Which food decreases androgens in females? Your guide to dietary support

October 27, 2025 •

5 min read

Affecting up to 10% of reproductive-aged women, Polycystic Ovary Syndrome (PCOS) is a common condition often characterized by elevated androgen levels. Understanding which food decreases androgens in females is a powerful, natural approach for managing symptoms like acne, excessive hair growth (hirsutism), and irregular periods.

Quick Summary

Explore dietary strategies for managing elevated androgen levels in women, including foods like spearmint tea, flaxseed, and omega-3s. Learn about balancing blood sugar and reducing inflammation through targeted nutritional choices.

Key Points

Spearmint Tea is a proven anti-androgen: Drinking two cups daily has been shown to significantly decrease testosterone levels in women, particularly those with PCOS, and can help alleviate hirsutism and acne.
Flaxseed helps excrete androgens: The lignans in ground flaxseed can bind to testosterone, promoting its removal from the body and leading to notable reductions in hormone levels over time.
Omega-3s combat inflammation: Found in fatty fish, walnuts, and flaxseed, omega-3 fatty acids help reduce inflammation, which can be a driver of excess androgen production.
Balancing blood sugar is key: High insulin levels, often triggered by refined carbs and sugar, increase androgen production. Opting for low-glycemic foods is a foundational strategy.
Zinc supports hormone regulation: Foods rich in zinc, such as pumpkin seeds and chickpeas, play a vital role in suppressing androgens and maintaining healthy ovarian function.
Phytoestrogens can help modulate hormones: Compounds in soy products like tofu and tempeh can act as weaker forms of estrogen, aiding in hormonal balance, especially in women with PCOS.

The Link Between Diet, Insulin, and Androgens

Androgens, often referred to as 'male hormones,' are present in both males and females, though typically in smaller amounts in women. Elevated androgen levels in women, a condition known as hyperandrogenism, are commonly associated with Polycystic Ovary Syndrome (PCOS). This can cause symptoms such as acne, hirsutism, and hair loss from the scalp. One of the primary drivers behind high androgen levels, particularly in PCOS, is insulin resistance. When the body's cells don't respond effectively to insulin, the pancreas produces more to compensate. High circulating insulin can exacerbate ovarian dysfunction and stimulate the ovaries to produce more androgens. Therefore, a key dietary strategy for managing androgen levels is to focus on foods that support stable blood sugar and healthy insulin sensitivity.

Anti-Androgenic Foods to Incorporate

Certain foods and herbs have demonstrated anti-androgenic effects, working to either directly lower androgen levels or support the body's systems that regulate hormones.

Spearmint Tea

Research has shown that consuming spearmint tea has a significant anti-androgen effect. A study involving women with PCOS found that drinking two cups of spearmint tea daily significantly reduced free and total testosterone levels. The anti-androgenic properties of spearmint can help alleviate symptoms like hirsutism and acne over time, although it may take more than a month to see clinical improvements in hair growth.

Flaxseed

Flaxseed is a rich source of plant compounds called lignans, which can help reduce androgen levels. Lignans bind to testosterone and promote its excretion from the body. In a case study involving a woman with PCOS, supplementing with 30 grams of flaxseed daily for four months resulted in a dramatic decrease in total and free serum testosterone and a reported reduction in hirsutism.

Omega-3 Fatty Acids

Omega-3s, found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, are powerful anti-inflammatory agents. Since inflammation can contribute to elevated androgen production, incorporating more omega-3s can help reduce inflammation and support overall hormonal balance.

Foods Rich in Zinc

Zinc is a crucial mineral for hormonal regulation. Zinc-rich foods like pumpkin seeds, chickpeas, and lentils can help suppress androgens and support ovarian function. Some research suggests a zinc deficiency can lead to abnormal hormone secretion and impaired ovarian function.

Green Tea

Green tea contains a potent antioxidant called EGCG (epigallocatechin gallate), which can increase levels of Sex Hormone-Binding Globulin (SHBG). SHBG is a protein that binds to excess testosterone in the bloodstream, effectively making it inactive.

Phytoestrogens

Found in soy products like tofu and tempeh, as well as in legumes, nuts, and certain fruits and vegetables, phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body. In women, soy isoflavones have been shown to help balance hormones and improve metabolic markers associated with PCOS.

Foods to Limit or Avoid

Just as important as adding beneficial foods is limiting those that can worsen hormonal imbalances, insulin resistance, and inflammation.

Refined Carbohydrates and Added Sugars: Foods like white bread, pasta, pastries, sugary drinks, and candy can cause rapid spikes in blood sugar and insulin, which directly impacts androgen levels.
Trans Fats and Processed Foods: These unhealthy fats, found in fried foods and many packaged snacks, contribute to inflammation and can negatively affect hormonal health.
Excessive Alcohol: Heavy alcohol consumption can interfere with testosterone production and increase estrogen levels.
Excess Dairy: Some dairy products, particularly those from cows, may contain hormones that interfere with androgen levels. Limiting intake may be beneficial for some women.

Comparison of Key Anti-Androgenic Foods


Food/Herb	Active Compound	Primary Mechanism	Best For	Considerations
Spearmint Tea	Polyphenols, Flavonoids	Directly reduces testosterone	Hirsutism, acne, hormonal imbalances	Requires consistent, daily intake over several weeks
Flaxseed	Lignans, Omega-3s	Lignans bind to testosterone, increasing excretion	High testosterone, inflammation	Use ground flaxseed; store in the fridge to prevent rancidity
Omega-3s (Salmon, Walnuts)	Omega-3 Fatty Acids	Reduces inflammation, supports hormone communication	Systemic inflammation, overall hormonal health	Choose wild-caught fish; use walnuts or supplements
Zinc-Rich Foods (Pumpkin Seeds)	Zinc	Suppresses androgens, supports ovarian function	Hormonal regulation, PCOS	Ensure balanced intake; deficiency is common
Green Tea	EGCG	Increases SHBG, which binds to free testosterone	Excess free testosterone	Provides additional antioxidant benefits
Soy (Tofu, Tempeh)	Isoflavones (Phytoestrogens)	Mimics weaker estrogen, helps balance hormones	Metabolic syndrome, hormonal fluctuations	Consume in moderation; may not be suitable for all

A Holistic Approach: Beyond Just Food

While incorporating specific foods is vital, a comprehensive approach yields the best results. A nutrient-dense, low-glycemic, anti-inflammatory diet is foundational. This involves prioritizing whole, unprocessed foods like vegetables, fruits, legumes, lean proteins, and healthy fats. Regular, moderate exercise, stress management, and adequate sleep also play crucial roles in hormonal balance and insulin sensitivity. Working with a healthcare provider, such as a registered dietitian, can help you develop a personalized plan that addresses your specific needs and hormonal profile.

Conclusion

For women seeking to manage high androgen levels, dietary choices are a powerful tool. By focusing on anti-androgenic foods like spearmint tea, flaxseed, and omega-3s, while limiting inflammatory and high-glycemic items, it is possible to support hormonal balance naturally. A balanced diet, combined with healthy lifestyle habits, can significantly improve symptoms associated with conditions like PCOS and promote long-term well-being. Consulting a healthcare professional for guidance is always recommended to ensure a safe and effective strategy.

Practical Tips for Reducing Androgens

Sip Spearmint Daily: Incorporate 2 cups of spearmint tea into your routine for a significant anti-androgen effect.
Add Flaxseed to Your Diet: Sprinkle ground flaxseed on cereal, yogurt, or add to smoothies to help bind and excrete testosterone.
Prioritize Healthy Fats: Enjoy fatty fish like salmon or add walnuts to your snacks to reduce inflammation.
Swap Refined Carbs: Replace white bread and pasta with whole-grain alternatives to stabilize blood sugar and insulin levels.
Boost Your Zinc: Eat more pumpkin seeds, chickpeas, and lentils to support your body's natural androgen regulation.
Enjoy Green Tea: Drink green tea for its antioxidant properties and ability to increase SHBG, reducing free testosterone.
Consider Soy in Moderation: Include foods like tofu and tempeh to leverage the benefits of phytoestrogens in your diet.

Learn more about diet for Polycystic Ovary Syndrome

Frequently Asked Questions

While individual results vary, clinical studies on spearmint tea suggest noticeable hormone-level changes can occur within 30 days. For visual symptoms like hirsutism, it may take longer, as new hair growth cycles need to be affected by the hormonal shift.

For most healthy adults, drinking one or two cups of spearmint tea daily is safe and well-tolerated. It's best to use pure spearmint tea, not blends. Always consult a healthcare provider before adding new herbal remedies to your routine, especially if you have pre-existing conditions or are on medication.

For maximum benefit, use ground flaxseed. The body cannot effectively digest whole flaxseeds, meaning the beneficial lignans and omega-3s are not properly absorbed. Ground flaxseed should be stored in the refrigerator to prevent the healthy fats from going rancid.

You may not need to eliminate all dairy, but limiting high-fat dairy products may be helpful, as some can interfere with hormone levels. Focusing on lower-fat or dairy-free alternatives could be beneficial for some individuals, but personalized dietary advice is recommended.

Start with small, sustainable changes. Incorporate one or two servings of anti-androgenic foods like spearmint tea or flaxseed daily. Simultaneously, begin replacing refined carbohydrates with high-fiber whole grains and reducing intake of processed foods and added sugars.

High blood sugar triggers the pancreas to produce more insulin. Elevated insulin levels can stimulate the ovaries to produce excess androgens. By choosing low-glycemic, fiber-rich foods, you keep blood sugar stable, which in turn helps regulate androgen production.

While supplements like zinc or inositol can support hormonal health, they are not a complete replacement for a nutrient-rich, balanced diet and healthy lifestyle. They are best used as adjunct therapy alongside a healthy eating plan.