Fatigue is a common concern for people taking hormonal birth control. If you’ve been feeling more tired than usual since starting the pill, patch, or injection, you may be wondering: Can birth control make you tired? Let’s explore the science behind it, possible reasons for fatigue, and practical solutions to help you regain your energy.

Can Birth Control Cause Fatigue?

Yes, hormonal birth control can cause fatigue in some people, though it’s not a universal side effect. The hormones in birth control—estrogen and progestin—influence several bodily functions, including metabolism, mood, and sleep cycles.

While some people experience more energy and mood stability on birth control, others report feeling sluggish, drowsy, or constantly exhausted.

How Birth Control Can Lead to Fatigue

1. Hormonal Fluctuations

Birth control pills alter your natural hormone levels, which can affect energy production and how your body processes nutrients. The adjustment period (typically the first 2-3 months) can lead to temporary fatigue as your body adapts to new hormonal levels.

2. Disruptions in Sleep Cycle

• Some people experience insomnia or light sleep after starting birth control.
• The synthetic hormones can influence melatonin production, which regulates sleep.
• Lower progesterone levels in some pills may affect relaxation and deep sleep.

3. Changes in Iron Levels (For Some Pills)

Some birth control pills reduce menstrual bleeding, which can help prevent iron loss. However, for those who already have low iron levels, this can sometimes lead to a drop in iron stores, contributing to fatigue.

4. Vitamin and Nutrient Deficiencies

Birth control may slightly reduce the absorption of B vitamins, magnesium, and folic acid—all of which play key roles in energy production. A deficiency in B vitamins (especially B6 and B12) can cause low energy and brain fog.

5. Blood Sugar Imbalances

Certain types of birth control can affect insulin sensitivity, leading to blood sugar fluctuations. Drops in blood sugar can make you feel sluggish, dizzy, or fatigued.

6. Mood-Related Fatigue

Hormonal changes can influence neurotransmitters like serotonin and dopamine, which regulate mood and energy. Some people experience mild depressive symptoms, which can contribute to emotional exhaustion and tiredness.

7. Changes in Thyroid Function

Some studies suggest that hormonal birth control may slightly affect thyroid hormone levels, which play a crucial role in metabolism and energy regulation. If you already have a borderline thyroid issue, birth control could worsen fatigue.

Who is Most Likely to Experience Fatigue on Birth Control?

You may be more susceptible to fatigue from birth control if: ✔️ You have a history of low energy or chronic fatigue. ✔️ You are sensitive to hormonal fluctuations. ✔️ You have low iron levels or anemia. ✔️ You are deficient in B vitamins, magnesium, or folate. ✔️ You have a thyroid condition or blood sugar imbalances. ✔️ You are prone to mood swings, anxiety, or depression.

How to Reduce Fatigue While on Birth Control

If birth control is making you feel exhausted, don’t worry—there are solutions! Here’s how to manage fatigue and boost your energy levels:

1. Give Your Body Time to Adjust

• It can take 2-3 months for your body to adapt to hormonal changes.
• If fatigue persists beyond 3 months, consider switching to a different pill or method.

2. Check Your Iron Levels

• If you feel weak, dizzy, or extremely tired, ask your doctor about checking your iron and ferritin levels.
• Consider iron-rich foods (spinach, red meat, beans) or iron supplements if needed.

3. Support Your Sleep Cycle

• Maintain a consistent sleep schedule.
• Limit caffeine intake after 2 PM.
• Try magnesium supplements to improve sleep quality.
• Reduce screen time 1 hour before bed to support melatonin production.

4. Take B Vitamins & Magnesium

• Birth control may slightly deplete B6, B12, and folate, so taking a B-complex supplement can help boost energy.
• Magnesium is essential for relaxation and can improve both sleep and mood.

5. Eat a Balanced Diet

• Avoid processed carbs and sugar spikes.
• Prioritize protein, healthy fats, and fiber to maintain stable blood sugar levels.
• Hydrate properly—dehydration can worsen fatigue.

6. Exercise, Even if You Feel Tired

• Low-impact exercises like yoga or walking can improve energy levels.
• Strength training helps balance hormones and boosts metabolism.
• Even 10-15 minutes of movement can help reduce fatigue.

7. Switch Birth Control Methods If Needed

If fatigue persists, ask your doctor about trying:

• A lower-dose pill (with a different progestin formula).
• A progestin-only pill (mini-pill) if estrogen is causing issues.
• A non-hormonal option, like the copper IUD or barrier methods.

When to See a Doctor

If your fatigue is severe, long-lasting, or interfering with daily life, consult your healthcare provider. They may:

• Run blood tests to check for anemia, thyroid dysfunction, or vitamin deficiencies.
• Recommend switching birth control types if hormone sensitivity is the cause.
• Address other underlying health conditions that could be contributing to fatigue.

Final Thoughts

While birth control can sometimes cause temporary fatigue, it’s often manageable with the right lifestyle adjustments. Nutrient support, better sleep habits, and exercise can all help combat tiredness. If fatigue persists, don’t hesitate to talk to your doctor about alternative contraceptive options.

References

• American College of Obstetricians and Gynecologists (ACOG). “Understanding Hormonal Birth Control and Side Effects.” www.acog.org
• National Institutes of Health (NIH). “Effects of Hormonal Contraceptives on Sleep Patterns and Fatigue.” www.nih.gov
• Mayo Clinic. “Birth Control Side Effects: What to Expect.” www.mayoclinic.org