Thinking of Coming Off Birth Control? Here’s How to Support Your Hormones Naturally
- Dr. Jessica
- May 12
- 5 min read
If you’re planning to stop hormonal birth control to prepare for pregnancy or reconnect with your natural cycle, it’s important to support your body through the transition or even before.
Many women experience symptoms after stopping the pill such as; irregular periods, acne, mood swings, bloating, or fatigue. This is sometimes called post-birth control syndrome (PBCS), a term used to describe the hormone imbalances that can happen as your body re adjusts (Romm, 2019).
But here’s the thing: you don’t have to “wait it out.” There are steps you can take to nourish your body and restore hormone balance naturally after birth control, or even starting a couple months prior to stopping.
Let’s break down five key strategies to rebalance hormones naturally after the pill, so you can feel your best and support your natural rhythms.
1️⃣ Support Your Liver: Enhance Estrogen Detox After Birth Control
Your liver plays a vital role in breaking down and clearing out excess hormones, both natural and synthetic. The pill can place extra demand on the liver’s detoxification pathways, especially the enzymes responsible for estrogen metabolism after stopping birth control (Barrett, 2014).
If these pathways are sluggish, estrogen can build up, contributing to estrogen dominance after birth control with symptoms like breast tenderness, bloating, or heavy periods.
✅ How to support your liver naturally after the pill:
Add cruciferous vegetables for hormone detox (broccoli, cauliflower, kale) 4–5 times per week.
Start mornings with warm lemon water for liver support.
Cook with garlic and turmeric for liver-loving compounds.
Limit alcohol and processed foods that burden detox pathways.
Supplements may also be needed
👉 Research supports Sarah’s experience: cruciferous vegetables contain indole-3-carbinol and sulforaphane, compounds that improve estrogen clearance through liver detox pathways (Michnovicz, 1997).
2️⃣ Heal Your Gut: Improve Estrogen Metabolism After the Pill
Did you know your gut is crucial for eliminating estrogen? A healthy gut microbiome helps metabolize and remove estrogen through stool. But hormonal birth control can disrupt gut bacteria, leading to “pill-induced dysbiosis” and higher risk of estrogen recirculation after birth control (Pawlowski, 2021).
This imbalance can cause bloating, constipation, food sensitivities, and hormone-related symptoms.
✅ How to support your gut naturally after stopping the pill:
Eat probiotic-rich foods for hormone balance (yogurt, kefir, sauerkraut, kimchi).
Increase dietary fibre for estrogen metabolism—flax, chia, beans, veggies.
Manage stress through yoga, meditation, or breathwork to support digestion.
Patient Insight: E.H., 32 "I’d been off the pill for six months and still had bloating, irregular bowels, and bad PMS. Dr. Jessica explained how the pill can disrupt gut bacteria. We focused on probiotics, fiber, and cutting back sugar. Within a few weeks, my digestion felt more regular—and my mood swings improved too. It wasn’t overnight, but I felt more balanced month by month.”
👉 Research shows estrogen is recycled through the estrobolome (gut bacteria that process estrogen). When the microbiome is disrupted, estrogen can recirculate, worsening PMS and estrogen dominance (Baker, 2017). Supporting gut health reduces this estrogen recycling.
3️⃣ Replenish Nutrients Depleted by the Pill
One of the most overlooked effects of hormonal birth control is nutrient depletion. Research shows the pill lowers levels of:
B vitamins (B2, B6, B12)
Folate
Vitamin C
Magnesium
Zinc
Selenium (Palmery, 2013)
These nutrients are essential for hormone production after stopping birth control, ovulation, thyroid health, and mood regulation. Without them, you may experience fatigue, low mood, or difficulty losing weight after coming off the pill.
✅ How to replenish nutrients post-pill:
Eat nutrient-dense foods for hormone balance: leafy greens, nuts, seeds, legumes, eggs, grass-fed meats.
Add vitamin C-rich foods for hormonal support (citrus, peppers, berries).
Consider a high-quality multivitamin for post-birth control recovery.
👉 Research shows that low B6 and magnesium levels contribute to PMS and mood swings, and replenishing these helps regulate hormones post-pill (Abdullah, 2020).
4️⃣ Track Your Menstrual Cycle: Reconnect with Ovulation Signs
When you’ve been on hormonal birth control, your natural cycle has been paused. Coming off the pill is a chance to reconnect with ovulation and hormone signals. Tracking your cycle helps you learn when (or if) you’re ovulating, how long your luteal phase is, and if your hormones are balancing.
✅ How to track your cycle naturally:
Mark the first day of each period as day 1
Watch for cervical mucus changes signaling ovulation (look for egg white consistency)
Record basal body temperature (BBT) everyday on waking to confirm ovulation with a thermometer.
Patient Insight: M.B., 27 "I started tracking my BBT after stopping the pill, it took three months for ovulation to return. By charting my temps and cervical mucus, I felt empowered knowing what was happening—even when my cycles were irregular. It reduced my anxiety and gave me a sense of control.”
👉 A 2021 study confirmed fertility awareness methods (BBT, cervical mucus) are valuable for monitoring ovulation after stopping hormonal contraception (Frank-Herrmann, 2021).
5️⃣ Support Estrogen & Progesterone Balance
Finally, many women experience estrogen dominance after stopping birth control or too much estrogen relative to progesterone. Symptoms can include:
Heavy, painful periods
Mood swings
Breast tenderness
Acne
Weight gain around hips and thighs
Balancing these hormones takes time. Supporting the liver, gut, and nutrient status creates the foundation for progesterone production.
✅ Ways to balance hormones naturally after the pill:
Continue liver and gut support to aid hormone metabolism.
Eat foods rich in vitamin B6, magnesium, and zinc to promote progesterone.
Reduce alcohol and sugar to lower inflammation.
Prioritize sleep and stress management to support hormone repair.
Patient Insight: R.W., 31 "After stopping the pill, my periods were so heavy and painful. I was exhausted every month and felt stuck. It took some time, but by month five, I finally felt balanced, with more energy and no more PMS rage. It wasn’t overnight, but it worked.”
👉 Research shows chronic inflammation and impaired estrogen clearance contribute to estrogen dominance; diet and lifestyle interventions improve hormone balance (Sohn, 2018).
Ready to Balance Your Hormones Naturally After Birth Control?
Coming off birth control doesn’t have to feel overwhelming, you’re not meant to navigate this alone.
Whether you’re preparing for pregnancy, struggling with irregular cycles, or simply want to feel more balanced, I’m here to guide you.
As a naturopathic doctor, I use lab testing, nutrition, and holistic strategies to help women restore hormone balance after hormonal birth control, or start prior to coming off the pill to make the transition easier.
References:
Barrett, E.S., et al. (2014). Hormonal contraception and breast cancer risk. International Journal of Women’s Health.
Palmery, M., et al. (2013). Oral contraceptives and changes in nutritional requirements. European Review for Medical and Pharmacological Sciences.
Baker, J.M., et al. (2017). Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas.
Frank-Herrmann, P., et al. (2021). Fertility awareness methods after hormonal contraception. Archives of Gynecology and Obstetrics.
Michnovicz, J.J. (1997). Influence of dietary indole-3-carbinol on estrogen metabolism in humans. Journal of the National Cancer Institute.
Sohn, S.H., et al. (2018). The role of gut microbiota in estrogen metabolism. Nutrients.
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