Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide and is often linked to elevated androgen levels — hormones like testosterone and DHEA-S. While androgens are essential in small amounts, excess levels can lead to symptoms such as acne, unwanted hair growth (hirsutism), scalp hair thinning, and irregular menstrual cycles.
The good news? Diet can play a key role in managing and lowering androgens naturally. Choosing the right foods helps balance hormones, reduce inflammation, and improve insulin sensitivity — all of which contribute to lowering excess androgens.
Understanding Androgens and PCOS
In PCOS, high androgen levels are often driven by insulin resistance and hormonal imbalance. When insulin levels are elevated, the ovaries may produce more androgens. This hormonal shift worsens PCOS symptoms and makes managing the condition more challenging.
The key to reducing androgens naturally lies in eating foods that:
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12 Best Foods to Lower Androgens in PCOS
1. Leafy Greens
Spinach, kale, and Swiss chard are rich in magnesium, folate, and antioxidants that support insulin sensitivity and hormone regulation.
How to use: Add to smoothies, omelettes, or sautéed side dishes.
2. Flaxseeds
Flaxseeds contain lignans, which may help reduce free testosterone levels in the body. They’re also high in fiber, supporting healthy digestion and hormone clearance.
How to use: Add 1–2 tablespoons of ground flaxseeds to yogurt, smoothies, or oatmeal.
3. Spearmint Tea
Studies suggest that spearmint tea can help lower androgen levels and reduce hirsutism in women with PCOS.
How to use: Drink 1–2 cups daily for best results.
4. Fatty Fish
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation and improve hormone balance.
How to use: Include fatty fish at least twice a week.
5. Berries
Blueberries, strawberries, and raspberries are low-GI fruits packed with antioxidants that reduce oxidative stress linked to PCOS.
How to use: Add to breakfast bowls, snacks, or desserts.
6. Pumpkin Seeds
Rich in zinc, pumpkin seeds support ovarian health and may help balance testosterone production.
How to use: Sprinkle over salads, yogurt, or roasted vegetables.
7. Broccoli
Contains compounds like indole-3-carbinol that support liver detoxification and hormone metabolism.
How to use: Steam, roast, or add to stir-fries.
8. Turmeric
Curcumin, the active compound in turmeric, has anti-inflammatory effects that can help regulate hormones.
How to use: Add to curries, soups, or golden milk.
9. Lentils
A plant-based protein and fiber source that helps stabilize blood sugar and reduce insulin resistance.
How to use: Add to soups, stews, or salads.
10. Avocado
Packed with healthy fats, avocados help support hormone production and improve satiety.
How to use: Add to salads, smoothies, or as a spread.
11. Cinnamon
May help improve insulin sensitivity, which indirectly reduces excess androgen production.
How to use: Add to oatmeal, smoothies, or herbal teas.
12. Green Tea
Rich in catechins, green tea may help reduce testosterone levels and improve metabolism.
How to use: Drink 1–2 cups daily.
Foods to Limit or Avoid for Lowering Androgens
- Refined carbs (white bread, pastries)
- Sugary snacks and beverages
- Fried foods high in trans fats
- Excess dairy (can trigger acne in some women)
- Highly processed packaged foods
Additional Lifestyle Tips for Lowering Androgens
- Balance blood sugar by pairing carbs with protein and healthy fats.
- Exercise regularly — strength training and walking help reduce insulin resistance.
- Manage stress — high cortisol can worsen hormonal imbalance.
- Get enough sleep — 7–8 hours supports hormone regulation.
- Maintain a healthy weight — even a small weight loss can improve androgen levels in some women.
Sample One-Day Androgen-Lowering Meal Plan
Breakfast: Chia seed pudding with almond milk, flaxseeds, and berries
Snack: Spearmint tea and a handful of pumpkin seeds
Lunch: Grilled salmon with steamed broccoli and quinoa
Snack: Sliced cucumber with hummus
Dinner: Lentil and spinach stew with avocado slices
Expected Benefits
Following an androgen-lowering diet can lead to:
- Reduced facial and body hair growth
- Improved skin clarity
- More regular menstrual cycles
- Better mood and energy
- Reduced bloating and inflammation
Frequently Asked Questions
Q1: How long does it take to lower androgens with diet?
It varies, but many women notice improvements in 6–12 weeks with consistency.
Q2: Can supplements help lower androgens?
Some women benefit from inositol, zinc, or omega-3 supplements, but always check with a healthcare provider before starting.
Q3: Is coffee bad for PCOS?
Moderate coffee consumption is fine for some, but high caffeine can worsen stress hormones in sensitive individuals.
Q4: Should I completely avoid dairy?
Not always — opt for high-quality, unsweetened dairy and monitor symptoms.
Q5: Can I still eat carbs?
Yes, but focus on low-GI carbs paired with protein and healthy fats.