How to reduce androgens naturally

Androgens are hormones that play a crucial role in the development and function of the male reproductive system. High levels of androgens can lead to a variety of health issues, like acne and excess hair growth.

In this article, we will explore the causes of elevated androgen levels, the symptoms to watch out for, and most importantly, how to naturally reduce androgens in the body. From diet and exercise to herbal remedies and essential oils, we’ve got you covered. Let’s dive in!

reduce androgens naturally in females and males

Key Takeaways:

Adopting a healthy and balanced diet can help reduce androgens naturally. This includes incorporating foods rich in omega-3 fatty acids, antioxidants, and fiber. Regular physical activity and exercise can also help lower androgen levels. Aim for at least 30 minutes of moderate exercise, such as walking or jogging, each day. Managing stress through techniques like meditation, yoga, and deep breathing can reduce cortisol levels and in turn, help regulate androgen levels in the body.

What Are Androgens?

Androgens are a group of hormones that play a crucial role in both male and female bodies, with testosterone being the most well-known androgen.

These hormones are responsible for various functions such as the development of male reproductive tissues and promoting secondary sexual characteristics like facial hair growth and deepening of the voice.

Along with testosterone, dihydrotestosterone is another important androgen that plays a role in hair growth and prostate health.

Androgens also influence muscle mass, bone density, and overall energy levels in the body, making them essential for maintaining overall health and well-being.

How Do Androgens Affect the Body?

Androgens have significant effects on various bodily functions, including metabolism, growth, and the development of secondary sexual characteristics.

These powerful hormones play a crucial role in maintaining reproductive health by stimulating the development of male sex organs and sperm production.

Androgens impact metabolic processes by influencing the metabolism of proteins, fats, and carbohydrates, regulating energy levels and body composition.

Their influence extends beyond physical changes, as androgens are essential for maintaining hormonal balance and supporting overall well-being.

What Are the Causes of High Androgen Levels?

High androgen levels can be attributed to various conditions such as Polycystic Ovary Syndrome (PCOS), Congenital Adrenal Hyperplasia (CAH), and Cushing’s Syndrome.

PCOS, a common hormonal disorder among women of reproductive age, often leads to elevated androgen levels due to an imbalance of hormones like insulin. The excess androgens in PCOS can cause symptoms such as acne, unwanted hair growth, and irregular periods, impacting fertility and overall health.

CAH, a genetic condition affecting the adrenal glands, results in higher levels of androgens being produced. This can manifest in different ways depending on the type of CAH, with symptoms ranging from ambiguous genitalia in newborns to abnormal puberty development in children.

Cushing’s Syndrome, characterized by the overproduction of cortisol, can also lead to elevated androgen levels as cortisol interacts with androgen receptors. This hormonal imbalance can cause issues like weight gain, hypertension, and mood disturbances.

Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder among women of reproductive age, characterised by imbalanced hormone levels, ovarian cysts, and potential fertility issues.

Women with PCOS may experience a range of symptoms, such as irregular or absent menstrual periods, excess hair growth, acne, and weight gain. These manifestations are a result of hormonal imbalances that impact the body’s reproductive and metabolic functions.

Diagnosing PCOS

  • Typically involves a combination of physical exams
  • Blood tests to measure hormone levels
  • Ultrasound imaging to detect cysts on the ovaries

Once diagnosed, treatment options for PCOS aim to address the specific symptoms and underlying hormonal dysregulation. Lifestyle changes, including a healthy diet, regular exercise, and weight management, can help improve fertility outcomes and manage the condition’s effects on overall health.

Congenital Adrenal Hyperplasia (CAH)

Congenital Adrenal Hyperplasia (CAH) is a genetic disorder that affects the adrenal glands, leading to the overproduction of androgens and cortisol.

CAH is typically caused by mutations in genes responsible for producing enzymes needed to make cortisol in the adrenal glands. This results in decreased levels of cortisol and a buildup of the hormone precursor, causing the adrenal glands to produce excess androgens. The elevated androgen levels can lead to various symptoms such as masculinisation in females, early development of masculine traits in both males and females, and issues related to hormonal balance.

Management of CAH often involves hormone replacement therapy to normalise hormone levels. In some cases, surgery may be required to correct anatomical abnormalities caused by the condition. Careful monitoring and treatment from endocrinologists are essential for individuals with CAH to maintain optimal health and manage potential long-term complications.

Cushing’s Syndrome

Cushing’s Syndrome is a rare hormonal disorder caused by prolonged exposure to high levels of cortisol, leading to various metabolic and hormonal imbalances.

This condition can be triggered by the body producing too much cortisol, often due to overactive adrenal glands or from external sources such as long-term corticosteroid therapy. Symptoms of Cushing’s Syndrome can manifest in a range of ways, including weight gain, particularly around the face and midsection, thinning skin that bruises easily, and irregular menstrual cycles in women.

In terms of treatment, a multi-faceted approach is often necessary, involving medication, surgery to remove tumors, and lifestyle modifications to manage cortisol levels effectively.

What Are the Symptoms of High Androgen Levels?

High androgen levels can manifest in various symptoms such as acne, excess hair growth, irregular periods, and male pattern baldness.

These symptoms often indicate disruptions in the body’s hormonal balance, leading to skin issues, hirsutism (excessive hair growth), menstrual irregularities, and hair loss. Acne, a common symptom, arises due to increased sebum production caused by elevated androgens. Individuals with high androgen levels may experience oily skin, which contributes to acne development.

Male pattern baldness, also known as androgenic alopecia, is characterized by a receding hairline and thinning of hair on the scalp. The excess hair growth, a condition called hirsutism, usually presents with coarse, dark hair in areas typical of male-pattern hair growth, such as the face, chest, and back.


Acne is a common skin condition that can be exacerbated by high androgen levels, particularly in females experiencing hormonal imbalances.

High levels of androgens, such as testosterone, can lead to an overproduction of sebum, the skin’s natural oil, contributing to blocked pores and the formation of acne. Hormonal factors play a significant role in acne development, with fluctuations in oestrogen and progesterone levels also influencing sebum production.

Treatment options for hormonal acne may include oral contraceptives to regulate hormone levels, anti-androgen medications, and topical treatments like retinoids. Lifestyle modifications such as a balanced diet, regular exercise, and stress management can help improve hormonal balance and reduce acne severity.

Excess Hair Growth

Excess hair growth, known as hirsutism, is a common symptom of high androgen levels in women, leading to the development of coarse and dark hair in atypical body areas.

An imbalance in androgen hormones, such as testosterone, can disrupt the natural hair growth cycle, resulting in excessive hair production. This condition can impact a woman’s self-esteem and confidence, leading to emotional distress and psychological implications. To address hirsutism, various treatment options are available, including medical interventions like oral contraceptives, anti-androgen medications, or topical creams to slow down hair growth.

Irregular Periods

Irregular periods are a common manifestation of high androgen levels, affecting the menstrual cycle and potentially indicating hormonal imbalances and health issues in females.

One of the key hormones involved in regulating the menstrual cycle is oestrogen. When androgen levels are elevated, they can disrupt the delicate balance between oestrogen and other hormones, leading to irregular periods and cycle abnormalities. This hormonal imbalance can have various health implications, such as increased risk of polycystic ovary syndrome (PCOS), infertility, and metabolic disorders.

Addressing excess androgens and restoring hormonal balance is crucial in managing menstrual irregularities. Treatment approaches may include lifestyle modifications, such as regular exercise and a balanced diet, along with medications like oral contraceptives or anti-androgen drugs to help regulate hormone levels.

Male Pattern Baldness

Male pattern baldness, characterised by hair loss in a specific pattern, can be influenced by high levels of androgens such as testosterone.

Testosterone, a hormone primarily produced in the testes, plays a crucial role in the development of male secondary sexual characteristics, including facial hair growth and muscle mass.

Excessive levels of testosterone can lead to the miniaturisation of hair follicles in genetically predisposed individuals, resulting in the classic pattern of baldness. While genetic factors play a significant role in the susceptibility to male pattern baldness, lifestyle choices such as smoking, stress, and poor diet can exacerbate the condition.

How Can Androgen Levels Be Reduced Naturally?

Reducing androgen levels naturally can be achieved through various approaches such as dietary modifications, herbal remedies, lifestyle changes, and specific supplements.

One crucial aspect of lowering androgen levels is managing your diet. Include foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, which have been shown to help regulate hormone levels. Increasing your intake of fiber-rich foods like fruits, vegetables, and whole grains can assist in hormonal balance.

Regular exercise is another effective way to reduce androgen levels. Engaging in activities like aerobic exercises and strength training can boost metabolism and help regulate hormones. Not to mention, exercise is a great stress reliever, further aiding in hormonal equilibrium.

Stress management is key in maintaining healthy hormone levels. Practising mindfulness techniques such as meditation, yoga, or deep breathing exercises can help lower cortisol levels, which in turn can impact androgen production.

Herbal supplements like saw palmetto and maca root are known for their potential to balance hormones. Including these natural remedies in your routine can complement other lifestyle changes for a holistic approach to managing androgen levels.

Diet and Nutrition

Diet and nutrition play a crucial role in managing androgen levels, with a balanced diet rich in essential nutrients like vitamin D supporting hormonal health.

Regarding regulating androgens in the body, the focus should be on incorporating foods that promote hormonal balance. For example, zinc is a vital mineral that helps regulate androgen levels, so including zinc-rich foods like oysters, nuts, and seeds in your diet can be beneficial.

Consuming adequate amounts of healthy fats, such as those found in avocados and olive oil, is important for hormone production. On the other hand, refined sugars and processed foods can lead to insulin spikes, which may disrupt hormonal equilibrium.

Exercise and Physical Activity

Regular exercise, including strength training and cardiovascular activities, can help regulate androgen levels, improve insulin sensitivity, and reduce the risk of cardiovascular problems.

Strength training plays a crucial role in increasing muscle mass and metabolic rate, which in turn can enhance the body’s ability to regulate hormones like testosterone. Aerobic exercises, on the other hand, improve cardiovascular health by strengthening the heart and improving blood circulation. By incorporating a combination of both types of exercises into your routine, you can achieve a well-rounded approach to managing androgen levels and promoting overall health. Exercise also helps in reducing inflammation, supporting weight management, and enhancing mood and mental well-being.

Stress Management

Effective stress management techniques can aid in reducing cortisol levels, which in turn may help balance androgen levels and alleviate the adverse effects of chronic stress on hormonal health.

Chronic stress is a common culprit behind elevated cortisol levels, which can disrupt the delicate balance of hormones in the body, including androgens. These disruptions can lead to various health issues, such as acne, hair loss, and irregular menstrual cycles.

To combat these effects, individuals can adopt practices like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation, which have been shown to lower cortisol levels and promote overall well-being. By incorporating these stress management techniques into daily routines, individuals can take proactive steps towards maintaining a healthier hormonal profile and mitigating the negative impact of stress on their bodies.

Herbal Remedies

Certain herbal remedies like spear mint tea have shown potential in reducing androgen levels, with studies suggesting their efficacy in hormonal balance and symptom control.

Spear mint tea is known for its anti-androgenic properties, which could help individuals with conditions like polycystic ovary syndrome (PCOS) or hirsutism. Research has indicated that regular consumption of spear mint tea can lead to a decrease in free testosterone levels and a reduction in symptoms such as acne and excess hair growth.

Whilst the exact mechanisms are not fully understood, it is believed that certain compounds in spear mint tea may inhibit the production of androgens or interfere with their binding to receptors. The soothing nature of spear mint tea can have a calming effect, which may further contribute to hormonal balance.

Supplements and Vitamins

Supplements and vitamins can play a supportive role in balancing androgen levels, with specific nutrients like vitamin D and antioxidants contributing to hormonal health and ovarian function.

For individuals managing androgen levels, the inclusion of vitamin D can be particularly beneficial as it aids in regulating hormone production and supports overall hormonal balance.

Antioxidants, on the other hand, help neutralise free radicals that can disrupt endocrine function, thus promoting a healthier environment for the ovaries to function optimally.

Certain minerals like zinc and magnesium have shown potential in alleviating symptoms associated with imbalanced androgens, offering a more holistic approach to addressing hormonal concerns.

Essential Oils

Certain essential oils have been touted for their potential benefits in managing androgen-related issues, such as promoting skin health, hair growth, and combating acne symptoms.

These natural extracts, derived from plants like lavender, tea tree, and rosemary, contain properties that can help regulate hormone levels and reduce excess androgen production, which often leads to various skin and hair problems.

When applied topically, essential oils can penetrate the skin, nourishing it from within and supporting cellular regeneration, resulting in improved skin tone, texture, and overall health.

In addition, their antimicrobial and anti-inflammatory qualities make essential oils effective in combating acne-causing bacteria, reducing inflammation, and promoting a clearer complexion.

When Should You See a Doctor?

If you experience persistent symptoms of high androgen levels or suspect hormonal imbalances, it is advisable to consult a healthcare provider, such as a doctor or endocrinologist, for proper evaluation and diagnosis.

Specialists, like endocrinologists, play a crucial role in diagnosing and managing high androgen levels. These healthcare professionals have expertise in understanding the complexities of hormonal imbalances and can provide personalised treatment options tailored to your specific needs.

Seeking medical advice early on can help in identifying the root cause of your symptoms and initiating appropriate interventions to restore hormonal balance.

It is essential to listen to your body and recognise any changes that may indicate hormonal issues, such as acne, irregular periods, or excessive hair growth.

Frequently Asked Questions

How can I naturally reduce androgens in my body?

There are a few ways to naturally reduce androgens in the body, including dietary changes, exercise, and stress management techniques. These methods may also help improve overall health and well-being.

What foods should I avoid to reduce androgens?

Foods high in sugar, refined carbohydrates, and unhealthy fats can contribute to increased androgen levels. It is best to avoid processed foods, sugary drinks, and excessive alcohol consumption to help lower androgens.

What are some foods that can help reduce androgens?

Foods that are rich in fiber, antioxidants, and healthy fats can help lower androgens. Some examples include lean proteins, leafy greens, berries, avocado, and nuts. These foods can also help balance hormone levels and promote overall health.

Can exercise help reduce androgens?

Yes, regular exercise can help lower androgens in the body. Physical activity can help regulate hormone levels, reduce stress, and improve insulin sensitivity, all of which can help lower androgens.

What are some stress management techniques to reduce androgens?

Stress can contribute to increased androgen levels, so finding ways to manage and reduce stress can help lower androgens. Some techniques include deep breathing, meditation, yoga, and regular exercise.

Are there any supplements that can help reduce androgens?

Some natural supplements, such as saw palmetto, spearmint tea, and licorice root, have been shown to help reduce androgens in the body. However, it is important to consult with a healthcare professional before taking any supplements to ensure they are safe and appropriate for you.

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