This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Please read the full disclosure here.
Are you wondering about your options for hormone free birth control? This post is all about the best 7 hormone free birth controls.
Everyone has heard about most of the hormonal birth control options. We have pills, patches, IUDs (intrauterine uterine devices), rings, and shots. While these methods can be effective, they also come with potential side effects and risks like mood changes, mineral and vitamin deficiencies, loss of ovulation, bone loss, and blood clots. What many don’t know is that there are other hormone free birth control methods you can take advantage of.
I personally experienced many different side effects from being on a combo pill for two years. I was puffy, my mood changed and I felt depleted. I stopped cold turkey – although not the best way I recommend – I immediately started to feel better. It’s funny – not funny-funny – but funny weird, the different side effects women and menstruators can experience that no one cares to mention. Later I gave the Mirena IUD a try. My skin immediately broke out, I had constant headaches and for the first time in 10 years, my eczema came back… I took it out a month later, and once I removed my IUD everything subsided.
For those who have a similar response or prefer to avoid hormonal contraception due to health reasons, religion, recently post-partum, etc, there are hormone-free birth control options available. They are not as well known, but can work just as well and even help you learn more about your body!
In this post, you will learn about the best hormone-free birth control options to help you make an informed choice and the best decision for your health.
The Best Hormone Free Birth Control of 2023
1. Fertility Awareness Methods
Typical use: 80-99.8% effective (effectiveness depends on which method is used)
Perfect use: 98-99.6% effective (effectiveness depends on which method is used)
First on our list is Fertility Awareness-Based Methods (FAM). There are different types of FAMs, but all are variations of non-hormonal birth control options that involve tracking and charting your menstrual cycle and biomarkers to determine when you are fertile. Once you become confident in this method, you avoid sex or use alternative protection during your fertile window.
Like most birth control, the effectiveness of FAM can vary depending on the method used and how consistently and accurately it is followed. FAM can be up to 99.6% effective when used correctly, but it is important to note that this method requires commitment and discipline to monitor your fertility and trust between you and your partner.
There are several biomarkers used in FAM, including cervical mucus monitoring, basal body temperature monitoring, cervical position, and secondary biomarkers like luteinizing hormone (LH) testing with LH strips, ovulation pain, sore breasts/nipples, etc.
Cervical mucus monitoring involves tracking changes in the texture and appearance of your cervical mucus throughout your cycle – you know that white or wet stuff in your underwear – while basal body temperature monitoring involves taking your temperature daily to detect changes that occur during ovulation. Once you ovulate you will notice a shift in temperature. It is so cool to see the changes that happen during your cycle, It amazes me every time.
One of the benefits of FAM is that it is completely natural and has no side effects. A win-win! It can also be a useful tool for those trying to conceive or for those who want to learn more about their menstrual cycle or help solve hormonal issues. It is truly a course in body literacy, which most of us haven’t had the opportunity to learn yet.
This is the method I personally use – more specifically the symptothermal method, which involves tracking and charting cervical mucus and basal body temperature. I use my OURA Ring to help track my temperature. I’m a lazy gal and I wasn’t going to take my temperature at the same time every day with a thermometer, it is easy and many do love it, but I knew I was personally going to get lazy with it. I love my OURA ring for this reason. It makes it so easy to see my temperatures so I can confirm ovulation and that I have switched from my follicular to my luteal phase, where I will no longer be fertile until my next cycle.
If you’re interested in learning about Fertility Awareness Methods take a look at this post on the 7 fertility awareness methods. I also recommend these books to help you on your journey. They are so helpful and detailed! I learned so much about my body and was mindblown, they were also a driving factor in helping me pursue my hormone and fertility awareness education.
Absolute must-reads for anyone in the health space or those wanting to learn more about their bodies, hormones, and cycle.
“Taking Charge of Your Fertility” – by Toni Weschler
2.
“The Fifth Vital Sign” – by Lisa Hendrickson-Jack
I also recommend reaching out to a coach to help guide you through the methods and charting as it can be quite a learning curve. I have more details about the specific Fertility Awareness Methods in this post!
2. Natural Cycles
Typical use: 93% effective – “Includes all unintended pregnancies, such as due to having unprotected sex or using withdrawal on a red day, as well as pregnancies that occur while the method is used as intended” (1)
Perfect use: 98% effective – “Only includes pregnancies due to condoms breaking, or the app giving a wrong green day” (1)
Natural Cycles is a well-known fertility awareness-based app that helps users determine their fertile window as a means of birth control. It is powered by their proprietary algorithm that uses basal body temperature, optional LH testing, and your unique cycle data to determine your daily fertility status. It is non-invasive and hormone-free!
Natural Cycles is CE marked and was cleared by the FDA in 2018 as a certified option for birth control under their standards. Because it uses an app, I would personally use it in combination with other biomarkers like cervical mucus. This is because your cycle can shift due to stress and other factors which may affect the length of your follicular phase, although advanced I would be nervous solely relying on the algorithm and app.
To use Natural Cycle, you would take your temperature – preferably each morning at the same time, before getting out of bed – using their thermometer, which syncs to the app to update your daily temperature reading. Keep in mind, there are specific rules and requirements about taking a temperature that you must follow to get an accurate reading. In 2022 Natural Cycles partnered with Oura Health, to easily automatically update temperature readings by wearing their Oura Ring to bed. The app works by providing you with a “Red” for fertile reading on your daily screen, or “green” for infertile daily reading. Initially, you will see more red days than green, but as the app learns about your average cycle you will continue to see more green days as months progress.
Although millions of women have had great success solely using the Natural Cyles tool, personally I would use this method in conjunction with other biomarkers. Overall it is easy to use and a great tool to learn more about your cycles and can be a reliable form of birth control or family planning tool.
Want to learn more about using body temperature to determine fertile status? This blog is for you!
3. Temp Drop
Use: *Not certified as birth control
Temp drop was founded in 2017 and was the first wearable fertility tracking solution. It is a femtech tool designed to help make fertility awareness-based methods easier. It does this by automatically taking basal body temperature through a wearable armband while you sleep. Its algorithm is specifically designed for those with sleeping disturbances – like those who have young children – which learns your unique nightly and monthly temperature patterns, filtering out disturbances and giving you accurate results. (2)
Temp Drop is also registered with the FDA but NOT as a birth control method. The temp drop is a fertility tracker, meaning it can help you confirm ovulation. You can use this alongside barrier or FAM-based methods to help you see the shift from the follicular phase to the luteal phase where you will no longer be fertile until the next cycle. The app uses basal body temperature and input from the user’s symptoms to help them more accurately determine their fertile window. (2)
Although you can’t solely rely on this tool as a birth control option, it is a great tool to use alongside other methods. They have different arm-band options, so you can find what is comfortable for you while you sleep. I’ve personally heard great reviews about the Temp Drop and would consider trying one out myself.
4. Daysy
Use: *Not certified as birth control
Note: The independently reviewed result shows that Daysy has an overall accuracy of 99.4% in the calculation of infertile (green) days. (3)
Daysy is another femtech solution to fertility tracking, which launched with its app in 2014. The personal thermometer is so cute, it takes 60 seconds to take your basal body temperature each morning – following the same rules as other basal body thermometers – and lights up to show your daily fertility status. It lights up “green” for infertile, “red” for fertile, or “flashing red” for a predicted day of ovulation when using it to “manage cycles”.
Daysy determines your fertile and infertile phase using its extensive database and a proprietary algorithm. They have gathered information from five million menstrual cycles and created an algorithm that learns with your cycles.
Daysy is similar to that of Natural Cycles and Temp Drop, as all would pair well with an alternative method like FAM and barrier methods to increase accuracy in helping you determine your fertile window and confirm ovulation along with alternative protection during your fertile window and outside of it.
5. Copper IUD
Typical Use: 99.2% effective (5)
Perfect Use: 99.4% effective (5)
The copper IUD (Paragard) is also known as the non-hormonal IUD. It is a t-shaped device with copper coiled around the device. It is inserted into the uterus to prevent pregnancy. Unlike hormonal IUDs, which release synthetic hormones into the body, the copper IUD works by creating an inflammatory response in the uterus that is toxic to sperm, making it difficult for them to reach the egg. The copper IUD doesnt prevent ovulation so you still experience hormone fluctuations and a true period, which comes with its own benefits.
The effectiveness of the copper IUD is one of its most significant advantages. With a failure rate of less than 1%. Additionally, it can remain in place for up to 10 years, making it a great long-term option for those who don’t want to worry about birth control for an extended period. It can also be used as emergency contraception if you insert it within five days of unprotected intercourse.
Naturally, the copper IUD comes with the risks of other hormonal IUDs, like perforation, infection, etc., and even though it is hormone-free, there still carries a small risk of copper toxicity, more common if you have Wilson’s disease, liver disease, thyroid issues, lymphoma, hepatitis, anemia, leukemia, or rheumatoid arthritis. Copper exists in the body in trace amounts, and we need copper for our bodies to function properly, like utilizing iron for example. But too much copper can cause toxicity and result in symptoms like mood changes, depression, headache, nausea, etc.
Many love the copper IUD, but this is something to be aware of if you see changes to your physical or mental health. Another downside is that your period can become heavier and more painful, especially for the first few months. Some women can experience an “ongoing” period or rather spotting for the first few months or between periods due to vascular changes that regulate blood flow to the uterus.
The process typically involves a visit to your healthcare provider to discuss your options and determine if the copper IUD is right for you. The insertion process itself takes only a few minutes and can be done during a routine office visit, although keep in mind it can sometimes take a while to book in and can be quite painful for some women. Most women have cramps after for a few days to a week – my cramps from the hormonal IUD lasted about a week, and mine were indeed quite sharp. Advil is recommended for extreme pain but if you prefer the natural route, you can use olive oil, turmeric, and or ginger tea as a natural anti-inflammatory.
6. Barrier Methods
Typical Use: 82% effective (male condom) Perfect Use: 98% effective (male condom)
Typical Use: 79% effective (female condom) Perfect Use: 95% effective (female condom)
Typical Use: 88% effective (diaphragm) Perfect Use: 94% effective (diaphragm)
Typical Use: 68% effective (parous women) 84% effective (nulliparous women)(cervical cap)
Perfect Use: 80% effective (parous women) 91% nulliparous women) (cervical cap)
Typical Use: 88% effective (vaginal sponge) Perfect Use: 91% effective (vaginal sponge)
Typical Use: 72% effective (spermicides) Perfect Use: 82% effective (spermicides)
(5)
Barrier methods work by physically blocking sperm from entering the cervix. They are your classic condoms, female condoms, diaphragm, cervical caps, sponges, and vaginal spermicides. The effectiveness of barrier methods depends on the method used and how correctly and consistently it is used.
They are pretty easy to obtain, generally inexpensive and do not affect the body’s natural hormones. Although, keep in mind they could cause irritation, increase UIT risk, and affect your vaginal microbiome, something that isn’t talked about enough. Most spermicides, condoms, sponges, and Diaphragms that use spermicide include nonoxynol-9 which is toxic to sperm but also carries its own risks. Nonoxynol-9 can cause irritation, and changes to the vaginal microbiome, increase infection risk and even put you more at risk for infections like STIs – as it’s easier for bacteria and viruses to enter the body due to irritation.
Male condoms are the most widely used and protect against STIs. They are typically made of latex or polyurethane. There are some great brands out now that use cleaner and less toxic materials like natural latex and don’t include spermicides or fragrances, take a look!
Non-toxic Condom Brands:
- Gems
- Lola
- Glyde
- Maude
Female condoms are made of polyurethane and are inserted into the vagina before intercourse. Diaphragms and cervical caps are reusable, dome-shaped devices that are inserted into the vagina to cover the cervix.
When it comes to comparing and contrasting the different types of barrier methods, there are several factors to consider. For example, male condoms are readily available and protect against sexually transmitted infections, but they can break or slip off if not used correctly. Diaphragms and cervical caps require a prescription so a healthcare professional can fit you properly.
To use barrier methods correctly, it’s important to read and follow the instructions provided with each method. This includes using a new condom for each act of intercourse and checking for tears or holes before use. Diaphragms and cervical caps must be inserted before sex and left in place for at least six hours after intercourse. With proper use, barrier methods can be up to 98% effective in preventing pregnancy and are certainly a great hormone-free option.
7. Surgical Sterilization
Typical Use: 99.85% effective (male sterilization: vasectomy)
Perfect Use: 99.99% effective (male sterilization: vasectomy)
Typical Use: 99.95% effective (female sterilization: tubal ligation)
Perfect Use: 99.95% effective (female sterilization: tubal ligation)
If you are certain kids are not – or no longer on your radar, sterilization procedures are highly effective at preventing pregnancy and are considered permanent forms of birth control with less than 1% failure rates.
They involve either blocking or cutting the fallopian tubes in women (tubal ligation) or cutting or blocking the vas deferens in men (vasectomy) to prevent the release of sperm or eggs.
Both procedures can be done as outpatient procedures and typically only require a few days of recovery time. Tubal ligation is a more invasive procedure that involves cutting, burning, or blocking the fallopian tubes. and can come with pain, cramps, nausea, etc. While a vasectomy is a less invasive procedure that involves cutting or blocking the vas deferens, which can come with swelling, bleeding, etc. Both procedures are considered permanent but can be reversed (30-60% successful reversal rate vasectomy), with tubal ligation being more difficult to reverse if you change your mind in the future (30-80% successful reversal tubal ligation).
The process of getting sterilization procedures done involves a consultation with your healthcare provider to discuss your options and determine if sterilization is the right choice for you. The procedures themselves are typically done under local anesthesia and can be completed in under an hour.
One of the benefits of sterilization procedures is that they are permanent and require no ongoing maintenance or attention which may be top on your list.
Bonus: Hormone-Free Birth control Methods Not Mentioned
- The Withdrawl Method – this method is not one of our top non-hormonal birth control methods due to the fact that some pre-ejaculatory fluid can contain sperm. Studies have shown that men’s pre-ejaculatory fluid that does contain sperm can in general and the men one’s who don’t won’t ever have it ever generally. This isn’t something people typically test, so the only way to know if your partner does is if they have had it tested. This method also demands solid trust between you and your partner.
- Cycle Tracking Apps – Apps can help guide you and help you better understand your cycle, but solely relying on them as a means of birth control is unwise. Most apps on the market use a general rhythm method which guesses when it thinks you will ovulate and get your period. The problem with this is that your ovulation day may change due to stress, sickness, travel, etc. If your app shows that it thinks you will ovulate on a particular day and you have unprotected sex after that date thinking you are in the clear and actually ovulate later, you may be in for a surprise pregnancy.
Conclusion
No one can tell you what the best option for birth control is for you. It depends on so many different personal and unique factors. But one thing I can tell you is that the more informed you are the better choice you can make for yourself and your health. It’s certainly nice to have some hormone free birth control options.
This post was all about the best 7 hormone-free birth control options and tools to help you learn about alternative options to hormonal birth control.
References:
- How effective is natural cycles ?: Compare birth control. Natural Cycles. (2023, February 1). Retrieved February 28, 2023, from https://www.naturalcycles.com/how-effective-is-natural-cycles
- How it works: Basal temp during pregnancy. Tempdrop. (n.d.). Retrieved February 28, 2023, from https://www.tempdrop.com/pages/how-it-works
- Electronics, V. (n.d.). Accuracy. Quick, reliable and proven – fertility tracking with Daysy! Retrieved February 28, 2023, from https://daysy.me/accuracy/
- Mantock, R. (2019, September 9). We need to talk about iuds and copper toxicity. The Femedic. Retrieved March 1, 2023, from https://thefemedic.com/contraception/we-need-to-talk-about-iuds-and-copper-toxicity/
- James Trussell, Contraceptive failure in the United States, 83 CONTRACEPTION 397, 398 TBL 1 (2011). Retrieved March 1, 2023
[…] Recommended: Best 7 Hormone-Free Birth Control Options of 2023 […]