I was sixteen years old when I was put on hormonal birth control.
Like a lot of female athletes, it wasn’t really a choice. It was a solution. Irregular periods, hormonal imbalance, the physical demands of elite training — birth control was handed to me like it was standard protocol. And for years, on and off, that’s exactly how I treated it.
What nobody told me was what would happen when I stopped.
What Happened When I Came Off
It was around last year that I decided I was done. Years of being on and off hormonal birth control had left me feeling like a stranger in my own body. My hormones were all over the place. My skin was breaking out. My gut was a mess. I was dealing with weight fluctuations and mood instability that I couldn’t get ahead of no matter what I tried.
I reluctantly got back on because I couldn’t manage the withdrawal. But even back on the pill, my body kept rebelling—the acne, the mood swings, the feeling that nothing was working the way it should. I knew I needed a real reset. I wanted control over my own body again.
So I started researching. I spent hours reading about how to transition off hormonal birth control in a way that didn’t send my body into complete chaos. What I found kept coming back to the same thing — prenatal vitamins.
Hundreds of women, many of them former athletes, were talking about using prenatals to bridge the hormonal shift and replenish the vitamin deficiencies that birth control depletes over time. I decided to start taking them during my last pack so my body could begin adjusting before I stopped completely.
The changes were subtle at first. My energy started improving. My hair felt thicker. My cycle began to regulate in a way it hadn’t in years.
But it wasn’t until the three-month mark that I really felt and saw the difference—in my skin, my hair thickness, my energy levels and my cycle consistency
What I Did Differently — The NCAA Supplement Standard
As a former Division 1 athlete, I was no stranger to scrutinizing everything I put in my body. NCAA drug testing meant I could not just grab whatever was on the shelf at Target. I verified every supplement was third-party tested and certified clean and free of banned substances.
That level of discipline turned out to be one of the best things that ever happened to me in this transition.
While most people Google “best prenatal vitamin” and grab whatever comes up first, I approached this the same way I approached everything as an athlete—with research, standards, and intentionality.
I was not going to put something in my body just because it was popular. I needed to understand exactly what each ingredient was, how the company tested their product, and why the formula actually worked.
What I found changed everything.
The Three Supplements That Changed Everything
After months of research and years of knowing how to vet supplements at an NCAA level, I landed on three products that I genuinely believe made the difference in my transition off hormonal birth control.
1. FullWell Prenatal Multivitamin
Research published in nutritional medicine journals has consistently shown that oral contraceptives deplete key micronutrients over time—specifically B6, B12, folate, zinc, and magnesium. These are not minor deficiencies. They affect energy, mood, hormone production, and cellular function. For women who have been on hormonal birth control for years, the depletion compounds.
FullWell is specifically formulated to address exactly this. Their team third-party tests every batch, doses each nutrient meticulously, and creates a formula your body actually absorbs—unlike most prenatals on the market that use cheap synthetic forms your body cannot properly utilize.
I started taking it during my last pack and noticed subtle shifts within the first few weeks—better energy, less brain fog, and a general sense of stability I had not felt in months.
2. Nordic Naturals Prenatal DHA
Omega-3 fatty acids play a critical role in hormonal health, brain function, and inflammation regulation. When you come off hormonal birth control, your body needs support rebalancing—and omega-3s are one of the most evidence-backed ways to do that.
Nordic Naturals is one of the most trusted supplement brands available. Third-party tested, clean ingredients, no aftertaste. I took two daily alongside the multivitamin in the morning. Omega-3 fatty acids play a critical role in hormonal health, brain function, and inflammation regulation. Studies on DHA and EPA have consistently shown they support prostaglandin balance, reduce systemic inflammation, and help regulate the hormonal fluctuations that occur after stopping oral contraceptives.
When you come off hormonal birth control, your body needs support rebalancing—and omega-3s are one of the most evidence-backed ways to provide that support.
3. Double Wood Magnesium Glycinate
Magnesium deficiency is one of the most common nutrient deficiencies in women—and hormonal birth control accelerates that depletion. Research shows magnesium glycinate specifically improves sleep quality, reduces anxiety, and supports healthy cortisol regulation—all of which are disrupted during hormonal transitions.
The glycinate form matters. It absorbs significantly better than magnesium oxide or citrate and is far gentler on the stomach. This is not a supplement you can substitute with a generic version and expect the same results.
Within two weeks of adding this at night, I noticed my sleep was deeper and my anxiety was noticeably lower. By month three my cycle had regulated in a way it never had while on birth control.
This article is for informational purposes only and does not constitute medical advice. The statements in this article have not been evaluated by the Food and Drug Administration. Always consult with your healthcare provider before making changes to your supplement regimen or discontinuing hormonal birth control.
Palmery, M., Saraceno, A., Vaiarelli, A., & Carlomagno, G. (2013). Oral contraceptives and changes in nutritional requirements. European Review for Medical and Pharmacological Sciences, 17(13), 1804–1813.
Bottiglieri, T. (1996). Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Reviews, 54(12), 382–390.
Simopoulos, A.P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505.
Boyle, N.B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9(5), 429.
What I Wish Someone Had Told Me
Coming off hormonal birth control after years of athletic training is not just a physical transition. It is a reclaiming.
Hormonal birth control suppressed your body — hormonally, nutritionally, cyclically — for however long you were on it. What you experience when you come off is not weakness. Your body is waking back up. And like any awakening, the disorientation comes before the clarity.
Practice grace in that process. Allow your body time to adjust. Support it nutritionally so it can do what it was designed to do.
The three-month mark was when everything shifted for me. Skin clearer. Hair is thicker. Energy is more consistent. Cycle regulated. Mind clearer.
It did not happen overnight. But it happened.
If you are navigating this transition—whether you are still on birth control and considering coming off or you are in the thick of the withdrawal and wondering if it will ever stabilize—know that it will. And know that you do not have to figure it out alone.
A note on supplement quality: As a former Division 1 athlete, I was trained to never put anything in my body that had not been third-party tested and verified. Every supplement recommended in this article meets that standard. Always do your own research and consult with your doctor before starting any new supplement regimen.
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If this resonated with you, grab your free Former Athlete’s 7-Day Reset Guide below—a nutrition and movement guide specifically designed for women transitioning out of competitive athletics.
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