How to treat high testosterone in a woman naturally

Women have high testosterone levels when they have high insulin levels in conditions like PCOS. High testosterone cause irregular periods, acne, hair loss and weight gain. This article will tell you natural ways to treat high testosterone in a women. This is also covers the guide about herbs, lifestyle changes and exercise.

What does high testosterone do to a woman?

High testosterone levels in women indicates a range of symptoms that impact both physical and psychological health. Symptoms of high testosterone are:

• Hirsutism (excessive hair growth)
• Acne
• Alopecia
• Increased risk of depression during menopause
• Sleep disturances like night sweats and hot flashes
• Irregular menstrual cycles
• Increased muscle mass
• Clitoral enlargement
• Deepening of voice

Causes of high testosterone

High testosterone can be caused by high inuslin levels, PCOS, poor gut and liver health. Some of the disorders also cause High testosterone levels. Let’s discuss in detail:

PCOS

PCOS leads to hyperandrogenism (High testosterone) primarily through disruptions in hormonal regulation, insulin resistance, genetic factors, and ovarian dysfunction. If you have PCOS than you have notice excessive facial hair, irregular periods and cysts. This is due to high testosterone levels.

High luteinizing hormone (LH) to follicle-stimulating hormone (FSH) ratio, which stimulates excess androgen production in the ovaries, contributing to high testosterone levels in women with PCOS (Kumar et al., 2024).

Insulin resistance cause high testosterone

Insulin resistance also cause high testosterone levels. Insulin resistance leads to hyper-insulinemia, which directly stimulates the ovarian theca cells to increase androgen production, including testosterone, even in the absence of excessive luteinizing hormone (LH).

Insulin lowers sex hormone-binding globulin (SHBG) levels in the liver, which increases the bioavailability of free testosterone in circulation.

Poor Gut health cause high testosterone

Gut bacteria helps you in hormone metabolism, including androgens like testosterone, by modulating sex hormone-binding globulin (SHBG) and gut-derived enzymes that regulate hormonal balance (Zou et al., 2023).

Poor gut health or imbalance gut microbiota disrupt estrogen-testosterone balance, leading to hyperandrogenism (Cross et al., 2023).

So having a healthy gut is one of reason for balance testosterone levels in women.

Can the liver cause high testosterone?

A poor liver health cause production of less sex hormone binding globulin (SHBG), leading to higher levels of free, active testosterone, which can contribute to hyperandrogenic symptoms like hirsutism, acne, and menstrual irregularities.

Liver dysfunction has also been linked to estrogen deficiency, which disrupts the hormonal balance and may further promote testosterone dominance.

Congenital adrenal hyperplasia (CAH)

CAH causes high testosterone levels due to a genetic problem. This genetic issue makes the brain produce more ACTH, which stimulates the adrenal glands. Because of this, the hormone 17-hydroxyprogesterone (17-OHP), which is usually used to make cortisol, gets converted into testosterone.

As a result, women with CAH may have symptoms like excessive hair growth, irregular periods, a deeper voice, or even male-like traits due to high testosterone levels.

How to lower testosterone without pills (foods to lower)

Certain foods help reduce testosterone levels by improving insulin sensitivity, increasing estrogen-like effects, and reducing androgen production.

High-Fiber Foods for Hormone Detoxification

Fiber helps flush out excess androgens by improving gut health and liver detoxification.

• Flaxseeds and Chia Seeds: Rich in lignans, which act like natural estrogen and help reduce free testosterone.
• Oats and Whole Grains: Help stabilize blood sugar and prevent insulin spikes that trigger testosterone production.
• Legumes (Lentils, Chickpeas, Beans): Provide fiber and phytoestrogens, which help balance hormones.

Eat your veggies

Certain vegetables help block excess testosterone by promoting estrogenic activity and improving hormone clearance.

• Cruciferous Vegetables (Broccoli, Cauliflower, Kale, Cabbage): Contain indole-3-carbinol (I3C), which supports liver detoxification of testosterone.
• Spearmint & Peppermint:  Spearmint tea has been proven in studies to reduce free testosterone in women with PCOS.
• Sweet Potatoes and Carrots: High in beta-carotene and antioxidants, which support hormonal balance.

Healthy Fats for Insulin Balance

Healthy fats reduce inflammation and stabilize insulin levels balance high testosterone levels.

Healthy fats include

• Avocados
• Olive Oil and Coconut Oil: Support liver function, which is crucial for hormone metabolism.
• Nuts (Almonds, Walnuts, Cashews): Rich in omega-3 fatty acids, which reduce inflammation and support estrogen production.

Best Herbs & Spices to Lower Testosterone

Spearmint tea, licorice, and fenugreek shows to lower testosterone levels.

• Spearmint Tea: Shown in studies to reduce free testosterone by up to 30%.
• Licorice Root: Contains compounds that inhibit testosterone production.
• Turmeric: Supports liver detox to remove excess androgens.
• Fenugreek: Reduces insulin resistance, helping lower testosterone.

Foods to avoid that Increase Testosterone

Certain foods can increase androgens and worsen symptoms like acne, hair loss, and irregular periods.

High-Glycemic Carbs and Sugars: White bread, pasta, soda, sweets: Cause insulin spikes, increasing testosterone production.

Dairy Products (Milk, Cheese, Yogurt): Dairy contains IGF-1 (insulin-like growth factor), which can trigger more androgen production.

Red Meat and Processed Meats: Contain saturated fats, which increase inflammation and androgen activity.

Caffeine and Alcohol: Caffeine raises cortisol, which increases androgens. Alcohol affects liver function, reducing its ability to detoxify excess testosterone.

How to decrease testosterone in PCOS

Polycystic ovary syndrome (PCOS) is a hormonal disorder that often leads to high testosterone levels, causing symptoms like irregular periods, acne, hirsutism (excess hair growth), and insulin resistance. Research indicates that weight loss, dietary changes, and lifestyle modifications can effectively reduce testosterone levels in women with PCOS (Noakes et al., 2006).

So eat high fiber foods, healthy fats, complex carbs and veggies to reduce high testosterone.

Supplements to reduce testosterone

DIM

DIM has anti-androgenic effects that may block androgen receptors, preventing excess testosterone from exerting strong effects on tissues. It supports liver detoxification of estrogen and helps convert estrone (E1) and estradiol (E2) into less potent estrogens.

Since excess androgens (like testosterone) are linked to estrogen imbalances, improving estrogen metabolism may help reduce high testosterone levels, particularly in PCOS women.

DIM is a natural compound found in cruciferous vegetables (broccoli, kale, cauliflower and brussel sprouts). So eat these vegetable 3-4 times per week help you in lowering testosterone.

Zinc

Zinc blocks the conversion of testosterone into its more potent form, dihydrotestosterone (DHT), which can contribute to androgen-related symptoms like acne and hair loss.

Zinc is known for its anti-inflammatory properties, which can indirectly reduce testosterone overproduction.

You can eat zinc rich foods like pumpkin Seeds (One of the best sources), chickpeas and lentils, cashews and almonds, oysters and shellfish, beef and poultry.

Saw Palmetto

It helps the body maintain healthy levels of potent androgens by inhibiting the enzyme 5-alpha reductase. Saw Palmetto has been studied for its anti-inflammatory properties, which may help improve hormone regulation and insulin sensitivity.

160–320 mg per day dosage is mostly found in many supplements. You can taken it with food for its absorption.

Best exercise to reduce testosterone in females

A randomized controlled trial found that 8-week combined training (strength + endurance) significantly improved metabolic, hormonal, and oxidative stress biomarkers in women with polycystic ovary syndrome, particularly insulin sensitivity, testosterone, and inflammation (Fereidoonfara et al., 2025).

Exercise Protocol for Lowering Testosterone:

Strength Training (Resistance Training)

• 50%-70% of 1RM (One Rep Max)
• Compound exercises like squats, deadlifts, lunges, and push-ups
• 3-4 sessions per week

Endurance Training (Cardio)

• 60%-70% Target Heart Rate (THR)
• Brisk walking, cycling, swimming, or jogging
• 30-45 minutes per session, 3-4 times per week

Frequently Asked Questions

References:

Kumar, S. A., V. K., R., Prabhakar, P. K., & C. P., B. (2024). A correlation study on testosterone level with luteinizing hormone to follicle stimulating hormone ratio among women with PCOS in reproductive age. International Journal of Reproduction, Contraception, Obstetrics and Gynecology, 13(11), 3203–3206. https://doi.org/10.18203/2320-1770.ijrcog20243177 .

Zou, S., Yang, X., Li, N., Wang, H., Gui, J., & Li, J. (2023). Association of probiotic ingestion with serum sex steroid hormones among pre- and postmenopausal women from the NHANES, 2013–2016. PLOS ONE, 18. https://doi.org/10.1371/journal.pone.0294436

Cross, T.-W. L., Simpson, A. M. R., Lin, C.-Y., Hottmann, N. M., Bhatt, A. P., Pellock, S. J., Nelson, E. R., Loman, B. R., Wallig, M. A., Vivas, E. I., Suchodolski, J., Redinbo, M. R., Rey, F. E., & Swanson, K. S. (2023). Gut microbiome responds to alteration in female sex hormone status and exacerbates metabolic dysfunction. Gut Microbes, 16. https://doi.org/10.1080/19490976.2023.2295429

Noakes, M., Moran, L. J., Brinkworth, G. D., & Norman, R. J. (2006). Weight Reduction and Lifestyle Modifiction in the Treatment of Androgen Excess (pp. 435–443). Humana Press. https://doi.org/10.1007/978-1-59745-179-6_39

Fereidoonfara, K., Monazzami, A., alavimilani, S., & Asemi, Z. (2025). Modulation of hormonal, metabolic, inflammatory and oxidative stress biomarkers in women with polycystic ovary syndrome following combined (resistant and endurance) training: a randomized controlled trail. BMC Endocrine Disorders, 25(1). https://doi.org/10.1186/s12902-024-01793-0