6. Magnesium: Spinach, swiss chard, pumpkin seeds, quinoa, black beans, almonds, yogurt, kefir, avocado
  7. Selenium: Brazil nuts, shrimp, tuna, sardines, salmon, turkey, cod, chicken, lamb, scallops, beef
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Photo courtesy of Time Magazine cover issue April 7th, 1967

Jennifer Spithill