A high-nutrient diet is the best prevention for problems. Low-fat protein levels and nutritious foods such as whole grains, vegetables, nuts, and seeds are also important. Eating lots of vegetables is the best way to prevent many mineral deficits and also maintain weight. And several teaspoons of cold-pressed vegetable oil, particularly olive oil, should also be used daily to ensure the intake of the essential fatty acids. All of the above-mentioned foods, along with protein intake from such foods as eggs, fish, poultry, dairy foods, and legumes, is a sensible approach. In addition to the usual female adult or teenage levels, if taking oral contraceptives it is recommended that intake of the following nutrients be increased to the levels listed:

Other B vitamins can also be increased to higher levels, such as an additional 25 mg. of each, to balance out the B complex. More antioxidants can also help reduce the deleterious effects of the drugs. These include beta-carotene, selenium, and possibly amino acid L-cysteine to complement the additional vitamins C and E.

Copper intake in supplements should be limited to 1 mg., though the increased zinc intake will help lower copper levels. Whole grains, nuts, seeds, and vegetables will ensure that copper requirements are met. Iron supplements may be decreased somewhat with use of birth control pills unless the menstrual periods are heavy or there is anemia. Iron needs are probably reduced from the usual 18 mg. to around 12?15 mg per day. All of these values can be checked occasionally by blood biochemistry profiles or evaluation of mineral levels to ensure proper individualized care.