Which Foods Decrease Androgens? A Comprehensive Nutritional Guide

November 15, 2025 •

5 min read

According to a study in Phytotherapy Research, consuming spearmint tea twice daily significantly reduced free and total testosterone levels in women with Polycystic Ovary Syndrome (PCOS). Understanding which foods decrease androgens is crucial for managing hormonal imbalances and their associated symptoms, such as acne, excess hair growth, and irregular periods.

Quick Summary

This guide details dietary strategies for reducing androgens, focusing on specific anti-androgen foods, including herbal teas, nuts, and omega-3 fatty fish. It covers how these dietary changes can support hormonal equilibrium and improve related symptoms.

Key Points

Spearmint Tea: Drinking spearmint tea daily can significantly reduce free and total testosterone levels in women with hormonal imbalances like PCOS.
Flaxseed: Ground flaxseed is rich in lignans, which bind to excess testosterone, effectively lowering androgen levels in the body.
Omega-3s: Found in fatty fish, these healthy fats help reduce inflammation and improve insulin sensitivity, key factors in managing androgen production.
Soy Isoflavones: Plant-based compounds in soy foods can help regulate hormones and mildly reduce testosterone levels.
Red Reishi Mushrooms: This fungus inhibits the conversion of testosterone into the more potent DHT, helping to alleviate symptoms like acne and hair loss.
Limit Refined Carbs: Reducing high-glycemic foods like white bread and sugar helps prevent insulin spikes that can trigger increased androgen production.
Dietary Approach: An overall diet rich in fiber, healthy fats, and low-glycemic foods is crucial for long-term hormonal balance.

The Role of Diet in Hormonal Balance

Androgens, often referred to as 'male hormones,' are present in both men and women, but elevated levels in women can lead to significant health issues like Polycystic Ovary Syndrome (PCOS). These hormones play a role in regulating the reproductive system, but when imbalanced, they can cause symptoms such as acne, hirsutism (excessive hair growth), and hair thinning. Insulin resistance and inflammation are two key drivers of elevated androgen levels, and diet plays a significant role in managing both. By focusing on low-glycemic, high-fiber, and anti-inflammatory foods, you can naturally influence your hormone levels. Eliminating processed foods, refined sugars, and unhealthy fats can help reduce insulin spikes and inflammation, laying a foundation for better hormonal health.

Top Foods to Decrease Androgens

Spearmint Tea

This herbal tea is one of the most well-researched and widely recommended natural anti-androgens. Multiple studies have shown that drinking spearmint tea can significantly lower testosterone levels in women, improving symptoms of hyperandrogenism. It is thought to work by inhibiting androgen production and potentially increasing luteinizing hormones (LH) and follicle-stimulating hormones (FSH) in women. Aim for two cups daily for the best results.

Flaxseed

Flaxseeds are nutritional powerhouses rich in lignans, a type of phytoestrogen. These lignans bind to androgens and increase Sex Hormone-Binding Globulin (SHBG), a protein that helps transport hormones in the blood. By binding to excess androgens, SHBG makes them less bioavailable and effective in the body, which can help mitigate androgen-related symptoms. A landmark case study found that 30g of flaxseed supplementation daily drastically reduced testosterone levels in a woman with PCOS. For maximum absorption, it is best to consume flaxseed ground, adding 1–2 tablespoons to smoothies, oatmeal, or yogurt daily.

Fatty Fish (Omega-3s)

Cold-water fatty fish, such as salmon, sardines, and mackerel, are excellent sources of omega-3 fatty acids, specifically EPA and DHA. These healthy fats have potent anti-inflammatory effects that can help reduce insulin resistance, a major contributor to high androgen levels. One study on women with PCOS found that omega-3 supplementation reduced serum testosterone concentration and helped regulate menstrual cycles. Incorporating 2–3 servings of fatty fish into your diet weekly can provide a significant benefit.

Red Reishi Mushrooms

Long used in traditional Eastern medicine, red reishi mushrooms have demonstrated anti-androgenic properties. Research indicates that these mushrooms inhibit the enzyme 5-alpha-reductase, which is responsible for converting testosterone into the more potent androgen, dihydrotestosterone (DHT). Lowering DHT levels can help reduce symptoms like acne and hair loss. Reishi is commonly consumed as a tea, powder, or capsule.

Soy Isoflavones

Soy products like tofu, edamame, and soy milk contain phytoestrogens known as isoflavones, which can help regulate hormonal activity. Some studies suggest that soy isoflavones can help lower testosterone levels, particularly in women. The effect is generally mild, but consistent consumption can contribute to hormonal balance. For maximum benefit, focus on minimally processed soy foods.

Other Helpful Foods

Licorice Root: Contains compounds that can reduce serum testosterone levels and aid hormonal regulation. It is often consumed as a tea or supplement, but consult a doctor due to potential side effects with prolonged use.
Nuts (Almonds & Walnuts): These contain healthy fats that have been shown to increase SHBG and reduce the Free Androgen Index in women with PCOS.
Green Tea: Contains antioxidants, including EGCG, which may increase SHBG and support hormonal balance.
Cruciferous Vegetables: Broccoli, cauliflower, and kale contain compounds that support liver function, which is crucial for the metabolism and excretion of excess hormones.
Probiotics: A healthy gut microbiome is essential for hormone balance. Fermented foods like kimchi and sauerkraut, and probiotic supplements, can help balance the gut and reduce inflammation.

The Anti-Androgen Diet: A Comparison

To understand the best approach, compare the key elements of an androgen-reducing diet with a typical Western diet.


Feature	Anti-Androgen Diet	Typical Western Diet
Carbohydrates	Focuses on high-fiber, low-glycemic index options like whole grains, legumes, and starchy vegetables.	High in refined carbs, added sugars, and processed grains, leading to insulin spikes.
Fats	Emphasizes healthy fats from omega-3s (fatty fish, flaxseed) and monounsaturated sources (avocado, olive oil).	High in unhealthy saturated fats and trans fats from processed and fried foods.
Protein	Lean protein sources like fish, poultry, and plant-based options such as tofu and legumes are encouraged.	Often includes high amounts of red and processed meats, which can be inflammatory.
Herbs & Drinks	Includes spearmint tea, green tea, and anti-inflammatory herbs.	High consumption of sugary drinks, alcohol, and caffeine.
Fruits & Vegetables	Abundant in high-fiber, low-glycemic fruits and leafy green vegetables rich in antioxidants.	Insufficient intake of fresh produce, with high consumption of sugary or starchy variants.

Foods and Ingredients to Limit

To effectively manage androgen levels, it is just as important to limit or avoid certain foods as it is to increase beneficial ones. High-glycemic foods, including refined carbohydrates like white bread, pasta, pastries, and sugary snacks, cause insulin spikes that can stimulate androgen production. Similarly, trans fats found in processed and fried foods are pro-inflammatory and linked to lower testosterone and impaired testicular function in men. Excessive alcohol consumption can disrupt hormone metabolism, while dairy products, especially in high amounts, can contain insulin-like growth factors (IGF-1) that may influence androgen levels.

Conclusion

Making conscious dietary choices is a powerful way to manage and decrease androgen levels, especially for individuals with hormonal imbalances like PCOS. By integrating anti-androgen foods such as spearmint tea, flaxseed, and fatty fish into a diet rich in fiber and low-glycemic carbohydrates, you can effectively balance your hormones. Combining these dietary adjustments with other lifestyle changes, like regular exercise and stress management, offers a comprehensive approach to improving overall health and mitigating androgen-related symptoms. A balanced, whole-foods diet and the addition of targeted herbs can support your body’s natural ability to regulate hormones. Always consult a healthcare professional before beginning any new supplement regimen or making significant dietary changes. For further information on the effects of diet on PCOS, refer to evidence-based resources, such as those from the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC3941370/)

Frequently Asked Questions

The timeline can vary depending on the individual and the severity of the hormonal imbalance. Some studies, particularly those on spearmint tea, have shown significant reductions in testosterone within one month. Consistent adherence to a balanced diet over several months is generally needed to see substantial, lasting changes.

While most research focuses on women with conditions like PCOS, some of these foods, like spearmint and licorice root, have been studied for their effects on testosterone in men. However, the hormonal dynamics differ between genders, and men should consult a doctor before making dietary changes for this purpose.

Spearmint tea has the most robust clinical evidence for its anti-androgen effects. While other mints, like peppermint, have been studied in animal models and shown some effect, spearmint is the best-supported option for this specific purpose.

Yes, chronic or excessive consumption of licorice root can lead to side effects, including elevated blood pressure and a drop in potassium levels. It is best to use it under the guidance of a healthcare provider and for a limited duration.

You do not need to eliminate all carbs. The key is to reduce refined carbohydrates and added sugars, which cause rapid insulin spikes, and instead, focus on high-fiber, complex carbohydrates like whole grains, legumes, and vegetables. Low-glycemic fruits are also a healthy addition.

To get the maximum benefit, use ground flaxseed, as whole seeds can pass through the digestive system undigested. Add 1–2 tablespoons of ground flaxseed to your morning oatmeal, blend it into a smoothie, or sprinkle it over salads and yogurt.

For some individuals with PCOS, the IGF-1 hormone in dairy can be a contributing factor to high androgens. However, this is not universally true. Some can tolerate low-fat dairy in moderation, while others may benefit from reducing or eliminating it. Consulting with a dietitian can help determine the best approach for you.