Nutrition Diet: What foods decrease androgens?

October 14, 2025 •

5 min read

A case study reported an 89% decrease in free serum testosterone after a woman with PCOS supplemented with flaxseed for four months. This impressive result highlights how specific dietary interventions can influence hormone health, helping to answer the question: what foods decrease androgens?

Quick Summary

This guide explores dietary strategies to help lower androgen levels naturally. It details how specific foods, herbs, and fats can support hormonal balance and manage conditions associated with androgen excess, such as PCOS.

Key Points

Flaxseed's Lignans: The high lignan content in ground flaxseed can help lower androgen levels by increasing sex hormone-binding globulin (SHBG).
Spearmint Tea's Anti-Androgen Effect: Drinking spearmint tea has been shown to reduce free testosterone in women, offering a simple way to manage androgen-related symptoms.
Omega-3s Combat Inflammation: Fatty fish and chia seeds provide anti-inflammatory omega-3s, which can help regulate hormone production and improve overall balance.
Cruciferous Veggies Aid Detox: Broccoli and kale support liver detoxification, which is essential for metabolizing and eliminating excess hormones from the body.
Dietary Sugar Fuels Imbalance: High intake of sugar and refined carbohydrates can worsen hormonal issues by spiking insulin levels, negatively impacting androgen production.
Nuts Can Increase SHBG: Consuming nuts like walnuts and almonds can increase SHBG, reducing the amount of free testosterone available in the bloodstream.
Licorice Root's Potential: This herb may help reduce serum testosterone, but should be used with caution, especially by those with high blood pressure.

For those dealing with hormonal imbalances, particularly elevated androgen levels, diet can be a powerful tool for management. Conditions like polycystic ovary syndrome (PCOS), hirsutism (excessive hair growth), and acne are often linked to excess androgens, including testosterone and DHT. Making informed dietary choices can help mitigate symptoms and support overall hormone health, especially when combined with a holistic lifestyle approach.

Key Anti-Androgenic Foods

Several foods and dietary components have been studied for their potential anti-androgenic effects. Incorporating these into a balanced nutrition plan can be a proactive step toward hormonal harmony.

Flaxseed

Flaxseed is one of the most promising dietary aids for lowering androgens. It is a rich source of lignans, plant compounds with phytoestrogenic properties.

Increases SHBG: Lignans increase the production of Sex Hormone-Binding Globulin (SHBG), a protein that binds to testosterone, making it less available in the bloodstream. A case study on a woman with PCOS showed that flaxseed supplementation significantly reduced both total and free testosterone levels.
Inhibits 5-alpha reductase: Some research suggests lignans may also inhibit the enzyme 5-alpha reductase, which is responsible for converting testosterone into the more potent androgen, dihydrotestosterone (DHT).
How to consume: For maximum benefit, it's best to consume flaxseed ground, as whole seeds can pass through the digestive system intact.

Spearmint Tea

Spearmint tea has gained significant attention for its anti-androgenic effects, particularly in women with PCOS.

Lowers testosterone: Studies have shown that drinking two cups of spearmint tea daily can lead to a significant decrease in free testosterone levels.
Reduces hirsutism: The anti-androgenic properties of spearmint tea can help reduce symptoms like hirsutism (unwanted facial hair growth).

Omega-3 Fatty Acids

Found in fatty fish and certain plant sources, omega-3s are beneficial for regulating hormone levels and reducing inflammation.

Hormone regulation: Omega-3 fatty acids, particularly from fish oil, have been shown to lower testosterone levels in women with PCOS.
Anti-inflammatory: They help reduce overall inflammation, which is often associated with hormonal imbalances.
Sources: Include fatty fish like salmon, mackerel, and sardines, as well as plant-based options like chia seeds, walnuts, and flaxseed.

Soy Products

Soy contains isoflavones, a type of phytoestrogen that can exhibit a weak anti-androgenic effect by mimicking estrogen in the body.

Potential mechanism: Research has shown that soy isoflavones may inhibit the activity of the 5-alpha reductase enzyme, thus affecting androgen metabolism.
Considerations: While some studies show soy can slightly reduce DHT levels, others report inconsistent effects on circulating androgen levels in humans. Consumed in moderation, soy is generally safe, but its effects can vary.

Cruciferous Vegetables

This family of vegetables includes broccoli, cauliflower, kale, and Brussels sprouts. They contain compounds that support liver function and hormone metabolism.

Estrogen metabolism: Compounds like indole-3-carbinol (I3C) assist the liver in metabolizing estrogen, which in turn can help balance the ratio of androgens to estrogen.
Detoxification support: A healthy liver is crucial for clearing out excess hormones, and these vegetables help enhance this natural detoxification process.

Licorice Root

Used in traditional medicine, licorice root has shown potential to reduce serum testosterone levels.

Anti-androgenic properties: Research suggests licorice root can be an adjuvant therapy for hirsutism and PCOS due to its ability to lower testosterone.
Cautions: Due to potential side effects like raising blood pressure, licorice root should be used with caution and after consulting a healthcare provider.

Nuts

Certain nuts, including walnuts and almonds, can be beneficial for androgen balance.

Increase SHBG: Studies indicate that consumption of walnuts and almonds can increase SHBG, thus lowering free testosterone levels in the blood.
Healthy Fats: Nuts are also a source of healthy fats and minerals that support overall health.

Foods and Substances to Limit or Avoid

To effectively manage androgen levels through diet, it is also important to limit or avoid foods that can exacerbate hormonal issues.

High-Sugar and Refined Carbohydrates: These foods cause insulin spikes. High insulin levels can increase androgen production, particularly in individuals with insulin resistance, a common feature of PCOS.
Processed Foods and Trans Fats: Often found in fast food and baked goods, trans fats and processed ingredients contribute to inflammation and can disrupt hormonal pathways.
Excessive Alcohol: Heavy alcohol consumption can negatively impact liver function, which is critical for hormone metabolism and detoxification.
Excessive Dairy: Some research suggests that certain dairy products, especially those from cows, may contain hormones that could interfere with testosterone levels.

Comparison of Androgen-Modulating Foods


Food/Herb	Primary Mechanism	Key Compounds	Specific Benefits	Caution
Flaxseed	Increases SHBG production to bind testosterone.	Lignans	Significant reduction in free and total testosterone, improved PCOS symptoms.	Best to consume ground; high in fiber, so increase intake slowly.
Spearmint Tea	Directly reduces free testosterone.	Flavones, rosmarinic acid	Reduced testosterone and hirsutism in women with PCOS.	Generally safe, but consistent daily use is needed for effect.
Cruciferous Veggies	Supports liver detoxification of estrogen.	Indole-3-carbinol (I3C)	Helps balance hormones, assists in clearing excess hormones.	Should be cooked for those with underactive thyroid.
Omega-3s	Reduces inflammation and balances hormone production.	EPA, DHA	Lowered testosterone levels in women with PCOS.	Ensure sourcing from fatty fish or algae for DHA/EPA, as conversion from plant sources (ALA) is inefficient.

Lifestyle Factors Supporting a Hormone-Balancing Diet

Dietary changes are most effective when part of a broader lifestyle strategy. For optimal results, consider these supportive practices:

Stress Management: Chronic stress elevates cortisol levels, which can disrupt the balance of other hormones, including androgens. Incorporating relaxation techniques such as meditation, yoga, or deep breathing can be highly beneficial.
Regular Exercise: Physical activity, particularly strength training, improves insulin sensitivity and helps regulate hormone levels. It also helps with weight management, which is closely linked to androgen levels.
Adequate Sleep: Getting sufficient, high-quality sleep is crucial. Poor sleep can elevate cortisol and disrupt hormone production.

Conclusion: Taking a Holistic Approach to Hormone Health

Managing androgen levels is a multifaceted endeavor, and diet is a cornerstone of this approach. By focusing on foods like flaxseed, spearmint tea, omega-3s, and cruciferous vegetables, and minimizing sugary, processed items, you can create a nutritional foundation that supports hormonal balance. Remember that individual responses can vary, and lasting change often requires a consistent commitment to both diet and lifestyle adjustments. For personalized guidance, especially if managing a condition like PCOS, consult a healthcare provider. Incorporating these dietary strategies can empower you to take an active role in your hormonal health and overall well-being.

For more information on the link between lifestyle and hormone balance, consider reading research from authoritative sources like the National Institutes of Health.

Frequently Asked Questions

No, diet is a powerful tool for management, but not a cure. A holistic approach including lifestyle changes, stress management, regular exercise, and potentially medical guidance is often necessary for conditions associated with hormonal imbalances.

Studies have shown beneficial anti-androgen effects from drinking two cups of spearmint tea per day. For best results, consistent daily consumption is recommended.

While some studies suggest soy's phytoestrogens can have an anti-androgenic effect, research is mixed and moderate consumption is generally considered safe. Discuss excessive intake with a healthcare provider, especially if you have existing health concerns.

Flaxseed contains lignans that increase the production of Sex Hormone-Binding Globulin (SHBG), a protein that binds to testosterone, thereby reducing free androgen levels. For best results, it is recommended to consume it ground.

High insulin levels, often triggered by sugary and refined foods, can stimulate the ovaries to produce more androgens. This can create a vicious cycle, particularly in conditions like PCOS, so regulating insulin is key.

Some nuts, particularly walnuts and almonds, have been shown to increase SHBG, which helps to bind and reduce free testosterone in the body. A daily portion can be a beneficial addition to your diet.

While some may see early changes, more substantial improvements in androgen levels often take between 3 and 6 months of consistent dietary and lifestyle changes. Patience and consistency are key to achieving results.

Processed foods and trans fats are associated with inflammation and can disrupt hormonal pathways. Limiting them is an important part of a balanced diet aimed at regulating hormonal health.