Which Food is Best for Reducing Androgens? A Nutritional Guide

October 5, 2025 •

5 min read

Affecting up to 8% of reproductive-age women, Polycystic Ovary Syndrome (PCOS) is often characterized by elevated androgen levels. For those seeking to naturally manage this hormonal imbalance, understanding which food is best for reducing androgens can be a powerful and effective strategy alongside medical guidance.

Quick Summary

This nutritional guide details specific foods and dietary patterns that help lower androgen levels. Learn about flaxseed, spearmint tea, omega-3s, and other key dietary interventions that support hormonal balance.

Key Points

Flaxseed: Rich in lignans, it helps lower testosterone by binding to and excreting it, increasing SHBG, and inhibiting 5α-reductase.
Spearmint Tea: Consuming two cups daily has been shown to reduce free and total testosterone levels in women with PCOS.
Omega-3 Fatty Acids: Found in fatty fish, these reduce inflammation and help regulate androgen production.
Soy Isoflavones: These plant compounds can help lower testosterone and balance hormones in individuals with high androgen levels.
Low-Glycemic Diet: Managing insulin resistance with a diet low in refined carbs and sugar is crucial for reducing androgen production.
Licorice Root: This herb can inhibit enzymes involved in androgen synthesis, but requires careful use due to potential side effects.

The Hormonal Connection: How Diet Impacts Androgens

High androgen levels, or hyperandrogenism, can lead to a range of symptoms, including hirsutism (excess facial and body hair), acne, and irregular menstrual cycles, particularly in conditions like PCOS. While genetics play a role, lifestyle factors—especially diet—have a profound impact on hormone regulation. A diet high in processed foods, sugar, and refined carbohydrates can worsen hormonal issues by contributing to insulin resistance, a key driver of increased androgen production in the ovaries and adrenal glands. By focusing on foods with anti-androgenic properties, individuals can support their body's natural processes for managing hormone levels.

The Link Between Insulin Resistance and Androgens

For many people with high androgens, a primary underlying factor is insulin resistance. When cells become less responsive to insulin, the pancreas produces more to compensate, leading to high circulating insulin levels. This hyperinsulinemia is a critical issue because it stimulates the ovaries to produce more androgens and lowers the amount of sex hormone-binding globulin (SHBG), a protein that binds to testosterone and makes it less active. Therefore, a core strategy for reducing androgens is to manage blood sugar and improve insulin sensitivity through dietary choices.

Power Foods for Reducing Androgens

Several foods and herbs are particularly effective at lowering androgens by addressing the underlying hormonal pathways.

Flaxseed: The Lignan Powerhouse

Flaxseed is one of the most well-researched foods for androgen reduction. It is exceptionally rich in lignans, a type of phytoestrogen with notable effects on hormone metabolism. The lignans in flaxseed work in three primary ways to help lower androgens:

Binding to testosterone: Lignans bind to testosterone in the gut, helping to excrete it from the body.
Increasing SHBG: They increase the production of SHBG, which binds to testosterone and reduces its bioavailability.
Inhibiting 5α-reductase: This enzyme converts testosterone into the more potent dihydrotestosterone (DHT), which flaxseed can help inhibit.

A case study involving a woman with PCOS who consumed 30g of flaxseed daily saw a significant reduction in both total and free testosterone levels. To incorporate flaxseed, aim for 2-3 tablespoons of ground flaxseed daily, as the lignans are more accessible when ground. Add it to smoothies, yogurt, oatmeal, or baked goods.

Spearmint Tea: A Refreshing Anti-Androgen

Spearmint tea is a simple, affordable herbal remedy with proven anti-androgenic effects. Research has shown that drinking two cups of spearmint tea daily can lead to a significant reduction in free and total testosterone levels in women with PCOS within as little as 30 days. This makes it a popular and effective natural treatment for symptoms like hirsutism (excess hair growth). The mechanism is believed to involve spearmint's ability to inhibit androgen production. For best results, use 100% pure spearmint tea and steep for 5-10 minutes. Enjoy it hot or iced.

Omega-3s from Fatty Fish

Healthy fats are essential for hormone production and regulation. Omega-3 fatty acids, found abundantly in cold-water fatty fish, have anti-inflammatory effects that can help lower androgen production and improve overall hormone balance. Studies have shown that omega-3 supplementation can significantly reduce testosterone concentration in women with PCOS. Aim for at least two servings of fatty fish like salmon, mackerel, sardines, and anchovies per week. Other sources of omega-3s include flaxseed and walnuts.

Soy Isoflavones: Plant-Based Hormone Modulators

Soy products contain isoflavones, which are phytoestrogens that can help regulate hormone activity. Studies indicate that consuming soy isoflavones, found in foods like tofu, tempeh, edamame, and soy milk, can lead to a reduction in testosterone levels. These compounds can help balance hormones by binding to estrogen receptors. One study found a significant drop in testosterone levels in women with PCOS who consumed soy isoflavones daily for 12 weeks. For best results, opt for whole soy foods rather than processed products.

Licorice Root: An Ancient Herbal Remedy

Licorice root contains compounds that can influence enzymes involved in androgen metabolism, such as 17-hydroxysteroid dehydrogenase and 17,20-lyase, thereby reducing testosterone levels. This has made it a traditional remedy for addressing hormonal imbalances. However, licorice root should be used with caution, as high intake can increase blood pressure due to its effects on mineralocorticoids. Always consult a healthcare professional before incorporating licorice root, especially if you have existing health conditions. A more detailed look into its effects can be found in some of the medical research available, such as this study on its impact on testosterone levels in healthy women.

Foods to Limit or Avoid

While focusing on anti-androgenic foods is important, eliminating or limiting certain foods is equally crucial for managing hormone levels. These include:

High-glycemic and refined carbohydrates: Foods like white bread, pastries, and sugary drinks cause rapid spikes in blood sugar, leading to increased insulin and androgen production.
Processed foods and trans fats: These can contribute to inflammation and insulin resistance, negatively impacting hormonal balance.
Excessive dairy: Some research suggests that hormones present in dairy products may interfere with testosterone production, especially processed varieties.

Comparison of Anti-Androgenic Foods


Food	Key Mechanism	Recommended Intake	Additional Benefits
Flaxseed	Lignans bind and excrete testosterone; increases SHBG	2–3 tablespoons ground daily	Rich in fiber and omega-3s; improves lipid profile
Spearmint Tea	Decreases free and total testosterone levels	2 cups brewed daily	Can help with hirsutism; antioxidant properties
Fatty Fish	Omega-3s reduce inflammation and androgen production	2 servings weekly	Excellent for heart and brain health
Soy Products	Isoflavones act as phytoestrogens, regulating hormones	30–50 mg isoflavones daily (via whole foods)	Supports cardiovascular and metabolic health
Licorice Root	Inhibits enzymes involved in androgen synthesis	Use with caution and medical guidance; typically 1-5g/day	Has anti-inflammatory properties

A Holistic Approach: Beyond the Plate

While nutrition is a foundational element, managing high androgens effectively involves a holistic approach. Stress management is critical, as chronic stress can elevate cortisol, disrupting hormonal balance. Regular, moderate exercise can also improve insulin sensitivity and support hormone regulation. Ensuring you get adequate sleep is another vital component, as it impacts hormonal cycles and overall health. Furthermore, maintaining a healthy weight can significantly lower androgen levels, particularly for those who are overweight or obese.

Conclusion

Choosing the best food for reducing androgens involves a multi-pronged strategy. Incorporating foods rich in lignans like flaxseed, enjoying daily cups of spearmint tea, and boosting your intake of omega-3s from fatty fish are all effective dietary interventions backed by research. Additionally, managing insulin resistance by limiting high-glycemic carbs and processed foods is crucial for stabilizing hormone levels. Combining these nutritional changes with a healthy lifestyle that includes stress management and regular exercise provides the most comprehensive approach to naturally lowering androgens and alleviating associated symptoms. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet or supplementing with herbs, especially if you have underlying health conditions.

Frequently Asked Questions

While individual results vary, some studies show measurable reductions in androgen levels in as little as 30 days by consistently incorporating specific foods like spearmint tea. More significant and lasting changes, particularly in associated symptoms like hirsutism, may take several months.

Yes, spearmint tea is generally considered safe for long-term daily consumption in moderate amounts (2 cups) for individuals seeking to manage androgen levels, as shown in clinical studies. However, as with any herbal remedy, it's wise to consult a healthcare provider, especially if you have other health conditions.

Yes, ground flaxseed is more effective. The lignans responsible for the anti-androgenic effect are more easily absorbed by the body when the seeds are ground. Whole flaxseeds often pass through the digestive system undigested, reducing the health benefits.

Traditional, minimally processed soy foods like tofu, tempeh, and edamame contain phytoestrogen isoflavones that can help regulate hormones and reduce testosterone. Some conflicting research exists, but these whole-food forms are generally recommended over highly processed soy isolates.

To get beneficial omega-3s for hormonal health, focus on cold-water fatty fish such as salmon, mackerel, sardines, and anchovies. These provide rich sources of EPA and DHA, which are more effective than plant-based omega-3s for reducing serum testosterone levels.

Yes, excessive or long-term consumption of licorice root can increase blood pressure and lead to electrolyte imbalances due to its effect on the mineralocorticoid pathway. It is crucial to use it cautiously and under medical supervision, especially if you have a history of hypertension.

No, completely eliminating carbohydrates is not typically necessary or recommended. Instead, focus on a low-glycemic index (GI) diet that emphasizes whole grains, legumes, and non-starchy vegetables over high-glycemic and refined carbs. This helps manage insulin resistance, a key factor in androgen overproduction.