Ovulation, Birth Control & Perimenopause: How to Support Your Body at Every Stage
When we think of ovulation, many people connect it only to fertility and the ability to conceive. But ovulation is about so much more—it’s a cornerstone of women’s health. The hormones released through ovulation help regulate mood, energy, sleep, bone strength, metabolism, and even heart health.
So what happens if you’re on birth control and not ovulating—or if you’re in perimenopause, where ovulation becomes irregular, or post-menopause, when ovulation is no longer part of your life?
Let’s dive in.
Ovulation: More Than Fertility
Ovulation is the release of an egg from your ovary once per cycle. When ovulation occurs, your body produces progesterone—a hormone that:
Calms the nervous system and reduces anxiety
Improves sleep quality
Balances estrogen, reducing PMS and period pain
Supports bone and cardiovascular health
Protects against inflammation
Even if you don’t want to get pregnant, ovulation is like your body’s monthly “report card” on hormonal and metabolic health.
Birth Control: What It Does to Your Hormones
Hormonal birth control (like the pill, patch, ring) works by suppressing ovulation. This means you don’t get the monthly surge of progesterone your ovaries would naturally make.
The bleeding you experience on the pill is not a true period—it’s a withdrawal bleed caused by the drop in synthetic hormones during the placebo or hormone-free days.
This isn’t inherently “bad,” but it does shift how we support your body. For example:
Without ovulation, your body is missing out on the natural benefits of progesterone.
Birth control can deplete key nutrients like B vitamins, zinc, magnesium, vitamin C, and folate.
The liver has to work harder to metabolize synthetic hormones.
Some women experience changes in gut health, mood, and metabolism while on the pill.
The good news? There are specific, practical ways to support your body while using hormonal birth control.
Perimenopause and Beyond
Perimenopause is the transitional phase leading up to menopause, when ovulation becomes irregular and hormone levels fluctuate. This can mean cycle changes, heavy or lighter bleeding, mood swings, hot flashes, and sleep issues.
Menopause is reached once you’ve gone 12 months without a period. At this point, the ovaries are no longer releasing eggs, and estrogen and progesterone production drop significantly.
Supporting your body in perimenopause and menopause is about protecting long-term health (bones, heart, brain) and easing the symptoms that arise from hormone shifts.
Top 5 Tips for Supporting Ovulation & Hormone Health (Including on Birth Control)
1. Nourish With Protein and Micronutrients
Protein provides the amino acids needed for hormone production and tissue repair.
If you’re on birth control: focus on replenishing B vitamins (especially B6, B12, folate), magnesium, zinc, and vitamin C, which are often depleted
Food sources: grass-fed meat, eggs, legumes, fish, nuts, seeds, and leafy greens
Consider a high-quality B-complex supplement or multivitamin if you’re on hormonal contraception
2. Prioritize Sleep and Stress Recovery
Deep, restorative sleep allows the body to regulate cortisol and reproductive hormones
Progesterone (from ovulation) helps with sleep; if you’re not ovulating, you’ll need extra support through lifestyle
Tips: stick to a regular sleep routine, avoid screens late at night, and try calming rituals like chamomile tea, meditation, or magnesium glycinate before bed
3. Balance Blood Sugar
Fluctuating blood sugar can disrupt ovulation, worsen PMS, and contribute to fatigue and mood swings
On birth control: women may be at slightly higher risk for insulin resistance and inflammation, making stable blood sugar even more important
Action step: build meals with protein + healthy fat + fibre (for example: salmon with quinoa and roasted veggies, or chia pudding with nuts and berries)
Reduce refined carbs and added sugars to prevent energy crashes
4. Support Your Liver
Your liver is your hormone-processing powerhouse. It helps detoxify both natural estrogen and the synthetic hormones in birth control.
Cruciferous veggies (broccoli, cauliflower, kale, Brussels sprouts) help the liver metabolize estrogen
Drink enough water and limit alcohol to reduce extra strain
Consider herbs like milk thistle or dandelion root tea for gentle liver support (always check with your doctor first)
5. Care for Your Gut
Gut health affects how hormones are processed, absorbed, and eliminated. Some women notice digestive changes on birth control, from bloating to constipation.
Add fermented foods like sauerkraut, kimchi, and yogurt for probiotics
Include plenty of fiber (vegetables, fruits, flaxseed, chia) to support regular elimination of excess hormones
If you’re perimenopausal or post-menopausal, gut support also helps reduce bloating and stabilize metabolism
Final Thoughts
Whether you’re ovulating every month, using birth control, or navigating perimenopause and beyond, the key takeaway is this: your hormones still deserve care.
Supporting ovulation when it happens, and supporting your body when ovulation is suppressed or no longer occurring, can protect your long-term health, boost your energy, and help you feel more at ease in your body.
👉 Action Step for You: If you’re on birth control, focus on cruciferous veggies at least 3 times per week and add a liver supportive tea with the guide of your doctor. If you’re cycling naturally, track your ovulation signs (like cervical mucus or temperature) and notice how your body feels around that time.
