What are your non-hormonal birth control options?

More than half of women in the U.S. between the ages of 15 and 44 use some form of birth control. And while hormonal contraception methods like the pill, patch, or shot are common, they’re not the right fit for everyone. Some people prefer to avoid hormones altogether—whether because of side effects, personal preference, or health reasons.

That’s where non-hormonal birth control comes in. These methods include options like the copper IUD (ParaGard®), condoms, and fertility awareness, offering effective ways to prevent pregnancy without using synthetic hormones. They’re generally considered safe, reliable if used properly, and put you in control of your reproductive health in a way that can align with different lifestyles and values.

Non-hormonal birth control is a choice that reflects your priorities. Whether you’re leaning toward a barrier method, exploring natural tracking tools, or simply learning what your body needs, you’re allowed to take your time and ask questions.

How non-hormonal birth control works

Non-hormonal birth control methods can help prevent pregnancy without changing your body’s hormone levels. Instead, they work by interrupting different steps of the conception process—whether that’s stopping sperm from reaching an egg, destroying sperm on contact, or preventing a fertilized egg from implanting in the uterus.

Barrier methods like external (male) condoms, internal (female) condoms, diaphragms, and cervical caps create a physical block that stops sperm from entering the cervix.

Chemical methods, such as spermicides, kill sperm before they can travel.

The Paragard® copper IUD works a little differently—it releases copper into the uterus, creating an environment that’s toxic to sperm and also prevents implantation if fertilization does occur.

Fertility awareness-based methods (sometimes called natural family planning) don’t involve devices or medications at all. Instead, they require tracking your menstrual cycle and avoiding sex during the days you’re most likely to be fertile.

These methods can be effective, but they require consistency, planning, and a good understanding of your cycle.

List of non-hormonal birth control methods (and how they work)

Whether you’re avoiding hormones for medical reasons, personal preference, or to feel more in tune with your natural cycle, these options offer flexibility, effectiveness, and—most importantly—choice. At Nurx, we’re here to help you find the method that fits your body and your life.

Copper IUD (Paragard®)

The copper IUD is a small, T-shaped device placed in your uterus by a healthcare provider. Unlike hormonal IUDs, the copper IUD releases copper ions, which are toxic to sperm. This prevents fertilization by making the uterus a sperm-unfriendly environment.

It’s more than 99% effective at preventing pregnancy and can last up to 10 years. That makes it one of the longest-lasting reversible birth control methods available. Once it’s removed, fertility can return as early as your next cycle.

The copper IUD doesn’t contain any hormones, which means it won’t interfere with your natural menstrual cycle. However, it can cause heavier periods and stronger cramps, especially in the first few months. Still, many people find that its reliability and set-it-and-forget-it ease outweigh the adjustment period.

Condoms

Condoms are one of the most accessible and widely used non-hormonal contraception methods. They work by creating a physical barrier that blocks sperm from entering the uterus.

When used correctly and consistently, external (male) condoms are about 98% effective—but typical use brings that number down to around 87%. Internal (female) condoms work in a similar way, with a typical use effectiveness of around 79%.

One major benefit of condoms is their protection against sexually transmitted infections (STIs), which most other non-hormonal methods don’t offer. They’re also available without a prescription, easy to carry, and immediately reversible—just stop using them and your fertility returns right away.

Diaphragm

A diaphragm is a shallow, flexible cup inserted into the vagina before sex. It covers the cervix and blocks sperm from entering the uterus. To work effectively, it must be used with spermicide—a gel or cream that kills sperm.

Diaphragms are about 83% effective with typical use. They need to stay in place for at least six hours after sex and must be fitted by a healthcare provider to ensure the right size.

They’re a good option for those looking for a hormone-free, reusable method that you only use when needed. However, because they require some planning and correct placement, they may not be the best fit for everyone.

Cervical cap

Similar to a diaphragm, a cervical cap is a small silicone cup that fits snugly over the cervix. It’s also used with spermicide and must be inserted before sex.

Cervical caps are a bit less effective than diaphragms—especially for people who have given birth vaginally. Typical use effectiveness ranges from 71–78%.

This method offers a discreet, hormone-free option, but it can take some practice to insert correctly. Like the diaphragm, it must stay in place for several hours after sex and be removed within 48 hours.

Spermicide

Spermicide is a chemical that kills sperm or slows it down. It comes in different forms—gels, foams, films, and suppositories—and is often used with barrier methods like condoms or diaphragms for extra protection.

On its own, spermicide is about 79% effective with typical use. It’s most effective when used with another method, and it must be applied every time you have sex.

Some people experience irritation with frequent use, and it doesn’t protect against STIs. But it’s an easy, low-commitment option that’s available over the counter.

Natural family planning (fertility awareness)

This method involves tracking your menstrual cycle and identifying your fertile window—the days when you’re most likely to get pregnant. You then avoid sex or use a barrier method during that time.

There are several techniques for tracking fertility, including monitoring basal body temperature, cervical mucus, and cycle dates. With perfect use—meaning daily tracking of fertility signs, abstaining or using protection during fertile windows, and avoiding any missed steps—this method can be up to 91-99% effective. According to the CDC, these methods are abaout 76% effective with typical use.

It’s completely hormone-free and costs nothing to practice, but it requires daily attention and isn’t ideal for those with irregular cycles. It also offers no STI protection.

Withdrawal

Also known as “pulling out,” the withdrawal method involves removing the penis from the vagina before ejaculation. It’s one of the oldest forms of birth control, but it’s not the most reliable.

With perfect use, it can be about 96% effective. With typical use, effectiveness drops to around 80%. This method doesn’t protect against STIs, and it relies heavily on timing and self-control.

For some, it’s a backup or occasional method—but for consistent protection, we usually recommend combining it with another form of contraception.

Which birth control method is right for you?

Choosing the right birth control is personal. You might be looking for something long-term and low-maintenance, like the copper IUD. Or maybe you want a method that gives you more control, like condoms or fertility tracking. Whatever your needs, the best method is the one that fits your lifestyle, comfort level, and health history.

If you’re unsure where to start, the Nurx team is here to help you explore your options. We’ll support you in making informed choices about hormonal contraceptives and non-hormonal methods—on your own terms, and in your own time.

Pros and cons of non-hormonal birth control

When it comes to birth control, there’s no one-size-fits-all. Here’s a closer look at the upsides and trade-offs, so you can make an informed decision that works for you.

Pros

• No hormones: If you’ve experienced side effects from hormonal birth control—like mood changes, headaches, or weight fluctuation—non-hormonal methods can offer effective protection without those concerns.
• Fewer systemic side effects: Since these methods work locally (like in the uterus or at the cervix), you’re less likely to experience whole-body symptoms.
• Immediate fertility return: Most non-hormonal methods stop working as soon as you stop using them. That’s ideal if you’re planning to get pregnant soon or just want more flexibility.
• Accessible options: Many barrier methods, like condoms or spermicides, are available over the counter and don’t require a prescription.
• Long-term effectiveness: The copper IUD (Paragard®) provides over 10 years of hormone-free protection and is more than 99% effective.

Cons

• Lower effectiveness with typical use: Methods like condoms or diaphragms are effective, but only when used consistently and correctly every time. Human error can lower protection.
• More prep or maintenance: Some options—like diaphragms, cervical caps, or fertility tracking—require planning and regular effort to use properly.
• IUD insertion can be uncomfortable: While it’s quick and typically only done once every 10+ years, getting a copper IUD placed can be painful for some people.

Everyone’s body and preferences are different. If you’re not sure which method fits best into your life, a Nurx medical provider will help guide you through the options—no judgment, just expert care.

Choosing what works for your body

Non-hormonal birth control gives you more than just pregnancy prevention—it offers options that support your body’s natural rhythms without added hormones. Whether you’re considering barrier methods that also protect against STIs or a copper IUD that lasts for years, these methods put you in control.

The right birth control looks different for everyone. Your health history, daily routine, and future plans all play a role in what works best. And it’s okay if that changes over time. You deserve care that meets you where you are, with room to adapt as your needs evolve.

When you have access to trusted information and expert support, choosing a birth control method becomes a lot less overwhelming. At Nurx, we’re here to help you explore your options, ask the right questions, and find a method that truly fits your life.

Ready to explore your birth control options? Talk with a Nurx provider to get personalized, judgment-free guidance—delivered with care.

Frequently Asked Questions (FAQ):

What is the best non-hormonal birth control?

The copper IUD is one of the most effective non-hormonal options available. It’s over 99% effective at preventing pregnancy and can last up to 10 years once inserted. Because it doesn’t rely on daily use or hormones, it’s a great fit for people who want long-term protection with minimal maintenance. 

What is the best birth control to not mess with hormones?

If you’re looking to avoid hormonal changes, a non-hormonal option like the copper IUD, condoms, and diaphragms are  your best bet. They work by preventing sperm from reaching an egg, without introducing any synthetic hormones into your body. Bonus: it can also be used as emergency contraception if placed within 5 days of unprotected sex.

What is the healthiest birth control method?

There’s no one-size-fits-all answer here—“healthy” looks different depending on your body, goals, and preferences. That said, non-hormonal methods like the copper IUD, condoms, and diaphragms are great options if you prefer to avoid added hormones. These methods are safe, reversible, and give you flexibility and control.

What are the risks of non-hormonal birth control?

Every method has pros and cons. Non-hormonal options may come with side effects like irritation (from spermicides), a higher risk of UTIs with diaphragms, or heavier periods with the copper IUD. Plus, not all options protect against STIs.

The information provided is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon this content for medical advice. If you have any questions or concerns, please talk to a medical professional.

Services not offered in every state. Medications prescribed only if clinically appropriate, based on completion of  required consultation. Individual results may vary.

Paragard® is not available via Nurx. Learn more at paragard.com. All product names, manufacturer or distributor names, logos, trademarks, and registered marks (“Product Marks”) are the property of their owners and are for identification purposes only. Product Marks do not imply any affiliation, endorsement, connection, or sponsorship by their owner(s) with Nurx.