How to Reduce Androgens in Females Naturally

Androgens. They’re not just for men. As women, we’ve got them too. They’re quietly conducting the symphony of our bodies, keeping things running smoothly. But when they decide to get a bit too loud—that’s when the trouble starts. High androgen levels have become a surprisingly common issue among women. Factors like Polycystic Ovary Syndrome (PCOS), diet, lifestyle, and even our high-stress environment play a role in this hormonal imbalance. Studies show that elevated androgen levels can affect up to 10% of women, leading to various health concerns like acne, hair loss, weight gain, and fertility issues. But don’t fret, because no matter the cause, there are ways to navigate this hormonal hurdle and find your way back to balance.

In This Article

Understanding Androgens

Let’s talk about androgens and uncover the mystery and understand these vital hormones.

What are androgens?

Androgens are a group of hormones that are often tagged as ‘male’ hormones. The most famous (or infamous, depending on how you see it) member of this group is testosterone. Yes, that’s right, we produce testosterone too. Other androgens include dehydroepiandrosterone (DHEA) and androstenedione. While men produce these hormones in larger amounts, our bodies also make them in smaller quantities.

Normal Androgen Levels in Females

It’s not about eliminating androgens; it’s about maintaining balance. Normal androgen levels vary depending on factors like age and individual health. In general, women have lower levels of androgens compared to men. But even within women, the ‘normal’ range can vary quite a bit. That’s why I strongly suggest working with a healthcare professional if you suspect an imbalance. They can facilitate blood tests to confirm whether an imbalance exists and help create a plan to put you on the right path. 

The Role of Androgens in Women’s Bodies

Androgens might have a reputation for being ‘male’ hormones, but they play a vital role in women’s bodies too. They’re involved in bone strength, muscle mass, and even our mood. Androgens also play a significant role in sexual desire. They’re also involved in the menstrual cycle and fertility.
Symptoms of Androgen Imbalance in Women

Let’s dive into the signs and symptoms of androgen imbalance in women.

Symptoms and Effects of High Androgen Levels in Females (Androgen Excess)

In women, when the androgen levels are high, it can lead to a condition known as hyperandrogegism. This imbalance can manifest itself in several ways, not every woman will experience all symptoms. Here are some common signs:

  • Hirsutism: Excessive, coarse facial or body hair in a male-pattern distribution. This is like finding hair where you least want it – upper lip, chin, chest, back. Not a fun surprise.
  • Acne: Persistent, severe acne that doesn’t respond to typical treatments can be a sign of elevated androgen levels. This is not your usual pre-period pimple; we’re talking more aggressive outbreaks here.
  • Irregular Periods: If your menstrual cycles are consistently inconsistent, it could be a sign of high androgen levels.
  • Hair Thinning or Male Pattern Baldness: While you may experience more hair where you don’t want it, the reverse can happen on your scalp. It’s a cruel irony, isn’t it?
  • Weight Gain or Difficulty Losing Weight: If the scale seems stubborn and weight loss has become a challenge, high androgens could be a potential cause.
  • Polycystic Ovary Syndrome (PCOS): This is a significant one. PCOS is often associated with high levels of androgens, and many of the symptoms above are also common in women with PCOS.

Symptoms and Effects of Low Androgen Levels in Females (Androgen Deficiency)

On the other end of the spectrum, when androgen levels are to low, it can lead to its own set of issues, often referred to as androgen deficiency. While this is less common, it’s no less impactful on women’s health. Here are some signs:

  • Decreased Libido: If your desire for intimacy has gone on an extended vacation, it could be due to low androgen levels.
  • Fatigue: Constant, persistent tiredness, even with adequate sleep, can be a sign of low androgens.
  • Loss of Muscle Mass: Androgens play a role in maintaining muscle mass. If you’re losing muscle despite regular exercise, low androgens could be a potential cause.
  • Mood Changes: Low mood, depression, or reduced sense of well-being can all be signs of low androgen levels.

Understanding the Causes of High Androgen Levels in Women

Let’s dive a little deeper into the why. We’ve established that high androgen levels can lead to a host of unpleasant symptoms, but what causes this hormonal imbalance in the first place?

Health Conditions

Several health conditions can lead to elevated androgen levels in women:

  1. Polycystic Ovary Syndrome (PCOS): This is perhaps the most common culprit. PCOS affects up to 10% of women of childbearing age and is characterized by high androgen levels. These elevated hormones can lead to issues like irregular periods, excessive hair growth, and ovarian cysts.
  2. Adrenal Gland Disorders: Your adrenal glands, located above your kidneys, also produce androgens. Conditions like adrenal tumors, congenital adrenal hyperplasia, and Cushing’s syndrome can lead to excessive androgen production.
  3. Insulin Resistance and Diabetes: Clincal trials suggest that insulin resistance can lead to increased androgen production in women. This is particularly common in women with PCOS.

Diet and Lifestyle Factors

Your lifestyle choices can also influence your androgen levels:

  1. Diet: Consuming too many refined carbohydrates and sugars can lead to insulin resistance, which, as we discussed earlier, can increase androgen levels. On the other hand, a diet rich in lean proteins, fruits, vegetables, and whole grains can help maintain hormonal balance.
  2. Physical Activity: Regular exercise can help reduce insulin resistance and lower androgen levels. However, over-exercising and intense physical stress can have the opposite effect, increasing androgen production.
  3. Stress: Chronic stress can disrupt your hormonal balance, leading to increased androgen levels. There are various techniques you can implement to manage stress such as regular exercise, meditation, yoga, and deep breathing.
  4. Weight: Being overweight or obese can increase androgen production. Maintaining a healthy weight through a balanced diet and regular exercise can help keep your hormones in check.

Natural Strategies to Lower Androgen Levels in Women

Striking the right hormonal balance can feel like walking a tightrope. Too much on one side or the other, and things start to get a little wobbly. Unfortunately, there is no single best way to lower androgens levels because every person is different. However, there are some natural strategies that can help bring your androgen levels back into harmony.

Dietary Changes

Food is the cornerstone of our health, and it’s one of the most powerful tools we have to affect change in our bodies. So, let’s talk about what you can include and what to avoid:

  1. Foods to include: Whole, unprocessed foods are your friends. Think fruits, vegetables, lean proteins, and complex carbs. Foods high in fiber can be particularly helpful as they can help regulate insulin levels and thus, potentially, androgen levels.
  2. Foods to avoid: Sugar, I’m looking at you. Foods with high sugar content or high in refined carbs can cause spikes in blood sugar and insulin and potentially lead to increased androgen levels. Processed foods, fried foods, and those high in unhealthy fats should also be minimized.

Exercise and Physical Activity

Get moving! Regular exercise is a fantastic way to balance your hormones, including androgens. Aim for a consistent routine that gets your heart rate up and your body moving. But try to keep things to a low or moderate intensity for a while and see if it helps, as intensive training can lead to elevated androgens.

Stress Management Techniques

Stress can be a significant player in hormonal imbalance. Whether it’s meditation, deep-breathing exercises, yoga, or just a good old-fashioned walk in nature, find what helps you unwind and make it a regular part of your routine.

Maintaining a Healthy Weight

Weight can influence hormones, and hormones can influence weight—it’s a bit of a chicken and egg situation. But the key takeaway is that maintaining a healthy weight can help balance androgen levels. This isn’t about aiming for a specific number on the scale; it’s about finding what’s healthy and sustainable for you.

Getting Adequate Sleep

Never underestimate the power of a good night’s sleep. Sleep is when our bodies reset and rejuvenate, and hormonal balance is part of this process. Make sure you’re getting enough quality shut-eye every night.

Remember, these strategies are pieces of a larger puzzle. It’s not just about one change; it’s about a lifestyle shift. It’s about creating a symphony of habits that work together to balance your androgen levels. Let’s keep the momentum going and explore the strongest natural anti-androgens next.

Exploring the Strongest Natural Anti-Androgens

Now that we’ve covered the basics of maintaining balance, let’s delve into the world of natural anti-androgens. These are compounds that can help reduce the effects of androgens in your body. Let’s explore some of the strongest natural anti-androgens and how they can help restore the balance.

  • Spearmint Tea: This common garden herb does more than just freshen breath. Studies suggest that it could have strong anti-androgenic effects, particularly when consumed as a tea. So, next time you’re brewing a cup, consider reaching for the spearmint. It’s difficult to find tea that has actual, pure spearmint in it. That’s why I suggest this one:
  • Green Tea: Another beverage making the list, green tea, is packed with antioxidants and has been suggested to help reduce levels of androgens in women with PCOS. Plus, it’s a great way to hydrate!
  • Flaxseeds: These little seeds are powerhouses of nutrition. They’re rich in lignins, which can bind to androgens and help reduce their levels. Sprinkle them on your yogurt, whip them into a smoothie, or bake them into muffins—the possibilities are endless.
  • Licorice Root: Used in traditional medicine for centuries, licorice root is believed to have anti-androgen properties. But remember, too much can lead to issues like high blood pressure, so it’s crucial to use it under the guidance of a healthcare professional.
  • Saw Palmetto: This plant is often used in supplements for its potential to block the effects of androgens. But as with any supplement, it’s important to speak with a healthcare professional before starting.
  • Nettle Root: Another plant with potential anti-androgen effects, nettle root, is often used in supplements and herbal teas.
  • Healthy Fats: Foods rich in healthy fats, like avocados, nuts, and seeds, may also help balance hormone levels, including androgens.

Remember, while these natural anti-androgens can help, they’re not a magic bullet. It’s essential to incorporate them as part of a balanced lifestyle, along with a healthy diet, regular exercise, and stress management. Also, always consult a healthcare professional before starting any new supplements or drastically changing your diet.

Up next, let’s look at how to reduce androgens in females naturally. Because we are all about that balance, ladies.

Lowering Androgens in Women Naturally: Lifestyle and Supplements

Lifestyle changes are things you can start TODAY to get your androgens under control. 

Lifestyle Changes for Lowering Androgens

It’s not just what we eat that affects our hormones; it’s also how we live. Here are a few lifestyle changes that can help lower androgens naturally:

  • Sleep: Don’t skimp on your zzz’s. Adequate sleep is crucial for hormonal balance. Aim for seven to nine hours a night, and prioritize quality rest.
  • Exercise: Regular physical activity not only helps maintain a healthy weight, which is important for hormonal balance, but it also aids in stress reduction. Aim for a mix of cardio, strength training, and flexibility exercises for best results.
  • Stress Management: High-stress levels can lead to hormonal imbalances, including increased androgens. Incorporate stress management techniques into your routine, such as yoga, meditation, or even just a relaxing walk in nature.

Supplements for Lowering Androgens

Sometimes, lifestyle changes aren’t quite enough, and you might need a little extra help. That’s where supplements come in. Here are a few that have been suggested to help lower androgens:

  • Zinc: This essential mineral can help regulate androgen levels and is particularly beneficial for those with PCOS. (P.S. if you read my article on acne, Zinc can also help clear up your skin, and help you stay healthy)
  • Omega-3 Fatty Acids: These healthy fats can help reduce androgen levels and have a host of other health benefits, like heart health and inflammation reduction.
  • Inositol: Often used by women with PCOS, inositol can help improve insulin resistance, a common cause of elevated androgens.
  • Vitamin D: Low levels of vitamin D have been linked to increased androgen levels (this is also among the most common deficiencies), so ensuring you’re getting enough can help keep things in check.

Be sure to consult with a healthcare professional before starting any new supplement regimen. They can ensure it’s safe for you and guide you on the appropriate dosage.

By combining a balanced diet, a healthy lifestyle, and the right supplements, you can create a comprehensive strategy for reducing androgens in females naturally. Now, let’s move on to our final section, where we’ll delve into how to navigate the medical route if natural methods aren’t quite cutting it.

We’ve talked a lot about natural ways to combat androgen imbalance. But there are times when lifestyle changes, diet, and supplements might not be enough, and that’s okay. If you’re still experiencing symptoms of androgen excess or deficiency despite your best efforts, it might be time to consider medical treatment options.

Hormonal Birth Control

One of the most common treatments for high androgen levels in women are hormonal birth control pills. These medications can help regulate your menstrual cycle, reduce symptoms like acne and excessive hair growth, and lower androgen levels. There are several types, including pills, patches, and injections, so you and your doctor can choose the one that’s best for you. However, birth control is not the best option for everyone and comes with its own list of potential risks and side effects such as increased risk of breast and cervical cancer, mood changes, and increased risk of high blood pressure and heart disease in certain populations. 

Anti-Androgen Medications

If birth control isn’t enough, your doctor might suggest anti-androgen medications. These drugs work by blocking androgens from affecting your body. They can be particularly helpful for symptoms like hair loss and hirsutism (unwanted hair growth).


For women with PCOS, a common cause of high androgen levels, metformin can be an effective treatment option. This medication improves your body’s sensitivity to insulin, which can help lower androgen levels and improve other PCOS symptoms.

Lifestyle Medication

If your androgen imbalance is linked to being overweight or obese, your doctor may recommend lifestyle medications. These can help you manage your weight and, in turn, regulate your hormone levels.


Dealing with hormonal imbalance can be stressful, and it’s important to take care of your mental health too. Therapy can be a valuable tool for managing stress and navigating the emotional challenges that can come with dealing with an androgen imbalance.

Conclusion: Your Path to Hormonal Balance

So there you have it, the rabbit hole of androgens. Finding hormonal balance is not a sprint, it’s a marathon. Hormonal balance is not achieved overnight; it’s a process, one that requires consistency, patience, and a little bit of trial and error. You may need to try different strategies, tweak your diet or lifestyle, and consult with healthcare professionals along the way. But every step you take, every change you make, brings you closer to hormonal harmony.

So, whether you’re battling unwanted hair, acne, or irregular periods, or you’re just looking for ways to improve your overall hormonal health, remember that you’re not alone. There’s a wealth of information and support out there, and you’re already on the right track by educating yourself and taking proactive steps towards balance.

And one last thing, always remember that your health, your body, and your journey is uniquely yours. There’s no one-size-fits-all answer, no magic bullet. It’s all about finding what works best for you, and that, my friends, is the true secret to health and hormonal harmony.

Disclaimer: I am a certified nutrition coach and personal trainer, not a registered dietician or physician. The information in this post are meant to be for educational purposes only and should not be considered as medical advice. Please consult a licensed professional for specific medical advice.

Please also note that some of the links above are affiliate links so I may earn a small commission off of purchases made through them. All thoughts and product selections are my own

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