For active women and athletes alike, hormonal health is a pillar of optimal performance, recovery, and well-being. So when a client approaches us with questions about coming off birth control, especially after years of consistent use, we get it. The transition can feel daunting. Questions arise like: Will I lose progress? Will I feel off? Will my hormones crash?
Let’s take a closer look at what happens when someone stops taking birth control and how that process intersects with training, recovery, and long-term health. We’ll also break down common symptoms, potential benefits, and important nutritional considerations to support this change.
Why Athletes Go on Birth Control in the First Place
Birth control is widely used not only to prevent pregnancy but also to regulate periods, minimize painful PMS symptoms, and manage conditions like endometriosis. For some athletes, hormonal contraception has been a helpful way to reduce unpredictable cycles that interfere with training and competition.
However, birth control doesn’t correct underlying hormone imbalances, it often just masks them. This is why some women may consider stopping it to better understand their baseline hormonal health. This can be especially true if they’re working with a coach or practitioner on recovery, cycle tracking, or fertility goals.
What Happens to Your Hormones on Birth Control?
Most oral contraceptives work by suppressing ovulation and altering hormone levels—namely estrogen and progesterone—to prevent pregnancy. But this suppression also extends to testosterone and other androgens, which are key for muscle development, mood stability, and libido.
Studies (Zimmerman et al., 2014) show that hormonal birth control:
- Decreases testosterone levels
- Increases sex hormone-binding globulin (SHBG), which binds to free testosterone
- Alters thyroid function, especially with long-term use (Qiu et al., 2021)
Because of this, bloodwork taken while on birth control may not accurately reflect your true hormonal status. If you’re seeing low testosterone or progesterone levels in your labs while still taking oral contraceptives, that may be a result of the medication—not your natural production.
Coming Off Birth Control: What to Expect
First things first: there’s no one-size-fits-all experience. Some athletes feel amazing coming off the pill—energy improves, libido returns, and they feel more in tune with their body. Others may notice some temporary symptoms as their natural cycle recalibrates.
Here’s what’s typical in the weeks and months after discontinuing birth control:
Short-Term (0–12 weeks):
- Irregular periods: Natural cycles can take time to return. For most women, menstruation resumes within three months.
- PMS symptoms: Mood changes, irritability, fatigue, or breast tenderness may return if they were present before going on birth control.
- Skin changes: Acne is common as hormones shift, especially if testosterone rebounds.
- Water retention or temporary weight fluctuations
- Libido changes: Often improves after stopping birth control.
- Spotting or heavier initial periods
- Rare: Hair shedding or post-pill amenorrhea (no period for >3 months)
Most of these symptoms are temporary. With time—and proper support—your hormones typically normalize and your body finds a new rhythm.
Why Athletes Should Pay Attention
As an athlete, your hormonal profile has a direct influence on:
- Recovery and muscle repair
- Energy levels and metabolic function
- Training performance
- Body composition and muscle mass
- Sleep, stress, and appetite regulation
This makes the coming-off process something worth planning for—especially if you’re in a heavy training block, competing soon, or noticing signs of low recovery or burnout.
In particular, low levels of testosterone and progesterone—which are common while on birth control—can make recovery more difficult, slow down muscle building, and impair overall vitality. When you come off, your body will attempt to re-establish normal hormone production, but it may need support.
Nutritional Considerations During the Transition
Supporting your body nutritionally during this transition is one of the best things you can do.
Here are key micronutrients to prioritize:
Zinc
- Supports hormone production and immune health
- Deficiency is linked to irregular cycles and skin issues
Magnesium
- Helps regulate mood, sleep, and stress response
- Often depleted by hormonal contraceptives
Folic Acid (Vitamin B9)
- Important for cellular regeneration and reproductive health
- Can reduce unwanted post-pill symptoms
Iron
- Critical for women resuming menstruation, especially if cycles are heavy
- Found in lean red meats, leafy greens, and fortified cereals
We also recommend increasing whole-food sources of antioxidants, healthy fats (avocados, nuts, fatty fish), and fiber to support hormone detoxification and overall health.
Tip: A simple food log or nutrient analysis can help identify gaps.
Should You Expect a Performance Dip?
This is a valid concern—especially for competitive athletes. Fortunately, there’s no widespread evidence that coming off birth control negatively affects performance in the long term.
That said, in the short term, your training may feel “off” due to:
- Hormonal shifts affecting energy or motivation
- Irregular or painful cycles
- Disrupted sleep or stress levels
- Water retention or bloating
If you anticipate this, you can work with your coach to:
- Schedule a deload week during the first few weeks post-pill
- Monitor recovery markers like HRV, RHR, and sleep quality
- Focus on fueling adequately and staying consistent with meals
And remember: this transition is temporary. By 3–6 months, most athletes feel more in sync with their natural hormonal rhythm and even stronger than before.
When to Re-Test Bloodwork
One of the most important takeaways: don’t panic about low hormones on a lab panel taken while on the pill.
Once you’ve stopped birth control, give your body 12 weeks before retesting. This allows time for your natural hormones to rebound and for the full picture to emerge.
At that point, if you’re still seeing suboptimal progesterone, testosterone, or estrogen levels—or struggling with recovery—it’s a good time to explore lifestyle, nutrition, or functional interventions.
Final Thoughts: Should You Come Off Birth Control?
This is a personal decision that depends on many factors: your symptoms, your goals, your reasons for starting birth control in the first place, and your health history.
Pros of coming off birth control:
-
Better insight into natural hormonal patterns
-
Improvement in libido and mood
-
Elimination of synthetic hormone side effects
-
Potential performance and recovery benefits
Potential challenges:
-
Temporary cycle irregularity
-
Return of previous PMS symptoms
-
Uncertainty during the transition phase
If you’re working with a coach or practitioner at Fitbliss Fitness, we can help you navigate this process with strategic testing, personalized nutrition, and education to support your performance every step of the way.
Still unsure if you’re ready to come off birth control? Start with these questions:
-
Why did I go on it originally?
-
Am I still experiencing symptoms that birth control was meant to help?
-
Am I ready to gather more data about my natural hormone patterns?
If you do choose to come off, know this: it doesn’t have to derail your training, progress, or quality of life. With the right support system and a little patience, you can transition off the pill with clarity and confidence.

Leave a Comment