How The Pill Depletes Vitamins and Minerals That Your Skin Needs

Welcome to Part 2 of our Post Pill Acne series! For Part 1 please click here.

It has been shown that the Pill depletes vitamins and minerals that your body needs to regulate oil production, reduce inflammation, and support healthy hormone detox. If you’re dealing with post-pill acne, low energy, or irregular periods, a nutrient gap could be playing a major role!

Despite how common these nutrient depletions are, they’re rarely discussed during your appointment with doctors. That’s because in conventional medicine the focus is typically on managing symptoms (like acne or irregular periods) rather than addressing underlying causes like nutrient status or hormone health. As a result, many women are prescribed the pill without being told how it might impact their long-term wellbeing or what to watch out for when they eventually come off it.

This isn’t about blaming doctors though, it’s about bridging a gap in awareness and showing you just how important this holistic knowledge is! By understanding how your body truly works and what it needs to thrive, you can make more informed choices and support your skin from the inside out.

1. How The Pill Depletes Vitamins and Minerals

Research shows that the pill can interfere with the absorption and metabolism of key nutrients, including:

• B vitamins (especially B6, B12, folate)

• Magnesium

• Zinc

• Selenium

• Vitamin C

• Vitamin E

These nutrients are so important for hormone regulation and liver detox to skin repair, collagen production, and inflammation control. Over time, long-term use of the pill can leave your system seriously lacking, and your skin more vulnerable to breakouts once you stop taking it.

The good news is that this is all completely reversible, but it takes time and active replenishing.

2. The Top Nutrients for Skin and Hormone Health and Where to Find Them

Here’s a breakdown of the key nutrients affected by the pill, why they matter for your skin, and where to get them:

B Vitamins (especially B6, B12, Folate)

• Why they matter: Support hormonal balance, energy, mood, and liver detox

• Best food sources: Red meat, poultry, fish, eggs, dairy, leafy greens

• Extra tip: Vegans and vegetarians may need B12 supplementation

Magnesium

• Why it matters: Helps reduce stress, balance blood sugar, calm inflammation

• Best food sources: Spinach, avocado, 70%+ dark chocolate, Brazil nuts, pumpkin seeds, flaxseeds

Zinc

• Why it matters: Essential for wound healing, immune function, and acne control

• Best food sources: Red meat, eggs, dairy, legumes, wholegrains, nuts/seeds

Selenium

• Why it matters: Powerful antioxidant, supports thyroid + hormone detox pathways

• Best food sources: Brazil nuts, chia seeds, cashews, salmon, eggs, asparagus

Vitamin C

• Why it matters: Supports collagen production, immune health, and liver function

• Best food sources: Kiwis, peppers, citrus fruits, broccoli, strawberries

Vitamin E

• Why it matters: Nourishes skin, protects against oxidative stress

• Best food sources: Avocado, almonds, sunflower seeds, mango, red peppers

3. How To Replenish Depleted Vitamins and Minerals

Ideally, you want to start replenishing a minimum of 12 weeks before stopping the pill and continue well into the months after.

Here’s how to approach it:

Step 1: Prioritise Whole, Nutrient-Dense Foods

• Build meals around colourful plants, protein, and healthy fats

• Aim to “eat the rainbow” and include variety, imagine each colour brings a different set of antioxidants (which it does!)

Step 2: Consider Quality Supplementation

• If your diet has gaps or symptoms are persistent, supplements can help bridge the shortfall

• Look for food-based or practitioner-grade brands (Melanie can guide you here during a consultation)

Step 3: Be Consistent and Patient

• It can take 8–12+ weeks of steady intake to see improvements in hormone-related symptoms and skin health

• This is long-term nourishment, not a quick fix and your skin will thank you for it

Get Personalised Support Here

Now that you know how the Pill depletes vitamins and minerals, you may still be unusre where to start or what your body specifically needs, Melanie offers virtual consultations where she’ll assess your lifestyle, skin, and goals and create a tailored supplement and skincare plan just for you.

And stay tuned! Melanie’s upcoming Post-Pill Acne eBook will feature food plans, supplement protocols, and product recommendations to help you feel supported every step of the way. View all of our eBooks here.

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