Mineral replenishment for menstruating bodies

(especially for post-birth control healing)

Why Minerals Matter

Ladies, if you’re bleeding, you’re not just losing blood - you’re losing iron, magnesium, zinc, and other trace minerals - the very minerals that keep your body running. These minerals power your enzymatic reactions (the chemical processes that keep your cells humming), energy production, and hormone creation. Without them, your body feels like it’s running on low battery.

So, when your period hits, it’s no wonder fatigue, headaches, cravings, and mood swings show up uninvited. And if your mineral stores were already low - perhaps from long-term hormonal birth control or years of nutritional depletion - your period can feel less like a sacred reset and more like running on empty, wondering if you’ll ever make it out alive.

What Birth Control Does to Your Minerals

Let’s be real: Hormonal birth control works by messing with your natural hormone rhythms - the very systems your bodies are designed to run on.

Hormonal birth control is basically a full-on system override. Your body’s natural cycle? Disrupted. Your hormones? F*cked with. Your minerals? Drained. Welcome to the internal chaos of synthetically trying to prevent pregnancy - shutting down ovulation (part of your body’s biological purpose!) while throwing off mineral absorption, liver processing, and gut balance.

✧ Key nutrients take a hit: Magnesium, zinc, selenium, folate, B vitamins, and vitamin C can drop while you’re on the pill. These are the same minerals that keep your hormones, energy, and mood on track.

✧ Copper-Zinc imbalance: Birth control can raise your copper levels relative to zinc. This imbalance can cause anxiety, breakouts, and hormone chaos once you stop the pill.

✧ Your liver works overtime: Processing synthetic hormones from the pill uses up extra B vitamins and antioxidants - basically, your liver is working a double shift.

✧ Gut absorption can suffer: Birth control can alter your gut microbiome, making it harder to absorb minerals from food.

This is why mineral replenishment is non-negotiable in post-pill recovery: it’s how you rebuild the foundation your hormones need to function.

How to Replenish Your Minerals

Remember: mineral loss isn’t just a “post-pill problem.” Our cycles are naturally depleting and detoxifying. Every time you bleed, you’re losing key minerals necessary for optimal function. This is why nourishing yourself with mineral-rich foods and herbs, especially in the days leading up to your period, is such a powerful practice. Here are my favorite ways to refill the well:

MINERAL RICH FOOD / DRINK:

✧ Oysters – packed with zinc, copper, and selenium - all superstars for hormones, skin, and hair.

✧ Red meat & organ meats – nature’s multivitamin for iron, zinc, and B vitamins. (Liver = gold)

✧ Bone broth – a soothing source of calcium, phosphorus, magnesium, and gut-healing glycine (an amino acid that supports gut lining repair, collagen production, and nervous system regulation).

✧ Dairy (if tolerated) – rich in calcium and potassium that are highly bioavailable (your body can easily absorb and use them), plus an easy protein hit.

✧ Fruit – rich in potassium, vitamin C, and quick carbs that support the adrenals (your stress managers).

✧ My go-to mineral drink: coconut water + fresh lime/orange + splash of pineapple + pinch of sea salt = the perfect blend of potassium, sodium, glucose, and vitamin C. Sometimes I’ll add a shot of a Fulvic-Humic mineral blend, which turns it a dark black-brown. My dear friend and I lovingly call it “Witches Brew.” ;)

HERBAL SUPPORT:

✧ Nettle tea – super mineral-rich - loaded with iron, magnesium, calcium, and potassium.

✧ Oatstraw infusion – deeply mineralizing and soothing tonic for the nervous system.

✧ Raspberry Leaf – classic uterine support + a mineral-rich boost.

TOPICAL REPLENISHMENT

✧ Nettle & Rosemary hair tonic – boosts circulation to the scalp, strengthens hair, and feeds follicles. (Check out my instagram post for the recipe)

✧ Epsom salt baths – a relaxing soak to absorb magnesium straight through the skin.

OTHER WAYS TO SUPPORT MINERAL BALANCE

✧ Reduce PUFA (polyunsaturated fatty acids) oils - limits oxidative stress and protects mineral stores.

✧ Support digestion – strong stomach acid and gut health help your body absorb nutrients.

✧ Stay hydrated – water aids mineral transport, especially during bleed days. Be sure your water is mineralized or from a living source - not “purified.”

✧ Prioritize rest & stress relief – calmer bodies retain minerals more efficiently.

✧ Gentle movement – improves circulation and nutrient delivery.

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Replenishing minerals is less about “fixing” and more about restoring balance. Every cycle is an opportunity to re-nourish your body, rebuild deep reserves, and support your energy, hormones, and overall vitality - whether or not you’ve been on birth control.

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If you want deeper support around your bleed time - including personalized guidance on mineral replenishment, nutrition, and cycle care - I am accepting new clients! Reach out via email at wildrosewellnessb@gmail.com or fill out my Contact form.