Lowering Androgens Naturally: A Holistic Nutrition Guide for PCOS

From acne to hair changes—nourish from the inside out

High androgen levels are one of the most common and frustrating drivers of PCOS symptoms. From acne and facial hair growth to scalp hair thinning, irregular cycles, and metabolic changes, androgens can affect the body in multiple ways—often simultaneously.

While medications like birth control or spironolactone are commonly prescribed, nutrition and targeted herbal support play a powerful role in reducing androgen production, improving insulin sensitivity, and calming androgen activity at the tissue level.

This comprehensive guide breaks down how androgens work, how they affect hair and skin, and the evidence-based nutrition, supplements, and herbs that can help lower them naturally, along with the lab markers to track progress.

Understanding High Androgens in PCOS

Androgens—such as testosterone, DHEA-S, and androstenedione—are normal and necessary hormones in women. However, when levels are elevated or when androgen activity is amplified, symptoms of hyperandrogenism can develop.

In PCOS, high androgens are often driven by:

• Insulin resistance and hyperinsulinemia

• Chronic inflammation

• Low sex hormone–binding globulin (SHBG)

• Genetic sensitivity of androgen receptors

• Dysregulated ovulation

Nutrition directly influences all of these pathways, making dietary strategy one of the most effective long-term tools for managing androgen excess.

Common Symptoms of High Androgens in PCOS

High androgens don’t look the same for everyone. Some women experience only one symptom, while others notice a combination that gradually intensifies over time. Symptoms reflect not only hormone levels in the blood, but also how sensitive different tissues are to androgens.

These are the most common signs that androgen levels—or androgen activity—may be elevated:

1. Acne Along the Jawline and Chin

Often cystic, painful, and hormonally driven. Androgens increase sebum (oil) production and inflammation in the skin, contributing to persistent breakouts that are resistant to topical treatments.

2. Facial or Body Hair Growth (Hirsutism)

Coarse, dark hairs on the chin, jawline, upper lip, chest, areolas, or lower abdomen. This occurs when androgens stimulate certain hair follicles, especially in areas with high activity of the enzyme 5-alpha reductase.

3. Scalp Hair Thinning or Hair Falling Out

Also referred to as androgenic alopecia or female-pattern hair loss. Androgens can shrink scalp hair follicles—particularly around the crown or part line—leading to increased shedding, thinner strands, and slower regrowth.

4. Irregular or Absent Periods

Elevated androgens can disrupt ovulation, resulting in cycles longer than 35 days, skipped periods, or absent menstruation altogether.

5. Oily Skin and Enlarged Pores

Sebaceous glands are highly responsive to androgens, making skin oilier and more prone to congestion and breakouts.

6. Increased Belly Fat or Difficulty Losing Weight

High insulin levels combined with elevated androgens promote central fat storage and make weight regulation more difficult.

7. Darkened Skin Patches (Acanthosis Nigricans)

Often seen on the neck, underarms, or inner thighs. This symptom is more closely linked to insulin resistance, which also drives higher androgen production.

8. Mood Changes: Irritability, Anxiety, Low Motivation

Hormones influence neurotransmitters, blood sugar stability, and inflammation—all of which can affect mood, stress tolerance, and emotional regulation.

9. Fertility Challenges

Excess androgens interfere with ovulation, making conception more difficult without targeted metabolic and hormonal support.

Not everyone with PCOS has high androgens, but for those who do, symptoms tend to show up most clearly in the skin, hair, menstrual cycle, and metabolism. If you experience acne, chin or body hair growth, scalp hair loss, or irregular periods, checking androgen levels—and markers like SHBG and insulin—can help identify the root cause and guide effective treatment.eriods, checking androgen levels can help identify the root cause.

How High Androgens Affect Hair: Why Some Falls Out While Other Hair Grows More

One of the most distressing symptoms of elevated androgens is how they affect hair in opposite ways—causing scalp hair thinning while also stimulating facial or body hair growth. The same hormones that trigger chin or jawline hair growth can, at the same time, cause the hair on your scalp to become thinner or shed more easily. The difference comes down to how various hair follicles respond to hormones and the enzymes inside them.

Scalp Hair Thinning and Shedding

When androgen levels rise—or when they become more “active” through enzymes like 5-alpha reductase—they can shrink scalp hair follicles and shorten the hair growth cycle. Over time, this leads to:

• Thinner, weaker strands

• More hair in the shower or brush

• Widening part lines

• Slower regrowth

This pattern is often referred to as androgenic alopecia (female pattern hair loss) and is extremely common in women with PCOS or insulin resistance.

Why High Androgens Cause Facial Hair Growth and Scalp Hair Loss

It can feel confusing (and unfair) that high androgens can make the hair on your head fall out while causing more hair to grow on the chin, jawline, chest, or abdomen. The reason lies in follicle-specific hormone sensitivity.

1. Different Follicles Respond Differently to Androgens

• Facial and body hair follicles are stimulated by androgens.

• Scalp follicles—especially along the crown and part line—are inhibited by androgens.

The same hormone can therefore create opposite effects depending on the follicle type.

2. The Role of 5-Alpha Reductase (DHT Production)

Some follicles contain higher concentrations of 5-alpha reductase, the enzyme that converts testosterone into DHT, a more potent androgen.

• On the face and body:
  Higher enzyme activity → more DHT → thicker, darker, coarser hair (hirsutism)

• On the scalp:
  Higher DHT sensitivity → follicle miniaturization → thinning, shedding, slower regrowth

3. Genetics Determine Sensitivity

Two women can have the same testosterone level, but one may develop chin hair or scalp thinning while the other does not. This is due to genetic differences in androgen receptors and enzyme activity within hair follicles.

4. Insulin and Inflammation Amplify Both Processes

• Insulin resistance increases ovarian androgen production

• Chronic inflammation heightens androgen receptor sensitivity

• Low SHBG leaves more free testosterone available to activate follicles

This is why facial hair growth and scalp hair thinning often appear together in PCOS.

Why Symptoms Vary

PCOS can affect both hair loss and facial hair growth in women. For hair loss, PCOS is associated with female pattern hair loss (FPHL), sometimes referred to as androgenetic alopecia. This typically involves thinning of hair on the scalp.

However, the relationship between PCOS and hair loss is complex, and not all women with PCOS will experience significant hair loss.

Regarding facial hair growth, PCOS can lead to hirsutism, which is excessive hair growth in areas where men typically grow hair, such as the face, chest, and back. This is often associated with elevated androgen levels. However, some studies have found no direct correlation between blood androgen levels and reported hirsutism, highlighting the role of follicle sensitivity.

Some women experience both symptoms, others only one, and some neither. The severity and presentation can also change over time, particularly as women approach menopause.

How High Androgens Can Affect Skin & Nails

High androgen activity doesn’t just influence hair growth—it also affects the skin barrier and nail strength. Excess androgens can increase oil production, inflammation, and nutrient demand, which may contribute to brittle nails, slow nail growth, or peeling in some women with PCOS.

Because nails are highly sensitive to protein intake, iron status, zinc, and overall metabolic health, addressing androgen excess through nutrition often improves nail strength indirectly over time.

Nutrition That Helps Lower Androgens Naturally

Nourishing your body with anti-inflammatory, insulin-sensitizing nutrients helps reduce androgen production and calm androgen activity.

Although follicles respond differently, the root cause—excess androgens or increased androgen activity—can be addressed through nutrition and targeted herbal support.

Key nutrients include:

• Anti-inflammatory fats (olive oil, avocado, fatty fish)

• Zinc (reduces 5-alpha reductase activity)

• Vitamin D (supports SHBG and ovarian hormone balance)

• Adequate protein (supports hair growth and metabolic stability)

• Green tea polyphenols (EGCG) (reduce inflammatory androgen signaling)

Spearmint tea has been shown to lower free testosterone and DHT, while peony + licorice may support ovulation and reduce circulating androgens over time.

How Food Helps Lower Androgens Naturally

Food is foundational. These daily nutrition strategies support blood sugar stability, reduce inflammation, promote detoxification pathways, and help regulate hormone metabolism.

1. Anti-Inflammatory Fats: Calm Hormone Signaling from the Inside Out

Chronic inflammation increases ovarian androgen production. Adding healthy fats reduces inflammatory pathways and improves insulin sensitivity.

Best Anti-Inflammatory Fats for Lowering Androgens

• Omega-3 rich fish: Salmon, sardines, mackerel

• Seeds: Flax, chia, hemp

• Nuts: Walnuts, almonds

• Oils: Extra-virgin olive oil, avocado oil

• Avocado

How to use them daily

• Add 1–2 Tbsp ground flaxseed to oatmeal or smoothies

• Drizzle olive oil generously on veggies

• Include fatty fish 2–3x weekly

2. Zinc: A Natural Anti-Androgen for Skin & Ovarian Health

Zinc reduces the activity of 5-alpha reductase—an enzyme that converts testosterone into a more potent form (DHT) that drives acne, facial hair, and scalp hair loss.

Top Zinc-Rich Foods

• Oysters

• Pumpkin seeds

• Lentils + chickpeas

• Cashews

• Eggs

• Beef and dark-meat poultry

Why zinc matters:
Low zinc levels are common in PCOS and in women with chronic stress or restrictive eating. Improving zinc intake is associated with clearer skin and improved ovarian function.

3. Vitamin D: A Quiet Hormone Regulator with Big Impact on Androgens

Vitamin D acts like a hormone in the body and influences ovarian androgen production.

Low levels are strongly associated with:

• High testosterone

• Irregular cycles

• Low SHBG

• Insulin resistance

Food Sources of Vitamin D

• Salmon and trout

• Egg yolks

• Fortified milks

• Mushrooms exposed to UV light

Most people need supplementation—work with your clinician to test 25(OH)D levels.

4. Green Tea Polyphenols: Antioxidants with Androgen-Lowering Benefits

Green tea contains epigallocatechin gallate (EGCG), a polyphenol shown to:

• Reduce androgen activity

• Improve insulin sensitivity

• Support weight management

• Lower inflammation

Daily Ritual:
Drink 1–2 cups green tea or matcha daily—or use a standardized green tea extract under clinician guidance.

5. Spearmint Tea: One of the Most Researched Natural Anti-Androgens

Spearmint tea has been shown in multiple clinical trials to lower free and total testosterone and improve:

• Acne

• Facial hair

• Cycle regularity

How to use it:

• Drink 2 cups daily for at least 30 days to see changes

• Choose organic loose-leaf when possible

This can be combined with green tea (either alternating days or 1 cup each).

6. Carbohydrate Quality & Pairing: The Foundation for Lowering Androgens

Because insulin resistance is a major driver of high androgens, balanced meals help regulate hormone production.

Include these at each meal:

• Protein (20–30g): Eggs, Greek yogurt, tofu, chicken, fish

• Fiber-rich carbs: Lentils, beans, berries, quinoa, sweet potato

• Healthy fats: Olive oil, avocado, nuts

• Non-starchy vegetables: Half the plate

Simple rule:
Never eat carbs alone. Pair them with protein + fiber to blunt glucose spikes.

7. Cruciferous Vegetables: Support Detox Pathways and Estrogen Metabolism

While not directly anti-androgenic, cruciferous vegetables support hormone clearance and can help with overall hormonal balance.

Best options:

• Broccoli

• Cauliflower

• Bok choy

• Kale

• Brussels sprouts

Aim for 1–2 servings daily.

Additional Evidence-Based Ways to Lower Androgens in PCOS

There are several natural ways to help lower androgens in PCOS, particularly when nutrition and lifestyle strategies are applied consistently.

Diet Modifications

Adopting a diet that supports mild caloric restriction, improves fiber intake, and reduces carbohydrate consumption can be beneficial. The focus should be on a sustainable diet plan that can be maintained for 3–6 months, rather than short-term restriction.

Weight Loss

Even a small reduction in body weight (2–5%) can:

• Reduce hyperinsulinemia

• Increase SHBG

• Reduce free androgen index (FAI)

• Improve clinical features of hyperandrogenism

The goal is metabolic improvement—not achieving a specific BMI.

Specific Food Choices

• Apple cider vinegar: 1–2 Tbsp per day may improve blood sugar regulation

• Flax oil: 1–2 Tbsp per day has been shown to lower androgens and improve acne and hair scores

• Soy protein: Aim for 8+ grams per day (tofu, soy milk, edamame)

• Spearmint tea: 2 cups per day may help lower testosterone

Dairy Intake

If acne is a concern, reducing dairy intake may help, as dairy can increase testosterone production in the skin. Complete elimination is not always necessary—often reducing frequency is sufficient.

Sodium Intake

Women with PCOS often consume excessive sodium, which may contribute to water retention and elevated blood pressure. Moderation supports cardiometabolic health.

Key takeaway: Focus on overall dietary patterns rather than eliminating individual foods entirely.

Supplements That May Help Lower Androgens in PCOS (Evidence-Based)

While food is the foundation for hormone balance, certain supplements may provide additional support for lowering androgens in PCOS—particularly when insulin resistance, inflammation, or ovulatory dysfunction are present.

These supplements work best when used alongside nutrition and lifestyle changes, not as standalone fixes.

Inositol (Myo-Inositol)

Inositol is one of the most well-researched supplements for PCOS. It has been shown to:

• Improve insulin sensitivity

• Reduce circulating insulin levels

• Improve ovarian function and ovulation

• Lower free androgen index (FAI)

• Support menstrual regularity and fertility

Inositol may indirectly lower androgen production by reducing hyperinsulinemia, one of the primary drivers of ovarian androgen excess.

N-Acetylcysteine (NAC)

NAC supports:

• Improved insulin sensitivity

• Reduction in oxidative stress

• Improved metabolic and hormonal markers in PCOS

By supporting insulin regulation and reducing inflammation, NAC may help lower androgen activity over time.

Vitamin D

Vitamin D acts like a hormone in the body and plays a role in ovarian function and androgen regulation. Low vitamin D levels are commonly seen in PCOS and are associated with:

• Higher testosterone levels

• Lower SHBG

• Insulin resistance

• Irregular menstrual cycles

Supplementation may be necessary, but testing 25-hydroxyvitamin D levels is recommended before initiating higher doses.

Carnitine

Carnitine supports mitochondrial and metabolic function and has been studied for its role in improving insulin sensitivity and hormonal parameters in women with PCOS. Improved metabolic health may contribute to reduced androgen production.

Berberine

Berberine has been shown to:

• Improve insulin resistance

• Reduce circulating insulin levels

• Lower androgen levels in women with PCOS

It is often compared to metformin in its metabolic effects and may be useful for women with insulin-driven hyperandrogenism.

Important Note on Supplement Use

Always inform your healthcare provider before starting supplements, especially if you are pregnant, trying to conceive, or taking medications. Supplements should be individualized based on labs, symptoms, and medical history.

When Herbs Help: Evidence-Based Botanical Support for High Androgens

Food is the foundation, herbs are the accelerator.

1. Spearmint: Gentle, Effective, and Widely Studied

• Lowers free testosterone

• Reduces hirsutism

• Supports clearer skin

Safety Notes:
Generally safe. Avoid in large amounts during pregnancy.

2. Peony + Licorice Root (PCOS Classic Combo)

This traditional pairing is one of the most researched herbal combinations for low progesterone + high androgens.

Benefits may include:

• Lowering androgen levels

• Improving ovulation

• Supporting a more regular menstrual cycle

Safety / Contraindications

• Licorice may raise blood pressure—avoid if you have hypertension

• Not recommended during pregnancy unless supervised

• Can interact with certain medications (diuretics, blood pressure meds, corticosteroids)

Always work with a trained herbalist or clinician familiar with herbs + hormone health.

3. Green Tea Extract (Concentrated EGCG)

Useful when dietary intake isn’t enough.

Caution:
High-dose extracts may stress the liver—choose reputable brands and avoid megadoses.

How to Build a Daily Androgen-Lowering Plate

Breakfast Ideas

• Greek yogurt + berries + chia + pumpkin seeds

• Veggie omelet + avocado

• Matcha latte + smoked salmon toast

Lunch Ideas

• Lentil + quinoa bowl with veggies + olive oil drizzle

• Sardine salad with greens, walnuts, lemon vinaigrette

Dinner Ideas

• Salmon + roasted broccoli + sweet potato

• Tofu stir-fry with bok choy + cashews

Daily Ritual Add-Ons

• 2 cups spearmint tea

• 1 cup green tea or matcha

• 1–2 Tbsp ground flaxseed

Measurable Markers to Watch with Your Clinician

Tracking progress is essential—these biomarkers help you see whether nutrition and herbs are making a difference.

Hormone Markers

• Total testosterone

• Free testosterone

• DHEA-S

• Androstenedione

• SHBG (Sex Hormone Binding Globulin)—you want this higher

• Free androgen index (FAI)

• Fasting insulin and glucose

Metabolic Markers

• Fasting insulin and glucose

• Hemoglobin A1C

• Lipid panel

• hsCRP (inflammation marker)

Nutrient Markers

• Vitamin D (25-OH)

• Ferritin

• B12 + folate

• Zinc (optional serum or RBC)

Re-testing every 8–12 weeks helps assess response to nutrition and lifestyle changes.

When to Seek Professional Support

Consider working with a dietitian or integrative clinician if you experience:

• Rapid chin/jawline hair growth

• Cystic acne despite skincare changes

• Irregular or absent periods

• Difficulty getting pregnant

• Scalp hair thinning

• Unexplained weight changes

Root-cause work is powerful—and combining nutrition, herbal medicine, movement, and metabolic support offers the most sustainable results.

Final Takeaway

Lowering androgens naturally is absolutely possible with the right nutritional foundation and, when appropriate, targeted herbal support. You don’t need extreme restriction—just consistent nourishment and the right daily rituals.

If you want a custom plan, I can help you build an integrative nutrition + herbal strategy tailored to your symptoms, labs, and lifestyle.

Want personalized support?

I specialize in helping women reduce high androgens, improve acne + hair symptoms, and regulate cycles with integrative nutrition and herbal strategies.

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