High androgen levels can cause symptoms like acne, excessive hair growth, hair loss, and hormonal imbalances in both men and women. While androgens are essential, too much can disrupt health and quality of life.
You can lower androgen levels naturally through dietary changes, lifestyle modifications, and targeted supplements.
Here are evidence-based strategies to help manage and lower androgen levels without relying solely on medication. We’ll explore what triggers elevated androgens and practical ways to balance these hormones through food, movement, and natural remedies.
Whether you’re managing PCOS, hirsutism, or optimizing hormone health, these actionable steps can make a difference. We’ll also touch on when professional medical support is necessary.
Understanding Androgens and Their Role
Androgens are steroid hormones in both men and women that regulate sexual development, reproduction, and metabolism. These hormones exist in several forms and affect multiple body systems.
Types of Androgen Hormones
Testosterone is the primary androgen, driving muscle development, bone density, and sexual function. Men produce more testosterone, but women require it for energy, mood, and metabolic health.
DHT (dihydrotestosterone) is the most potent androgen, created when the enzyme 5-alpha reductase converts testosterone. DHT primarily affects hair follicles, skin oil glands, and prostate tissue.
DHEA (dehydroepiandrosterone) is a precursor hormone produced by the adrenal glands, later converted into testosterone and estrogen.
Androstenedione is another precursor, produced in the adrenal glands and ovaries or testes, and can be converted into testosterone and estrone.
How Androgens Affect the Body
Androgens regulate systems beyond reproduction. In women, appropriate levels support libido, bone strength, muscle mass, and energy.
They also influence sebaceous gland activity, affecting skin oil production and acne. Hair follicles respond to androgens—excess DHT shrinks scalp follicles but stimulates facial and body hair.
Androgens impact metabolism, influencing fat storage, glucose processing, and insulin response. High levels promote central fat accumulation and can worsen insulin resistance.
Mood and cognitive function are affected through neurotransmitter systems, with links between androgen levels and motivation, stress response, and emotional regulation.
Normal vs. High Androgen Levels
Normal androgen ranges differ between sexes and across life stages. For women, typical testosterone levels range from 15-70 ng/dL, and DHEA-S from 35-430 µg/dL.
High androgen levels in women may cause persistent jawline acne, excess facial or body hair, scalp hair thinning, irregular periods, and difficulty losing weight.
Symptoms vary based on receptor sensitivity and enzyme activity. SHBG (sex hormone-binding globulin) levels affect how much free testosterone is active—low SHBG amplifies androgen activity even if total levels are normal.
Symptoms and Causes of High Androgen Levels
High androgen levels cause distinct physical changes and can disrupt reproductive health. Recognizing these signs helps determine when hormone testing is needed.
Common Warning Signs
Acne and oily skin are early indicators of excess androgens, as sebaceous glands produce more oil in response to elevated testosterone.
Hirsutism, or male-pattern hair growth, can appear as facial hair on the chin, upper lip, and jawline, or coarse hair on the chest, back, and abdomen.
Hair loss often occurs on the scalp, especially at the temples and crown, even as body hair increases.
Irregular or absent periods signal reproductive disruption. Some women experience cycles longer than 35 days; others stop menstruating entirely.
Mood swings, increased aggression, and deepening of the voice can occur in more severe cases and warrant immediate medical evaluation.
Root Causes of Excess Androgens
Polycystic ovary syndrome (PCOS) is the most common cause of androgen excess in women of reproductive age, leading to elevated testosterone and irregular cycles.
Insulin resistance can drive higher androgen production, as high insulin signals the ovaries to make more testosterone.
Adrenal disorders like congenital adrenal hyperplasia and Cushing’s syndrome can also cause excess androgen production.
Ovarian or adrenal tumors, though rare, can secrete androgens and require urgent attention if symptoms develop suddenly.
Hormone Testing and Diagnosis
Blood tests measure total testosterone, free testosterone, and SHBG to assess androgen status. Free testosterone offers a more accurate picture than total testosterone alone.
Low SHBG increases the amount of active testosterone available to tissues. Testing is typically done in the morning when hormone levels peak.
Additional tests, such as DHEA-S, help evaluate adrenal androgen production. Pelvic ultrasound may reveal ovarian cysts in PCOS, but hormone testing is essential for accurate diagnosis.
Dietary Strategies to Lower Androgens Naturally
Managing androgen levels through food involves stabilizing blood sugar, incorporating nutrients that influence hormone metabolism, and avoiding foods that worsen insulin resistance and inflammation.
Low-Glycemic Foods and Blood Sugar Control
Insulin resistance increases ovarian androgen production. Low-glycemic foods release glucose slowly, keeping insulin stable and reducing androgen output.
Build meals around:
- Whole grains like quinoa and barley
- Legumes such as beans and lentils
- Non-starchy vegetables—leafy greens, broccoli, cauliflower
- Berries and apples instead of tropical fruits
Pairing carbs with protein and fat slows digestion. For example, lentils with olive oil and vegetables have a gentler insulin response than white rice alone.
Refined carbs and added sugars—white bread, pastries, sweetened drinks—cause glucose spikes that worsen insulin resistance and elevate androgens.
Key Nutrients and Anti-Inflammatory Foods
Certain nutrients reduce androgen production or block enzymes that convert testosterone to more potent forms.
Omega-3 fatty acids calm inflammation and improve insulin sensitivity. Fatty fish like salmon and mackerel are top sources; aim for two to three servings weekly. Flaxseeds and walnuts provide plant-based omega-3s.
Dietary fiber helps eliminate excess hormones. Aim for 25-30 grams daily from vegetables, legumes, and whole grains.
Zinc, found in pumpkin seeds, oysters, and lentils, inhibits 5-alpha reductase, reducing DHT formation.
Cruciferous vegetables—broccoli, cauliflower, kale—support liver detoxification, while leafy greens provide magnesium for better insulin function.
These foods are most effective when combined in a balanced diet.
Foods to Limit or Avoid
Some foods worsen high androgens.
Refined carbohydrates—white bread, white pasta, sugary cereals—spike insulin and drive ovarian androgen production.
Added sugars in sodas, desserts, and processed foods have the same effect. Even natural sweeteners can raise insulin when overused.
Dairy may worsen symptoms for some women due to hormones and insulin-like growth factors. Monitor symptoms and reduce intake if necessary.
Trans fats and processed vegetable oils increase inflammation and androgen sensitivity. Opt for olive, avocado, or coconut oil instead.
Alcohol interferes with liver function and hormone clearance, and disrupts blood sugar regulation, especially when mixed with sugary drinks.
Lifestyle Changes for Lowering Androgen Levels
Daily habits shape how the body produces and responds to androgens. Movement, stress management, and sleep quality all influence insulin sensitivity and hormone balance.
Physical Activity and Exercise
Regular exercise improves insulin sensitivity, reducing excess androgen production. Combining different movement types yields the best results.
Strength training—lifting weights 2-3 times per week—builds muscle, which helps control blood sugar and insulin levels.
HIIT (high-intensity interval training) offers similar benefits with short, intense sessions. Try 20-minute sessions 2-3 times weekly.
Moderate activities like brisk walking, swimming, or cycling support hormone balance. Aim for 30-45 minutes most days.
Avoid excessive training, which can raise cortisol and worsen hormonal imbalances. Consistency is more important than intensity.
Stress Management and Mindfulness
Chronic stress increases cortisol, which worsens insulin resistance and can elevate androgen production.
Meditation can be as simple as 5-10 minutes of focused breathing daily. Guided sessions or apps are helpful for beginners.
Yoga blends movement and breath work, and has shown benefits for androgen levels and menstrual regularity in women with PCOS.
Daily mindfulness practices—like deep breathing, unplugged walks, or journaling before bed—help regulate the stress response. Lowering cortisol supports both mental health and hormone balance.
Optimal Sleep and Daily Routines
Sleep quality influences every hormone system in the body. Poor sleep increases insulin resistance, raises cortisol, and disrupts androgen regulation.
Aim for 7-9 hours nightly. Women sleeping less than 6 hours often show higher testosterone and worse metabolic markers.
Create conditions for better sleep:
- Keep your bedroom cool (65-68°F works for most)
- Block light with blackout curtains
- Stop eating 2-3 hours before bed to stabilize blood sugar
- Limit screens 1 hour before sleep to avoid blue light
Consistent wake and sleep times matter more than most realize. Going to bed and waking up at the same time daily—even on weekends—supports hormone balance and improves insulin efficiency.
Sleep is when your body performs metabolic cleanup and hormone regulation. Skipping it undermines efforts to lower androgens naturally.
Top Natural Supplements and Herbal Remedies
Several supplements and herbs can help reduce elevated androgen levels. These range from common teas to specific vitamins and traditional medicinal plants.
Spearmint Tea and Herbal Teas
Spearmint tea stands out as an accessible anti-androgenic remedy. Clinical studies show that drinking spearmint tea twice daily can significantly reduce free testosterone in women with hirsutism.
The typical protocol is two cups per day, steeped for 5-10 minutes. Spearmint appears to suppress androgen production, though the exact mechanism is still under investigation.
Other herbal teas haven’t shown the same consistent effects. Spearmint specifically contains compounds that interact with androgen metabolism in ways other mints do not. This makes it a simple, low-cost intervention that fits easily into daily routines.
Vitamins and Minerals for Hormone Balance
Zinc is a cornerstone mineral for androgen regulation. It downregulates the 5-alpha-reductase enzyme, limiting the conversion of testosterone to dihydrotestosterone (DHT).
Clinical trials show that 30-50 mg of zinc with food can improve hirsutism in as little as eight weeks. Take zinc after dinner to prevent nausea.
Magnesium supports insulin sensitivity. Since insulin resistance drives androgen production in many women, adequate magnesium intake (300-400 mg daily) can indirectly lower testosterone. Vitamin D deficiency is linked to elevated androgens, though supplementation studies show mixed results. Maintain optimal vitamin D levels (50-70 ng/mL) as part of a comprehensive approach.
Evidence-Based Anti-Androgenic Herbs
Reishi mushroom inhibits 5-alpha-reductase activity, similar to zinc but through different pathways. This adaptogenic fungus also supports stress response and immune function.
Licorice root (Glycyrrhiza glabra) downregulates CYP17A1, an enzyme essential for testosterone production. Combined with peony (Paeonia lactiflora), licorice has shown positive results in PCOS trials. Licorice can raise blood pressure, so use under medical supervision.
Saw palmetto primarily blocks DHT binding to androgen receptors. While popular for male hair loss, evidence for its effectiveness in women is limited.
Myo-inositol is notable for insulin-resistant androgen excess. By improving insulin signaling, it reduces the hyperinsulinemia that triggers ovarian testosterone production. Standard dosing is 2,000-4,000 mg daily, often combined with D-chiro-inositol in a 40:1 ratio.
Start with one or two targeted supplements based on your specific needs. A focused approach produces better results than taking everything at once.
Managing Androgen-Related Conditions Like PCOS
Polycystic ovary syndrome (PCOS) is one of the most common conditions driven by elevated androgens, affecting roughly 18% of women during reproductive years. Managing PCOS requires understanding hormonal mechanisms and implementing targeted dietary and lifestyle interventions.
Connection Between PCOS and High Androgens
PCOS creates a hormonal environment where androgen production spirals upward through interconnected pathways. Insulin resistance, present in 44-70% of women with PCOS, triggers the ovaries to produce excess androgens.
High insulin levels stimulate androgen production, while excess androgens worsen insulin resistance—a classic feedback loop.
Women with PCOS often have elevated luteinizing hormone (LH), which further drives ovarian androgen synthesis. The adrenal glands also contribute, especially in women with early pubarche.
These elevated androgens manifest as:
- Hirsutism (excess facial and body hair)
- Acne and oily skin
- Scalp hair thinning or alopecia
- Irregular periods or anovulation
- Difficulty conceiving
Symptom severity often correlates with androgen elevation and the presence of obesity, which amplifies both insulin resistance and hormonal imbalance.
Diet and Lifestyle for PCOS
Dietary patterns that address insulin resistance tackle one of the root causes of androgen excess in PCOS.
Low glycemic index diets focus on whole grains, legumes, and fiber-rich foods to stabilize blood glucose. This approach helps reduce hyperinsulinemia and lowers androgen production.
Mediterranean eating patterns emphasize anti-inflammatory foods—vegetables, fruits, olive oil, nuts, and lean proteins. Research shows this pattern improves cardiovascular markers and hormonal balance.
Higher protein intake with reduced refined carbohydrates improves satiety and insulin sensitivity. Some women benefit from modified ketogenic approaches, though these require careful planning.
Specific foods show promise for reducing androgens:
- Flaxseed: Contains lignans that bind testosterone
- Spearmint tea: Two cups daily for 30 days lowered blood testosterone in trials
- Omega-3 rich foods: Provide anti-inflammatory effects
- Cinnamon: Improves glucose metabolism and insulin efficiency
Resistance training and weight-bearing exercise especially benefit women with PCOS by improving insulin sensitivity. Sleep quality and stress management also influence cortisol and insulin, affecting androgen levels.
Tracking Symptoms and Progress
Objective tracking helps assess whether interventions are working.
Menstrual cycle regularity is a key indicator. Note cycle length, flow duration, and any changes. Apps can simplify this process.
Monitor physical symptoms:
- Changes in facial or body hair growth
- Acne severity and location
- Hair shedding or regrowth on the scalp
- Daily energy levels
- Food cravings, especially for sweets
Laboratory markers offer objective data when checked every 3-6 months. Request fasting insulin, testosterone (total and free), DHEA-S, and hemoglobin A1c. These tests reveal whether interventions are reducing insulin resistance and androgen levels.
Track weight and body composition, focusing on measurements or progress photos monthly. Visceral fat loss improves insulin sensitivity even if total weight changes little.
Keep a simple log of dietary strategies and symptom changes. This creates a personalized roadmap to identify what works best for you.
When to Seek Medical Advice and Treatment Options
Natural approaches help many, but severe symptoms or persistent hormonal imbalances may require medical intervention. Medical treatments can provide faster relief and address underlying conditions that lifestyle changes alone cannot fix.
Hormone Medications and Medical Therapies
Anti-androgen medications offer direct intervention when natural methods are insufficient. Spironolactone is the most commonly prescribed anti-androgen for women with elevated testosterone, blocking androgen receptors and reducing testosterone production.
Birth control pills containing estrogen and progestin also reduce free testosterone by increasing sex hormone-binding globulin (SHBG), making testosterone less active. These medications require daily use and typically show results within three to six months.
For women with PCOS, metformin helps address insulin resistance that drives excess androgen production. It improves cellular response to insulin, indirectly reducing testosterone. Healthcare providers may combine multiple medications for optimal results.
Common anti-androgen medications include:
- Spironolactone: blocks androgen receptors (typical dose: 50-200mg daily)
- Birth control pills: increase SHBG to bind testosterone
- Metformin: addresses insulin resistance in PCOS
- Finasteride: blocks conversion of testosterone to DHT (less common for women)
Possible side effects include irregular bleeding, fatigue, or dizziness. Discuss all potential risks with a healthcare provider before starting medication.
Monitoring and Testing Hormone Levels
Hormone testing establishes baseline androgen levels and tracks progress. Blood tests measure total testosterone, free testosterone, DHEA-S, and androstenedione, usually ordered in the morning when hormone levels peak.
Testing involves a simple blood draw, with results typically available within a few days. Normal total testosterone levels for women range from 15-70 ng/dL, though this varies by laboratory.
Retest every three to six months during treatment. Monitoring helps providers adjust medications or confirm that natural approaches are effective.
Working with Healthcare Professionals
Endocrinologists and reproductive endocrinologists specialize in hormone disorders and provide expert guidance on androgen management. These specialists can identify underlying conditions like PCOS, adrenal disorders, or ovarian tumors that cause elevated androgens.
Primary care physicians can order initial hormone testing and refer patients to specialists when needed. Many gynecologists also have experience managing hormonal imbalances in women and can prescribe anti-androgen medications.
Keeping a symptom diary that tracks changes in acne, hair growth, menstrual cycles, and mood can be valuable. This information helps providers adjust treatment plans for better results.
Some practitioners use an integrative approach, combining medications with dietary counseling and lifestyle modifications. This comprehensive strategy can improve long-term management of androgen levels.
