13 Ways to Lower Testosterone Naturally in Women
When it comes to high testosterone levels in women, you may have been told by your doctor your testosterone is high after getting a blood test. You could have also been diagnosed with PCOS (polycystic ovarian syndrome), since high testosterone levels are one possible diagnostic criteria for PCOS.
Maybe you haven’t had your testosterone level checked, but you’re pretty sure you could have high testosterone because you are struggling with symptoms like:
irregular periods
long menstrual cycles (longer than 35 days)
acne
hair loss
hirsutism (unwanted hair growth)
oily skin
irritability
depression
mood swings
difficulty losing weight
infertility
Testosterone is a hormone we often link with men, but all bodies produce testosterone. Women just produce lower amounts than men.
Testosterone is an androgen hormone produced in the ovaries and the adrenal glands. Just like our other reproductive hormones, testosterone aids in the menstrual cycle, bone health, libido, and breast development. Of course, this is when testosterone is at optimal levels.
Issues can arise when too much testosterone is produced. Symptoms include unwanted facial hair growth (called hirsutism), deepening of the voice, acne, infertility, weight gain, and hair loss on your head. Additionally, high testosterone is very common in those with PCOS.
If you’ve gone to your doctor looking for a solution for your high testosterone levels, you may have been offered:
birth control
spironolactone
metformin
Nutrients & Herbs to Ease Polycystic Ovarian Syndrome Naturally
While there is definitely a time and place for medication, you’re wondering: “is there a way to lower testosterone naturally that I could try first?”
The good news (actually, great, amazing, fantastic new) is YES - there are absolutely natural ways to support healthy testosterone levels.
This important question we need to be asking is: why is my testosterone high in the first place?
This is taking a root cause approach when it comes to understanding our health and hormones. When we answer this question, we are understanding what is driving the imbalance (which is showing up as symptoms in the body).
By addressing the root cause, not simply just the symptom (or the hormone imbalance for that matter), we can find long-term, sustained healing.
So what IS the root main cause of high testosterone levels? Insulin resistance & blood sugar imbalances!
Don’t worry, we’ll get into how this happens and what we can do about it!
I’m here to help you have better periods, symptomless cycles, and optimize fertility (whether that’s now or in the future) all through simple nutrition and lifestyle shifts that feel simple, doable, and empowering (not overwhelming).
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As always, I’m giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.
This is the kind of insider info I share with all of my 1:1 coaching clients and students in my signature course, Heal Your Period.
I’m so passionate about sharing this info with anyone on a hormone healing journey, so I’m letting you in with all the info here!
So, let’s dive in into it!
PCOS ARTICLES
I have so many PCOS resources that it would be impossible to pack it all into this one article!
There is so much noise and confusion around nutrition and lifestyle shifts to manage PCOS with clarity and ease, which is why I’m so passionate about getting this info into your hands!
Click to view all of my PCOS articles
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How do I lower testosterone naturally?
Here are 13 ways to lower testosterone naturally:
1. Balance Blood Sugar to Lower Testosterone
Healthy blood sugar balance is so important to lower testosterone naturally. Blood sugar imbalances over time can lead to insulin resistance, or reduced insulin sensitivity. What should happen is when we eat something that breaks down into sugar in the body (carbohydrate or sugar foods) the sugar (glucose) enters the bloodstream and insulin is the hormone that is released by the pancreas to pick up the sugar and escort it into the cells to be used for energy. It’s like a lock and key – sugar cannot get into the cell without insulin (the key).
But spikes and crashes or elevated blood sugar levels over time causes our body to pump out more insulin and then that whole lock and key system can stop working as it should. Meaning insulin can get lazy and not pick up the sugar anymore or the key just isn’t fitting in the lock as well. When insulin is high it can start telling the ovaries to produce more testosterone. Over time high testosterone = those symptoms mentioned above: acne, unwanted hair growth, hair loss, etc.
So you can see that one of the foundations for lowering testosterone naturally is blood sugar balance – or eating consistently, not skipping meals, and including protein, fat, and fiber at meals to prevent what I call the blood sugar rollercoaster, where we experience extreme highs and lows.
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2. Omega-3 / Fish Oil to Lower Testosterone
Omega-3s are a type of essential fatty acid we must get from food, and they can help to lower testosterone naturally. The best food sources come from fish like salmon, sardines, or tuna. Plant sources of omega-3s include walnuts, chia seeds, and flax seeds, however the form found in these plant sources is not absorbed as well in the body as the fish sources. Those who eat a mainly plant based diet can take an algae based supplement to meet their needs.
Omega-3s can lower testosterone naturally because they can improve insulin sensitivity which will help balance blood sugar as mentioned prior.
Additionally, omega-3 can lower testosterone naturally from the following study. A study conducted on 78 women with PCOS and irregular periods received either 3 grams of omega-3 per day or a placebo. The study found that testosterone concentration was significantly lower in the group that received the omega-3 supplementation.
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3. Inositol to Lower Testosterone
Inositol is a vitamin B-like compound shown to help to improve insulin sensitivity. Though it can be supplemented, Inositol is found naturally in fruits like cantaloupe and citrus, but also in beans, brown rice, and other fiber rich foods. Inositol can help to lower testosterone naturally levels due to its ability to improve insulin resistance and blood sugar control.
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4. N-Acetyl Cysteine to Lower Testosterone
N-acetyl cysteine, or NAC, is the supplemental form of cysteine, which is an amino acid in our body that aids to produce a powerful antioxidant, glutathione. As a supplement, it helps to improve the body’s insulin response, lower testosterone naturally, and helps to protect egg quality. It has also been shown to improve ovulation and pregnancy rates for those with PCOS.
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5. Cinnamon to Lower Testosterone
Cinnamon is another great natural supplement to lower testosterone naturally. Cinnamon extract and plain cinnamon are both shown to improve insulin sensitivity by lowering fasting blood glucose, making it a wonderful natural supplement to lower testosterone naturally.
Additionally, it was found that cinnamon has great properties to help manage women with PCOS by regulating menstrual cycles and ovulation. As a result this can help to lower testosterone naturally.
6. Zinc to Lower Testosterone
Zinc is a mineral found in food that functions to grow and repair body tissues, supports the immune system, and helps many of the reactions that occur in the body. It is food in foods like oysters, poultry, fish, nuts, seeds, and legumes, but can also be supplemented. Zinc helps to balance testosterone levels and can help with hirsutism, acne, and mood. Additionally Zinc helps to lower testosterone naturally because it improves ovulation regularity.
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7. White Peony and Licorice to Lower Testosterone
White peony contains a constituent called paeoniflorin, which has been shown to lower testosterone naturally (6). It promotes the aromatization (or conversion) of testosterone into estrogen. TJ-68 is a traditional Chinese formula containing a combination of equal parts white peony and licorice. In a trial of 34 women with PCOS this combination significantly lowered testosterone naturally. In a trial of 8 women with elevated androgen, a similar effect was observed where it lowered testosterone naturally too. Pairing white peony and licorice makes a great herbal tea combination for improving insulin sensitivity and to help boost ovulation.
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8. Vitamin D to Lower Testosterone
Vitamin D is one of the essential fat soluble vitamins necessary for bone density, but it can also help to lower testosterone naturally. Vitamin D can best be synthesized from the sun, but in the winter months in a cloudy climate, it is essential to supplement because vitamin D is not abundant in many food sources. Vitamin D paired with evening primrose rose oil may help to regulate your menstrual cycle and help promote ovulation (10), making it a great supplement to lower testosterone naturally.
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9. Dandelion Root Tea to Lower Testosterone
Dandelion root tea helps to support proper liver detoxification and is beneficial to lower testosterone naturally (12). The liver plays an important role in breaking down and clearing hormones. Dandelion root tea can help with this process, but if this process is not working as well as it could then there runs the risk of reabsorbing and recycling hormones. Recycling the hormones, such as testosterone is not good because this can contribute to elevated levels of testosterone.
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10. Magnesium to Lower Testosterone
Magnesium is another great supplement to lower testosterone naturally. Magnesium helps with so many cellular functions in the body such as DNA synthesis, energy production, maintaining membrane structure, and most importantly for this case, insulin sensitivity. It has been shown to help improve insulin sensitivity and blood sugar control, making magnesium extremely effective for PCOS management and to lower testosterone naturally.
11. Turmeric to Lower Testosterone
Another great supplement to lower testosterone naturally is turmeric. The active component of turmeric is called curcumin, which has anti-inflammatory properties. Inflammation can be a complication in women with heightened testosterone levels, because the hormones are not balanced. Additionally, turmeric is beneficial because it helps to improve insulin sensitivity. Another study also supported the effects that turmeric can lower testosterone naturally in women with PCOS.
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12. Reishi to Lower Testosterone
Red reishi is a mushroom, or adaptogen, that helps the body adapt to stress. It has also been shown to have anti-androgenic effects, meaning it can help to lower testosterone naturally. A study looking at the anti-androgenic effects of 19 mushrooms found that reishi mushrooms had the strongest effect inhibiting testosterone. Red reishi has been shown to reduce an enzyme called 5-alpha reductase, which helps with the conversion of testosterone to dihydrotestosterone (DHT). High DHT levels are associated with acne and hair loss, and heightened testosterone
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13. Spearmint to Lower Testosterone
Spearmint tea is an herb from the mint family, and is great to lower testosterone naturally. It is a great tea particularly for those dealing with elevated testosterone levels and associated symptoms like hirsutism, or unwanted hair growth on the face or body. Studies show that spearmint tea helps to decrease free testosterone levels and increase luteinizing hormone (LH), follicular stimulating hormone, and estradiol in those with PCOS. Due to spearmint tea’s ability to lower testosterone naturally, it can help to restore follicular development in the ovarian tissue and promote ovulation. If you struggle with elevated testosterone, hirsutism, or trouble ovulating spearmint tea can be a great addition to lower testosterone naturally.
Final thoughts
There are several ways to lower testosterone levels naturally.
While we chatted through lots of different options, remember that every body is unique and it’s about determine what works best for your body.
The main foundations when it comes to lowering testosterone naturally is focusing on blood sugar balance and lowering inflammation.
Remember: simple shifts build to make a big impact over time!
Healthy testosterone levels are possible for you.
-Krista
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KRISTA KING, MS, RDN, LDN, IFNCP
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