What Diet Lowers Androgens for Hormone Balance?

December 27, 2025 •

4 min read

According to the Cleveland Clinic, androgens are a group of sex hormones present in everyone, but they are produced in higher amounts in males, and a careful balance is essential for overall health. This balance can be disrupted by factors like diet, and knowing what diet lowers androgens is a powerful tool for managing conditions like Polycystic Ovary Syndrome (PCOS).

Quick Summary

This article explores the specific dietary strategies and food choices that can effectively reduce androgen levels and support hormonal balance. It details foods to incorporate, including those rich in fiber, omega-3s, and specific herbal compounds, while also identifying foods to limit or avoid to manage insulin resistance and inflammation. Practical tips and lifestyle adjustments are provided for a comprehensive approach.

Key Points

Blood Sugar Control: Managing blood sugar and insulin levels is crucial, as high insulin stimulates the ovaries to produce more androgens.
Embrace Fiber and Omega-3s: A diet rich in high-fiber foods and omega-3 fatty acids helps stabilize insulin and reduce inflammation, key factors in hormone balance.
Herbal Allies: Drinking spearmint tea and adding ground flaxseed to your diet are natural, evidence-backed ways to reduce free testosterone levels.
Limit Inflammatory Foods: Reducing intake of refined carbohydrates, sugar, and trans fats helps lower systemic inflammation and supports healthier hormone function.
Combine with Lifestyle Changes: For best results, pair your diet with regular exercise, stress reduction, and maintaining a healthy weight to comprehensively manage androgen levels.

Understanding the Link Between Diet, Insulin, and Androgens

Androgens, such as testosterone and DHT, are essential hormones, but excess levels can contribute to conditions like Polycystic Ovary Syndrome (PCOS), leading to symptoms like hirsutism (excess body hair), acne, and irregular menstrual cycles. One of the most significant connections is between diet, insulin, and androgen production. A diet high in refined carbohydrates and sugar causes blood sugar spikes, which leads to increased insulin production. High insulin levels, in turn, can stimulate the ovaries to produce more androgens, creating a cycle of hormonal imbalance. Therefore, regulating blood sugar is a primary goal for any diet designed to lower androgens.

The Power of a Low-Glycemic and Anti-Inflammatory Diet

Adopting a low-glycemic and anti-inflammatory diet is a cornerstone of managing androgen levels. A low-glycemic diet focuses on foods that cause a slower, more gradual rise in blood sugar, which helps to stabilize insulin levels. Anti-inflammatory foods can help reduce the systemic inflammation often associated with hormonal imbalances, particularly in PCOS.

Foods to Include for Lowering Androgens

There are several key foods and food groups that can help lower androgen levels and promote hormonal balance:

High-Fiber Foods: Fiber-rich foods slow down digestion, which prevents sharp blood sugar and insulin spikes. They also support gut health, which is crucial for hormone regulation.
- Examples: Beans, lentils, cruciferous vegetables (broccoli, cauliflower), leafy greens (spinach, kale), berries, and whole grains.
Omega-3 Fatty Acids: Found in fatty fish, these healthy fats help reduce inflammation and can lower testosterone levels.
- Examples: Salmon, mackerel, sardines, and flaxseed.
Spearmint Tea: Studies have shown that regularly drinking spearmint tea can have significant anti-androgen effects, helping to reduce free testosterone levels.
- Recommended intake: 2-3 cups daily.
Flaxseed: This seed is rich in lignans, which can bind to testosterone in the gut and increase the production of sex hormone-binding globulin (SHBG), a protein that helps reduce the amount of active androgens circulating in the blood.
- Recommended intake: 2-3 tablespoons of ground flaxseed daily.
Mushrooms: Specifically, red reishi mushrooms contain compounds that can inhibit the enzyme 5-alpha-reductase, which is responsible for converting testosterone into the more potent androgen, DHT.
Soy Isoflavones: Found in soy products like tofu and tempeh, these phytoestrogens can have a hormone-regulating effect and have been shown to lower testosterone levels in some studies.
Green Tea: Contains antioxidants that help reduce androgens in conditions like PCOS.

Comparison of Androgen-Lowering Dietary Elements


Dietary Component	Primary Mechanism	Target Condition	Recommended Intake	Additional Benefits
High-Fiber Foods	Stabilizes blood sugar and insulin levels	PCOS, metabolic syndrome	At least 25-30g daily	Improved gut health, digestive regularity
Omega-3 Fatty Acids	Reduces inflammation and testosterone	PCOS, general hormonal health	2 servings fatty fish weekly	Better mood, cardiovascular health
Spearmint Tea	Anti-androgen effects, decreases free testosterone	PCOS, hirsutism, acne	2-3 cups daily	Mild flavor, calming effects
Flaxseed	Binds testosterone, increases SHBG	Hyperandrogenism, PCOS	2-3 tbsp ground flaxseed daily	Rich in fiber and healthy fats
Soy Isoflavones	Hormone regulation, lowers testosterone	PCOS	30-50mg daily from whole foods	Improved cholesterol, insulin sensitivity
Red Reishi Mushrooms	Inhibits 5-alpha-reductase	Androgen-related acne, hair loss	3-5g daily powder/supplement	Supports immune function

Foods to Limit or Avoid

To effectively lower androgens, it is just as important to remove certain foods that can disrupt hormone balance:

Refined Carbohydrates and Sugary Foods: These cause rapid blood sugar and insulin spikes, which directly contributes to increased androgen production. This includes white bread, pastries, and sweetened beverages.
Processed Foods: High in unhealthy fats, sugar, and artificial ingredients that can disrupt the endocrine system and promote inflammation.
Excessive Dairy: Some dairy products may contain hormones that interfere with androgen levels. The effect is controversial, and individual response can vary.
Trans Fats and Saturated Fats: Found in fried foods and processed meats, these fats can increase inflammation and exacerbate hormonal issues.
Excessive Alcohol: Can disrupt hormonal pathways and increase estrogen, which can affect the balance with androgens.

Making Lifestyle Adjustments for Optimal Results

Diet is a powerful tool, but for best results, it should be combined with other healthy lifestyle habits. Regular exercise, particularly a mix of cardio and strength training, can improve insulin sensitivity and support healthy hormone levels. Managing stress is also crucial, as high cortisol levels can interfere with hormone production. Finally, maintaining a healthy body weight, particularly if you are overweight, can lead to a significant reduction in androgen levels. For more information on dietary influences on overall health, see the Baptist Health blog: https://www.baptisthealth.com/blog/endocrinology/how-diet-affects-hormones.

Conclusion: A Holistic Approach to Hormonal Health

For those wondering what diet lowers androgens, the answer lies in a comprehensive approach focused on balanced blood sugar and reduced inflammation. By prioritizing high-fiber foods, healthy fats (especially omega-3s), and targeted additions like spearmint tea and flaxseed, while simultaneously limiting processed and sugary items, individuals can make a profound impact on their hormonal health. Combining these dietary changes with regular exercise, stress management, and maintaining a healthy weight provides the most effective pathway towards restoring hormonal balance and alleviating related symptoms. Always consult with a healthcare professional before making significant dietary changes, especially if managing a condition like PCOS.

Frequently Asked Questions

Yes, for individuals who are overweight or obese, losing even a small amount of weight (5-10%) can significantly improve insulin sensitivity and lower androgen levels, leading to an improvement in symptoms associated with conditions like PCOS.

Flaxseed contains lignans that bind to testosterone in the gut, helping to excrete it from the body. It also increases Sex Hormone-Binding Globulin (SHBG), which binds to free androgens, effectively reducing their impact on the body.

Yes, studies have shown that consuming spearmint tea twice daily can significantly reduce free and total testosterone levels in women with PCOS. It is a well-researched natural option with anti-androgen effects.

Insulin resistance is a common underlying cause of high androgens, particularly in PCOS. High insulin levels directly signal the ovaries to increase androgen production, exacerbating hormonal imbalances.

While diet is foundational, some supplements like myo-inositol, omega-3s (from fish oil), and Vitamin D have been shown to help lower androgens and improve insulin sensitivity, especially in PCOS patients. Always consult a doctor before starting new supplements.

No, moderate consumption of whole soy foods like tofu and tempeh can be beneficial. They contain phytoestrogens that can help regulate hormone activity. The claim that soy always increases estrogen and harms hormonal health is largely based on excessive intake or misunderstood research.

The timeline for seeing changes varies by individual, but consistent dietary changes can start impacting blood sugar and insulin levels within a few weeks to months. Visible symptom improvement, such as reduced acne or hirsutism, may take several months of consistent effort.