How to Reduce Androgens Naturally

Having the right balance of androgens is essential for our overall well being. These hormones perform a range of duties, including (but certainly not limited to) supporting reproductive function, bone and muscle health, and hair growth. 

However, things can go wrong when androgen levels are too high – especially in women. From breakouts to hair problems to menstrual irregularities, these hormones can cause major issues when they aren’t kept in balance. 

The good news: it’s possible to lower androgen levels. Even better, it can be done without the use of harsh medications or other aggressive treatments. 

Symptoms of High Androgens

High androgen levels can lead to a slew of symptoms, with some of the most common being: 

• Acne and Oily Skin: Excess androgens are associated with increased risk of breakouts. They stimulate the production of oil, increasing the likelihood of the pores becoming clogged. 

• Hair Loss: Elevated androgen levels (specifically dihydrotestosterone, AKA DHT) can trigger hair loss, as they can weaken hair follicles. This hormone is most often the culprit behind hair loss in men, but can affect women as well. 

• Excess Body Hair Growth: On the flip side, androgens have been shown to cause excessive growth of hair on the body and face in females, as these hormones have a different effect on these specific follicles. This is called hirsutism. 

• Irregular Menstrual Periods: Higher levels of androgens can disrupt the production of the hormones needed for ovulation, which may lead to irregular or missed periods.    

• Fertility Issues: While androgens are a critical part of women’s reproductive health, elevated levels can lead to decreased fertility. 

If you’re experiencing any of these symptoms, it’s important to get tested to confirm whether it is due to high androgens or another underlying trigger. Thankfully, it’s super simple – you’ll just need your doctor to order a blood test. 

What Causes High Androgen Levels?

In females, high androgens are often caused by polycystic ovary syndrome (PCOS), a hormonal condition that causes cysts in the ovaries. Many of the symptoms of high androgens are associated with this condition, including irregular periods, acne, and body and facial hair growth. 

That said, PCOS isn’t the only cause of elevated androgen levels. For example, Cushing’s disease (a disease where the body has an excess of the stress hormone cortisol) can increase androgens, as can ovarian tumors. A disorder called congenital adrenal hyperplasia (which has a direct effect on the adrenal glands and hormone production) can also trigger an increase in androgen production. 

Additionally, the foods we eat (or don’t eat) can also play a role in hormonal imbalance. We’ll cover the link between diet and androgens below. 

How to Reduce High Androgens Naturally

Curious about how to reduce high androgens naturally? Here are four science-backed methods for getting your hormones in balance.  

Drink Spearmint Tea

For a delicious natural remedy, try spearmint tea – it’s been shown to have anti-androgen effects. Researchers studying women with PCOS found that after drinking spearmint tea twice a day for a month, participants had lower testosterone levels. Participants in the study also self-reported a reduction in hirsutism – AKA excess hair growth on the face and body. 

Add More Fiber to Your Diet

Changes in hormonal levels are often tied to our dietary habits. Research has shown that a diet low in fiber may contribute to elevated androgen levels. By loading your plate with fiber-packed foods, you may be able to help balance your hormone levels to get your androgens in check.

So exactly why does fiber influence our hormones? Fiber supports a balanced gut microbiome (we’ll talk more about why this is important in a bit), and improves regularity. Regularity is essential for hormonal balance, as we eliminate excess hormones through our stool. When we’re constipated, those extra hormones can get absorbed back into the bloodstream – throwing our hormones off balance. 

On top of that, fiber has been shown to improve insulin resistance. This is essential, as elevated insulin levels can trigger the ovaries to produce excess androgens. 

Some fiber-rich foods to include in your diet include beans and legumes (especially kidney beans, chickpeas, and black beans), lentils, chia seeds, pistachios, almonds, vegetables, and fruits, as well as oats, quinoa, and other whole grain foods. Vegetables that are particularly high in fiber include broccoli, cauliflower, carrots, sweet potato, kale, and brussels sprouts. Fiber-packed fruits include avocado, raspberries, pears, and apples.  

Reduce Sugar and Refined Carbs

Speaking of diet – it’s equally as important to keep your refined carbohydrate and sugar intake under control. Excess sugars and refined carbs are digested quickly by the body, triggering the production of insulin and increasing the risk of insulin resistance. As we’ve noted above, high insulin levels can lead to higher rates of androgen production. 

We aren’t saying you have to completely cut out your favorite sweets, but do be mindful of keeping your blood sugar stable. Focus on keeping your plate well-balanced with nutritious, whole, fiber-packed foods, and think of sweets and refined carbs as an occasional indulgence.

Improve Gut Health with Probiotics

Gut health and hormonal balance are connected in a few different ways. Probiotics have been shown to improve regularity, which is essential for properly ridding the body of excess hormones. 

Additionally, it has been revealed that there is a connection between patients with PCOS and gut dysbiosis – which refers to an imbalance of the good bacteria in the gut. By introducing multiple strains of healthy bacteria to the gut, you can help improve the diversity of the gut microbiome. Research has even confirmed that probiotic supplements have a beneficial impact on hormonal balance, and that they can lead to a significant decrease in androgens. 

You can nurture a healthy, well-balanced gut microbiome by adding probiotic-rich foods to your diet, such as kimchi and sauerkraut. 

Alternatively, for your daily dose of gut-loving bacteria, try a probiotic supplement like Glow Biome. Clinically validated and formulated with 15 Billion CFU of six clinically tested probiotic strains, it was designed to support regularity, gut health, and skin clarity.