5 Foods That Help Lower Androgens in PCOS

Managing PCOS symptoms like irregular cycles, acne, and excess hair growth often starts with addressing high androgen levels. Here’s a quick guide to five foods scientifically shown to help lower androgens naturally:

• Flaxseed: Rich in lignans, it binds testosterone and reduces its potency. Just 2–3 tablespoons daily can make a difference.
• Cold-Water Fatty Fish: Packed with omega-3s (like EPA and DHA), these fish lower inflammation and androgen production. Aim for 2 servings weekly.
• Spearmint Tea: Drinking 2–3 cups daily reduces free testosterone and improves hormonal balance.
• Red Reishi Mushrooms: These inhibit the enzyme that converts testosterone into a stronger form, helping with symptoms like acne and hair growth.
• Soy Isoflavones: Found in tofu, tempeh, and soy milk, these phytoestrogens regulate hormones and lower testosterone levels.

Quick Comparison

These foods are simple to add to your diet and can be a natural way to manage PCOS symptoms. For best results, combine them with other lifestyle changes like regular exercise and stress management.

How to Lower Testosterone Naturally in PCOS

1. Flaxseed

Flaxseed plays a helpful role in managing hormonal balance for women with PCOS. Packed with nutrients, these seeds offer a natural way to support hormone regulation.

How Flaxseed Impacts Hormones

Flaxseed contains unique compounds that directly influence androgen levels. Known scientifically as Linum usitatissimum, flaxseed is rich in biologically active components like α-Linolenic Acid (ALA), phytosterogenic lignans (secoisolariciresinol diglycoside - SDG), and dietary fiber. What sets flaxseed apart is its exceptionally high lignan content - 800 times higher than most other foods. These lignans bind testosterone in the gut, increase sex hormone-binding globulin (SHBG), and inhibit 5α-reductase, an enzyme that converts testosterone into the more potent dihydrotestosterone (DHT).

Research on Flaxseed and Androgen Reduction

Scientific studies back flaxseed's ability to reduce androgen levels. In a 2007 case study, researchers Nowak, Snyder, Brown, and Demark-Wahnefried examined a 31-year-old woman with PCOS who added 30 g of flaxseed to her daily diet for four months. The results were striking:

• Total testosterone levels dropped by 70% (from 150 ng/dL to 45 ng/dL).
• Free testosterone levels decreased by 89% (from 4.7 ng/dL to 0.5 ng/dL).
• Symptoms of hirsutism improved noticeably.

The researchers concluded:

"Findings suggest that flaxseed may have a profound impact on testosterone levels, and also may diminish symptoms associated with hyperandrogenism, such as hirsutism."

Further evidence comes from a 2018 study using a PCOS-induced rat model. This research showed that flaxseed extract significantly lowered testosterone levels, reinforcing the earlier human study's findings. These results highlight flaxseed's potential as a natural option for managing hormonal imbalances.

Adding Flaxseed to Your Diet

Including flaxseed in your daily meals is incredibly easy. About 30 g (2–3 heaping tablespoons) of ground flaxseed per day is recommended for hormonal support. With its nutty flavor, flaxseed works well in smoothies, yogurt, pancake batter, salads, and soups. You can also mix it with other seeds, like pumpkin or chia, or pair it with sesame and fennel seeds for a traditional blend.

2. Cold-Water Fatty Fish

Cold-water fatty fish play a key role in managing PCOS by helping to balance hormones, specifically through the reduction of androgen levels. This is largely thanks to their rich content of omega-3 fatty acids.

How Omega-3s Support Hormonal Balance

Cold-water fatty fish are packed with omega-3 fatty acids like EPA and DHA, which the body cannot produce on its own and must be obtained through diet.

These omega-3s work by lowering the n-6:n-3 ratio, which reduces arachidonic acid levels. This, in turn, helps to curb the production of androgens stimulated by luteinizing hormone (LH) while also promoting anti-inflammatory effects. Notably, fish oil derived from EPA and DHA is more effective at lowering serum testosterone levels than plant-based omega-3 sources.

Research Linking Omega-3s to Reduced Androgens

Scientific studies strongly back the role of omega-3s in reducing androgen levels. For instance, a randomized crossover study observed that 22 women with PCOS who took 2.4 grams of EPA and DHA daily for six weeks experienced a notable drop in plasma bioavailable testosterone.

Another study, published in the Iran Journal of Reproductive Medicine in 2013, involved 78 women with PCOS. Participants were split into two groups: one received 3 grams of omega-3 supplements daily, while the other took a placebo for eight weeks. The results? Women in the omega-3 group not only saw reduced testosterone levels but also reported more regular menstrual cycles - 47.2% of them, compared to just 22.9% in the placebo group.

Simple Ways to Add Cold-Water Fish to Your Diet

Incorporating cold-water fatty fish into your meals is easier than you might think. The American Heart Association suggests eating two servings of fish each week, with a serving size being about 3.5 ounces (or roughly ¾ cup of flaked fish).

Great options include salmon, mackerel, anchovies, sardines, and herring. To retain their omega-3 benefits, try grilling or broiling these fish. Canned varieties, like sardines or anchovies, are also convenient - they can be added to avocado toast or stirred into pasta sauces. Fresh fish can be baked, roasted, or grilled with simple seasonings like lemon, herbs, and olive oil.

If you find it difficult to eat fish regularly, fish oil supplements (1–4 grams per day) can be a good alternative. However, consult your healthcare provider before starting any supplement regimen. To minimize potential exposure to pollutants, try to include a variety of fish in your diet.

3. Spearmint Tea

Spearmint tea is one of the most straightforward and widely studied natural options for helping women with PCOS manage elevated androgen levels. Its mild flavor and proven effects make it a practical addition to your daily routine. Let’s dive into the science behind its benefits.

Active Compounds and Their Role in Hormonal Balance

The anti-androgenic properties of spearmint can be credited to its active components. Compounds like rosmarinic acid and flavonoids act as powerful antioxidants, helping to reduce oxidative stress and inflammation - both of which are common contributors to hormonal imbalances in PCOS. Meanwhile, (-)-carvone, menthol, and limonene add not only a pleasant aroma but also a calming effect.

Research on Spearmint and Androgen Reduction

Scientific studies have consistently highlighted spearmint's ability to lower androgen levels. A notable randomized controlled trial published in Phytotherapy Research in 2010 examined 42 women with PCOS. Participants were split into two groups: one drank spearmint tea twice daily, while the other consumed a placebo herbal tea. After 30 days, the group consuming spearmint tea showed a significant reduction in both free and total testosterone levels, along with increased levels of LH and FSH (p < 0.05), compared to the placebo group. Interestingly, spearmint specifically targets free testosterone while leaving hormones like DHEAS largely unchanged.

Another study involving 21 women with hormone imbalances found similar results. Participants who drank two cups of spearmint tea daily for just five days experienced decreased testosterone levels alongside increases in LH, FSH, and estradiol. This suggests that spearmint’s hormonal effects can take hold relatively quickly.

"Multiple studies have shown that spearmint tea can benefit women who have a hormonal imbalance due to PCOS. It helps bring testosterone levels back into the normal range, which may improve some of the symptoms associated with high testosterone." - Natalie Romito, RDN, LD

Easy to Incorporate into Your Routine

One of the best things about spearmint tea is how simple it is to include in your daily life. The recommended intake of 2–3 cups per day makes it a convenient alternative to other beverages. To prepare, steep 1–2 teaspoons of spearmint tea in hot water for 5–7 minutes. You can enjoy it hot or iced, and sweeten it naturally if you prefer .

"The best thing about tea is that it's affordable, readily available and easy to make. That means anyone can enjoy the benefits of spearmint tea." - Natalie Romito, RDN, LD

When choosing spearmint tea, opt for brands that offer 100% pure spearmint without added herbs or flavors. This ensures you get the full anti-androgenic benefits. Consistency is key - making spearmint tea a regular part of your routine can support your journey toward better hormonal balance.

4. Red Reishi Mushrooms

Red reishi mushrooms offer another natural way to support hormonal balance, particularly for those managing PCOS. Known for their traditional use and backed by modern research, these mushrooms are especially helpful in addressing elevated androgens, a common concern in PCOS.

How Red Reishi Affects Hormones

Red reishi mushrooms work by inhibiting 5-alpha reductase, an enzyme responsible for converting testosterone into dihydrotestosterone (DHT). DHT is a powerful androgen often linked to acne, hair loss, and excess facial hair. By reducing the activity of this enzyme, red reishi can help lower DHT levels, alleviating these androgen-related symptoms.

Evidence of Anti-Androgenic Properties

Research comparing 20 different mushroom species found red reishi to be the most effective in reducing 5-alpha reductase activity, which directly lowers DHT levels. According to PCOS Diva:

"Reishi mushrooms had the strongest action in inhibiting testosterone. That study found that reishi mushrooms significantly reduced levels of 5‑alpha reductase." – PCOS Diva

This makes red reishi a practical and natural option for managing androgen-related symptoms.

Adding Red Reishi to Your Routine

Red reishi mushrooms are easy to incorporate into your daily life. They are available in various forms, including dried mushrooms, powders, and supplements. You can brew them into teas, add them to broths, or take them as capsules for convenience. If you opt for a supplement, check whether it uses the fruiting body or mycelium, as this can impact its potency. A good starting dose is around 3–5 grams, allowing you to gauge your tolerance.

Always consult your healthcare provider before introducing red reishi into your regimen, especially if you have underlying health conditions or are on medication.

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5. Soy Isoflavones

Soy isoflavones are a widely available and well-studied option for managing elevated androgen levels in PCOS. Derived primarily from soybeans, these compounds can help balance hormones and are easy to incorporate into everyday meals. Let’s dive into how these bioactive compounds work and the science behind their hormonal effects.

Active Compounds and Hormonal Effects

Soy isoflavones belong to a group of plant-based compounds called phytoestrogens. The primary forms, genistein and daidzein, bind to estrogen receptors, though with a much weaker affinity compared to natural estrogen.

These compounds have a unique ability to regulate hormonal activity. When estrogen levels are high, isoflavones can help tone down excessive estrogen effects. Conversely, when estrogen levels are low, they can offer mild estrogen-like support. On top of that, soy isoflavones have been shown to lower testosterone levels and improve other markers like total cholesterol, LDL, insulin, and inflammation.

Scientific Evidence on Androgen Reduction

The effectiveness of soy isoflavones in reducing androgens has been backed by multiple studies. For example, a 2016 study led by Jamilian and Asemi involved 70 women with PCOS who consumed 30–50 mg of soy isoflavones daily for 12 weeks. The results? A significant drop in testosterone levels compared to the placebo group.

Dr. Zatollah Asemi from Kashan University of Medical Sciences highlighted the broader benefits of soy isoflavones:

"Our research found that women who have PCOS may benefit from incorporating soy isoflavones in their diets...we found women who consumed soy isoflavones regularly saw improvement in biological markers that reflect how effectively the body utilizes insulin to process sugars and had reduced levels of harmful cholesterol."

Additional studies reinforce these findings. For instance, Li et al. observed that taking 150 mg of soy isoflavones daily over three months reduced testosterone levels. Similarly, Karamali et al. reported comparable results with a dose of 0.28 g/kg over two months.

Simple Ways to Add Soy Isoflavones to Your Diet

One of the best things about soy isoflavones is how effortlessly they can be included in your meals. Traditional soy foods such as tofu, tempeh, soybeans, miso, edamame, and soy milk provide anywhere from 6 to 57 mg of isoflavones per serving, making it easy to hit the recommended daily intake of 30–50 mg.

For maximum isoflavone content, stick to whole soy foods like tofu, tempeh, or soymilk. You can also get creative in the kitchen: toss soy nuts into trail mix or cookie recipes, use textured soy protein in soups or chili, or blend pureed tofu into dishes like cream cheese spreads. These simple tweaks make soy isoflavones a practical and effective addition to your diet for managing PCOS and balancing hormones.

How to Add These Foods to Your Daily Meals

Incorporating androgen-lowering foods into your daily diet doesn’t have to be a chore. With a few simple adjustments, you can enjoy delicious meals and snacks while reaping the benefits of these hormone-supporting ingredients.

Start Your Day with Flaxseed

Ground flaxseed is a breakfast game-changer. Stir 1–2 tablespoons into yogurt, oatmeal, or smoothies for a quick nutrient boost. Feeling creative? Try adding it to an Apple Yogurt Parfait or mixing it into Peanut Butter Oatmeal for a satisfying twist. You can even blend ground flaxseed into your favorite nut butter for an easy, hormone-friendly spread. This small addition can have a big impact on your androgen-lowering efforts.

Make Spearmint Tea a Daily Habit

Drinking 2–4 cups of spearmint tea each day is a simple way to help manage androgens. To prepare, steep 1–2 teaspoons of dried spearmint leaves in boiling water (about 200°F) for 5–7 minutes. Add a touch of honey or a squeeze of lemon for flavor. For a refreshing option, brew a stronger batch (double the leaves, steep for 7–10 minutes), cool it, and serve over ice with mint or cucumber. You can even get creative by blending spearmint tea with coconut milk, strawberries, and mango for a smoothie, or freezing it into popsicles with fresh fruit and mint leaves. Once you’ve had your tea, consider adding nutrient-rich fish to your lunch.

Easy Ways to Enjoy Cold-Water Fatty Fish

Canned mackerel is a convenient and budget-friendly source of omega-3s. Opt for varieties packed in olive oil or spring water for a cleaner option. Carrie Walder, RD, highlights a popular recipe on her blog:

"This quick + easy canned (tinned) mackerel pasta recipe is packed with heart‑healthy omega‑3s, protein, and micronutrients! Nutritious, delicious, and ready in 30‑minutes – this is one of the most popular recipes on my blog for a reason."

Other ideas? Make mackerel patties by combining canned mackerel with eggs, breadcrumbs, Parmesan cheese, mayonnaise, mustard, and chives, then frying them to perfection. For something heartier, try salmon and mackerel fishcakes made with mashed potatoes, smoked fish, fresh herbs like parsley and chives, and a touch of lemon zest. Coat them in breadcrumbs and fry until golden. These dishes make it easy to maintain your omega-3 intake while keeping your meals flavorful.

Lunch and Snack Inspiration

These ingredients go beyond main meals - they’re perfect for snacks and light lunches too. Sprinkle ground flaxseed into sandwich spreads like mayonnaise or mustard, or toss it over salads for added crunch. Homemade energy bars with milled flaxseed are another great option for a portable, nutrient-packed snack.

For fish lovers, consider pan-fried mackerel fillets served over spaghetti with green pesto, or pair oatmeal-coated mackerel fillets with baby potatoes and peas. Even a breakfast-inspired lunch works - try a mackerel fillet with scrambled eggs on multigrain toast, served alongside a fresh side salad.

Boost Flavor and Nutrition

Elevate your meals with herbs, spices, and vegetables. Add spinach, kale, zucchini, eggplant, or broccoli to mackerel or salmon pasta for extra nutrients. For spearmint tea, brighten the flavor with fruits like oranges, kiwi, grapefruit, strawberries, papayas, or pomegranates. These small tweaks not only enhance taste but also make it easier to stick to your hormone-supporting diet.

The key is to find combinations that fit your lifestyle and taste preferences, making these foods a natural part of your daily routine.

How Oana Health Can Support Your PCOS Journey

Managing PCOS often requires more than just dietary changes. Targeted medical treatments can play a key role in addressing symptoms like facial hair, acne, and hair loss. Oana Health's telehealth platform connects you with licensed medical professionals who create personalized treatment plans, combining lifestyle adjustments with the right medications for effective PCOS management.

Treatments for Androgen-Related Symptoms

High androgen levels are a common challenge with PCOS, but Oana Health offers prescription solutions to tackle these issues head-on. For example, Spironolactone, available for $14 per month, helps block androgens from binding to receptors in the body. It's proven to be more effective than metformin in addressing unwanted facial hair. If you prefer a topical option, Topical Spironolactone is available for $43 per month. Another option, Eflornithine, is a topical cream that slows new facial hair growth. At $69 per month, it delivers noticeable results in just 8 weeks, with clinical studies showing that 81% of women see significant improvement within a year.

Real Women, Real Results

Many women have seen life-changing results with Oana Health's treatments. For instance, Allison L. shared her success with the Hairless Hype treatment:

"It's been a little over 5 weeks, and I've noticed a dramatic reduction in my facial hair growth. This has been such a relief for me. You really have to stick with it and be patient to notice results!"

Victoria A. highlighted the platform's comprehensive approach:

"Oana's telehealth service is fantastic! It's helped manage my insulin levels and reduce excess hair growth I was experiencing due to PCOS. I'm recommending this to all my friends with PCOS."

Tackling Insulin Resistance Alongside Diet

Insulin resistance affects between 50% and 75% of those with PCOS, making it a crucial area to address. Oana Health offers options to complement your dietary efforts, such as the Metformin & Spironolactone pack for $32 per month, which improves insulin sensitivity while blocking androgens. If you’re looking for a gentler alternative, Topical Metformin at $89 per month provides similar benefits without the common gastrointestinal side effects. Carrie S. shared her experience:

"I'm so glad I discovered Oana's metformin lotion! I used to struggle a lot with the side effects for oral metformin and this is a great alternative for me. I get the same benefits but no more upset stomach and nausea, and this helps me stick with it a lot more consistently."

Easy and Convenient Care

Getting started with Oana Health is simple. A quick 5-minute online visit, followed by medical approval from a licensed professional, sets the process in motion. Your treatments are then shipped directly to your door with free shipping. There’s a one-time consultation fee of $20, and all medications are custom-made in FDA-regulated pharmacies, backed by clinical research. This ensures you receive safe, effective care that works alongside the dietary strategies discussed earlier.

Conclusion

Incorporating specific foods into your diet can naturally help lower androgen levels for those managing PCOS. Flaxseed, for example, contains lignans and essential fatty acids that aid in hormonal balance. A daily serving of about 1 ounce (30 grams) of ground flaxseeds is recommended. Cold-water fatty fish like salmon and sardines are rich in omega-3 fatty acids, which have been shown to reduce testosterone levels. Similarly, spearmint tea has been studied for its anti-androgenic properties. Red reishi mushrooms work by blocking the 5-alpha-reductase enzyme, which is responsible for converting testosterone into a more potent form. Lastly, consuming soy isoflavone-rich foods - about 1 ounce (30 grams) daily - can increase sex hormone-binding globulin (SHBG), helping to lower free androgen levels.

These dietary changes become even more effective when paired with broader lifestyle adjustments. As Dr. Shruthi Mahalingaiah from Mass General Brigham points out:

"Health optimization in people with PCOS is sensitive to a lot of things - especially the things we eat and drink, our sleep-wake cycle, and physical activity".

While lifestyle changes play a vital role, they should work alongside medical treatments for a comprehensive approach. Given that insulin resistance affects 50% to 75% of individuals with PCOS, professional guidance is often essential to manage symptoms effectively.

Platforms like Oana Health offer tailored, science-based care to complement your nutritional efforts. Their licensed medical professionals specialize in addressing PCOS-related concerns such as unwanted facial hair, hair thinning, and insulin resistance. By combining targeted dietary choices with expert support, you can work toward a more balanced hormonal state and better overall management of PCOS symptoms.

FAQs

Can certain foods help lower androgen levels in women with PCOS, and how do they compare to medical treatments?

Certain foods can play a role in helping women with PCOS manage androgen levels by supporting hormone balance and addressing insulin resistance. For example, incorporating fatty fish, flaxseeds, spearmint tea, and leafy greens into your diet can promote hormonal health. These foods may also help ease symptoms like acne or excessive hair growth. While these dietary changes are not a cure, they can be a helpful addition to a broader PCOS management plan.

That said, medical treatments such as Metformin or hormonal contraceptives often provide quicker and more effective results for regulating androgens and addressing symptoms like irregular periods or hirsutism. While food choices can support your overall health, they work best when paired with personalized medical care. If you're navigating PCOS, consulting a healthcare provider experienced in treating the condition is a smart step toward finding the right balance for your needs.

Can women with PCOS safely include these foods in their diet if they have allergies or dietary restrictions?

Yes, many foods that support lowering androgen levels in PCOS can still fit into your diet, even if you have allergies or specific dietary restrictions. The trick is to find alternatives that work for your situation. For instance, if you're allergic to nuts, you can focus on other PCOS-friendly options like leafy greens, fatty fish, or whole grains. If you're vegetarian or need to avoid gluten, there are still plenty of choices, such as legumes, seeds, and gluten-free whole grains.

To make sure your diet is both safe and effective, it's smart to work with a healthcare provider or a registered dietitian. They can help you design a tailored plan that manages your PCOS while steering clear of allergens or foods that don’t align with your dietary needs.

Are there any risks or precautions to keep in mind when eating these foods to help manage PCOS symptoms?

When choosing foods to help manage PCOS symptoms, there are a few things to keep in mind. Many women with PCOS deal with insulin resistance, which means cutting back on sugary foods and refined carbs is a smart move. These can make symptoms like weight gain and hormonal imbalances worse.

Focusing on anti-inflammatory and high-fiber foods can be helpful, but it's also important to watch your overall carb intake to avoid blood sugar spikes. Steering clear of processed foods and sugary drinks can further reduce inflammation and support better insulin sensitivity. For tailored guidance, it's always a good idea to check in with a healthcare provider to ensure your diet meets your unique needs.

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