Birth Control Options Without Hormones: How to Protect and Harness Your Fertility

Hormones control much more than just fertility. They help us regulate our mood, blood sugar, thyroid function, and weight — and they keep us in rhythm with nature.

So it comes as no surprise that changing our hormones has consequences.

This includes the use of hormonal birth control pills.

As a functional nutritionist, my relationship with hormonal birth control is complicated.

The pill is a powerful and life-changing resource for women. At the same time, it can change our bodies in unexpected (and unhelpful) ways.

It’s estimated that two-thirds of American women use birth control pills.

I work with many women who struggle to get pregnant after the pill — or who experience unexplained symptoms while using synthetic hormones.

Every woman deserves to be informed about the long-term risks of hormonal birth control, and what she can use instead.

Is Birth Control Bad for You?

Hormonal birth control pills contain a synthetic dose of estrogen and progestin. The goal is to stop ovulation, thicken cervical mucus, and thin the uterine lining — all to prevent pregnancy.

This does the job (hormonal birth control is about 99% accurate), but it may impact your daily life. The added synthetic hormones can put stress on your body, while promoting unexplained symptoms.

I encourage my clients not to simply ask “Is birth control bad for you?” — but instead to consider why their body maintains steady hormone levels. Everything the body does is intentional. Changing your hormone levels can impact your mood, weight, thyroid function, and blood sugar regulation — in addition to your fertility.

Hormonal Birth Control Side Effects

The list you receive with your prescription is long. Here are a few potential side effects of hormonal birth control:

• Inability to Ovulate. Not only is ovulation a sign of optimal health, it’s also an important function for our bodies. When we ovulate, we release a hormone called progesterone. This hormone boosts our mood, promotes healthy sleep patterns, and increases energy levels.

• Stress on the Liver. Estrogen peaks right before your period in the luteal phase of your cycle. Then it exits through the liver. Synthetic estrogen (from birth control pills or estrogen-mimicking chemicals) can put added stress on the liver.

• Weight Changes. Too much estrogen can affect how we respond to glucose. This may lead to both weight gain and insulin resistance.

• Long-Term Fertility Problems. Synthetic hormones can change how your hormones function naturally. While many women are able to regain their fertility after birth control, this can take time.

• Chronic Disease. Research shows that long-term birth control use can increase the risk of breast and cervical cancers.

• Depression and Mood Swings. Many women experience mood changes while taking oral contraceptives. High estrogen and low progesterone can impact how you feel on a daily basis.

Birth Control Options Without Hormones

Using hormonal birth control is a personal choice. It’s also not the only way to prevent pregnancy. There are plenty of birth control options without hormones, and women deserve to know about them. Here are some I recommend to my clients:

Natural Family Planning

This is a birth control method that carefully tracks your fertility window. You’ll note the exact dates and length of your period to understand when ovulation is most likely to occur. Then, you’ll avoid having unprotected sex during that window.

Natural family planning isn’t the most effective form of hormone-free birth control — especially if your period is unpredictable. Actually, natural family planning is the reason hormone-free birth control has a bad reputation. That said, this method can be combined with other methods for a much higher success rate.

Basal Body Temperature Method

This is a much more reliable form of natural family planning. Instead of relying on a calendar to estimate your fertility window, you’ll use your basal body temperature. During ovulation, your body temperature rises slightly. This means you can accurately predict your fertility window using a thermometer. For best results, measure your body temperature every day, preferably in the morning.

Cervical Mucus Monitoring

While it’s not the most glamorous form of birth control, your cervical mucus can tell you a lot about your fertility window. Cervical mucus plays an important role in transporting sperm and protecting implantation after pregnancy. During ovulation, it will be clear and sticky (similar to an egg white).

I don’t recommend cervical mucus monitoring as your only method of hormone-free birth control. It’s best paired with the basal body temperature method and careful observation of the calendar. But recognizing changes in your cervical mucus can help shine a light on your fertility status. Many women I work with use it as a guide to getting pregnant, too.

Nontoxic Condoms

Your vagina is extremely absorbent. It’s even considered an effective route to deliver pharmaceutical drugs (although this method is rarely used). For this reason, your feminine care products and contraceptives should be toxin-free, including condoms. Brands like Glyde and Lola are good options!

Fertility Apps

Fertility apps like Natural Cycles claim a 95%–98% effectiveness rate, depending on usage. These apps take the basal body temperature method to another level — with effective in-app tracking and long-term data about your fertility health. Essentially, the apps get to know your individual cycle and predict ovulation with impressive accuracy.

If you wear an Oura Ring, the Natural Cycles app can sync to your ring and take your body temperature any time — you don’t even have to think about it.

Barrier Methods

There are birth control tools you can insert into the vagina to close off the cervix and work as a barrier. A birth control sponge, female condom, cervical cap, or diaphragm can all be used for protection. These methods do tend to be less effective, mainly due to user error. It’s important to know how to insert these devices correctly.

Just like with condoms, you’ll want to choose nontoxic options that don’t contain plastic, PFAS, parabens, or chemicals.

A Copper Intrauterine Device (IUD)

This is an IUD that’s medically inserted into the vagina. It doesn’t release hormones into the body, but it does release copper (which makes it difficult for the sperm and egg to meet). The copper IUD is one of the more popular forms of hormone-free birth control because it’s effective and easy to use. That said, high levels of copper in the body can cause complications. Since copper and zinc work closely together, the IUD may deplete zinc.

You Don’t Have to Settle for Hormonal Birth Control

Hormonal birth control is the most popular form of birth control.

But it isn’t your only option.

Many women are waking up to the long-term side effects of oral contraceptives, and they want options that support healthy hormones.

It is scary to switch to a hormone-free pregnancy prevention method, but there’s plenty of science to help you along the way. Trust your gut, do the research, and get your partner on board.

Your body will thank you.

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