Discover What Foods Block Androgens Naturally

October 24, 2025 •

3 min read

Studies have shown that certain dietary interventions can significantly impact androgen levels, offering a natural approach to hormonal balance. Explore what foods block androgens and how incorporating them into your diet can support overall well-being.

Quick Summary

Certain foods, such as spearmint tea, flaxseed, and specific phytoestrogen-rich items, contain compounds with anti-androgenic effects. Modifying your diet is a proven way to support hormonal health.

Key Points

Spearmint Tea: Drinking two cups daily can significantly reduce testosterone levels, particularly in women with PCOS.
Ground Flaxseed: The lignans in ground flaxseed can lower both total and free testosterone by increasing SHBG.
Reishi Mushrooms: These mushrooms have been shown to inhibit 5-alpha reductase, the enzyme that converts testosterone to the more potent DHT.
Green Tea: Its EGCG content can block androgen receptors and inhibit 5-alpha reductase, offering anti-androgenic effects.
Low-Glycemic Diet: Reducing refined carbohydrates and sugars is essential for managing insulin levels, which directly impacts androgen production.
Omega-3s: Found in fatty fish, omega-3 fatty acids help reduce serum testosterone and fight inflammation.
Pomegranate: Preclinical evidence suggests that pomegranate extracts can inhibit androgen biosynthesis.

Understanding Androgens and Hormonal Balance

Androgens, including testosterone, are crucial hormones in both men and women. Elevated levels, known as hyperandrogenism, can lead to issues like acne, excessive hair growth, and hair loss in women, often linked to PCOS. In men, managing androgens is important for prostate health. Diet offers a natural way to help balance these hormones.

Key Foods That Help Block Androgens

Certain foods are recognized for their potential to block androgens through various mechanisms:

Spearmint Tea: Research, including a trial on women with PCOS, indicates that drinking spearmint tea twice daily can significantly lower free and total testosterone. Its anti-androgenic effects influence the endocrine system.
Flaxseed: Rich in lignans, flaxseed can modulate androgen levels by potentially increasing SHBG, which binds to testosterone, reducing its active form. A case study demonstrated reduced total and free testosterone with daily flaxseed. Grinding flaxseed aids nutrient absorption.
Reishi Mushrooms: Historically used for anti-androgenic properties, reishi can inhibit 5-alpha reductase, an enzyme converting testosterone to DHT, which is linked to conditions like acne and hair loss.
Green Tea: Contains EGCG, an antioxidant that may offer anti-androgenic effects by inhibiting 5-alpha reductase and blocking androgen receptors. While human trials are ongoing, laboratory and animal studies show potential.
Fatty Fish and Omega-3s: Omega-3 fatty acids in fish like salmon can help regulate hormones. Studies on women with PCOS show omega-3 supplementation may reduce serum testosterone. Omega-3s also help combat inflammation associated with hormonal imbalances.
Soy Products: Soy contains phytoestrogens that can affect androgen levels. While research in men is mixed, soy protein isolate has been shown to suppress androgen receptor expression in the prostate. Women with PCOS may find soy beneficial, but more research is needed.
Pomegranate: Preclinical studies suggest pomegranate and its extracts can inhibit androgen production, including testosterone and DHT, in mouse models. Human studies are needed to confirm these effects.
Cruciferous Vegetables: Vegetables like broccoli contain indole-3-carbinol, which assists the liver in processing excess estrogen, helping maintain a healthy estrogen-androgen balance.

The Role of a Low-Glycemic Diet

Controlling blood sugar is crucial for managing androgens. Diets high in refined carbs can cause insulin spikes, stimulating androgen production. A low-glycemic diet with high-fiber whole foods can improve insulin sensitivity and reduce androgen levels. Fiber also aids in eliminating excess hormones.

Foods to Include for Hormonal Support

Spearmint Tea: Aim for two cups daily.
Ground Flaxseed: Approximately 30 grams daily may show anti-androgenic effects.
Fatty Fish: Consume two to three servings weekly.
Reishi Mushrooms: Can be taken as tea or added to meals.
Green Tea: May help block androgens due to EGCG content.
Cruciferous Vegetables: Include broccoli, cauliflower, and cabbage.
Probiotic-Rich Foods: Fermented foods support gut health and hormonal balance.

Comparison of Anti-Androgenic Food Mechanisms


Food/Supplement	Primary Mechanism	Primary Target(s)	Notes
Flaxseed	Increases SHBG production; inhibits 5α-reductase	Free Testosterone, DHT	Grind seeds for better absorption; rich in lignans.
Spearmint Tea	Directly reduces serum testosterone	Testosterone, DHT	Human clinical evidence, effective for PCOS.
Reishi Mushroom	Inhibits 5α-reductase enzyme	DHT	Traditional use, strong effect shown in animal studies.
Green Tea (EGCG)	Inhibits 5α-reductase; blocks androgen receptors	DHT, Androgen Receptors	Antioxidant benefits; limited human data on androgen effects.
Omega-3s (Fish)	Modulates hormonal pathways	Luteinizing Hormone, Testosterone	Reduces inflammation; effective for PCOS.
Licorice Root	Reduces serum testosterone	Testosterone	Potential side effects with high doses; use in moderation.

Conclusion

Incorporating foods with anti-androgenic properties into your diet, alongside a low-glycemic, high-fiber eating plan and a healthy lifestyle, can be a valuable strategy for managing hormone levels. These dietary adjustments offer a natural approach to supporting your endocrine system and overall hormonal balance.

For more information on the impact of diet on androgen levels, read this detailed clinical study on flaxseed supplementation: The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome.

Frequently Asked Questions

The timeframe for seeing effects from dietary changes can vary. Some studies, like those on spearmint tea, have shown significant changes in as little as one month. However, more long-term and consistent dietary and lifestyle habits are necessary to see lasting, significant changes in symptoms like hirsutism and acne, which are influenced by follicular growth cycles.

Yes, men can also benefit. For instance, reishi mushrooms' ability to inhibit the 5-alpha reductase enzyme is relevant to prostate health, as high DHT levels are a factor in benign prostatic hyperplasia (BPH). While some of these foods, like soy, have had mixed research results in men regarding circulating hormones, they still offer nutritional benefits.

The relationship between soy and male hormones has been the subject of extensive research, with a meta-analysis concluding that neither soy nor isoflavone intake significantly affects male reproductive hormones. Soy protein isolate has shown benefits like suppressing androgen receptor expression in the prostate, which may be beneficial for prostate health. Moderation is key.

Clinical trials have shown that drinking two cups of spearmint tea per day can produce significant anti-androgenic effects in women with PCOS. It is recommended to use organic loose-leaf tea and steep for at least 5-10 minutes to maximize the extraction of beneficial compounds.

Most of these foods are generally safe when consumed in moderation as part of a balanced diet. However, licorice root should be used with caution and in moderation, as excessive consumption can have side effects. High doses of concentrated green tea extract can also pose a risk of liver toxicity, so it's safer to stick to brewed tea or consult a healthcare provider for supplement usage.

While many of the anti-androgenic foods are beneficial for both, the primary focus may differ. For women with PCOS, the goal is often to reduce overall androgen levels to mitigate symptoms like hirsutism and acne. For men, some focus is on reducing the conversion of testosterone to DHT for prostate health, while still maintaining healthy testosterone levels overall. A balanced, low-glycemic, and anti-inflammatory diet is a healthy strategy for all.

Not necessarily. While some studies have explored lower androgen levels in vegetarians, other research has found little difference or even higher total testosterone in vegan men, offset by higher SHBG. The effect depends on the specific foods and nutrients consumed, not just the absence of meat. A balanced, whole-food, plant-based diet focusing on low-GI foods and anti-inflammatory nutrients is most effective.