Updated: July 2, 2020
The principal androgens are testosterone and androstenedione. These hormones are present in much higher levels in men and play an important role in male traits and reproductive activity.
The main purposes of androgens is to be converted into the female hormones called estrogens in women. In women, androgens are produced in the ovaries, adrenal glands and fat cells. The excess and deficiency of these hormone in body are among the more common hormonal disorders in women.
Androgens in women plays an important role for starting puberty and stimulating hair growth. These hormones also regulate the function of many organs, including the reproductive tract, bone, kidneys, liver and muscle. In adult women, androgens are necessary for estrogen synthesis and play a key role in the prevention of bone loss, as well as sexual desire and satisfaction.
Excess amounts of androgens can cause acne, excess hair growth in inappropriate area, like the chin or upper lip and thinning of hair on the head. With high levels of free testosterone, there is a chance of occurrence of polycystic ovary syndrome (PCOS). Irregular or absent menstrual periods, infertility, blood sugar disorders (prediabetes and type 2 diabetes), and, in some cases, symptoms like acne and excess hair growth, overweight can be the consequences of the disease.
Since a healthy diet is one of the best ways to treat and manage this endocrine disorder, you can add testosterone-lowering foods in your diet to ease your symptoms.
Foods that reduce testosterone naturally include:
Almonds reduces free androgen which in turn reduces free testosterone, improving your overall PCOS symptoms.
Walnuts increases Sex Hormone-Binding Globulin (SHBG) which is a protein that binds to testosterone and can lower your free testosterone levels circulating in the blood. In addition to help in management of PCOS these nuts also has beneficial effects on plasma lipids and insulin activity.
Spearmint tea has significant anti-androgen effects that can reduce free and total testosterone levels, while increases LH and FSH levels. This herbal tea is a good choice to cut back on your soda and caffeine intake. You can drink 2-3 cups of spearmint tea every day. This is a really soothing, calming herbal tea that also helps reduce your stress level, improves digestion and is good for your gut health.
Flax seeds are a great source of fiber, omega 3 fatty acids, and essential amino acids with anti-androgen effects. It can reduce total as well as free testosterone naturally. In addition it can help in reducing weight and improve insulin sensitivity. You can easily add them in your daily diet in stir-fry, curries, dry vegetables, batter, soups, salads, smoothies, oatmeal and almost everything you eat.
Red clover is a rich source of phytoestrogens, which are water-soluble plant-based estrogens. It has a significant effect on lowering testosterone and DHT levels. Red clover leaves have a mild bean-like taste and can easily be added to salads, soups and stews. However, the edible flowers are the most nutritional punch which can be made into a tea or also added to salads, soups, curries or even used as a garnish.
Marjoram is a natural food that reduces testosterone level and can also be used as an alternative medicine to regulate the menstrual cycle and maintain hormonal balance.
It also improve insulin sensitivity. You can use marjoram as a herb to flavor your soups, stews and curries, and can be used as a milder alternative to oregano. You can also drink it as tea.
Fatty fish like salmon, sardines, tuna, mackerel, trout and herring are rich source of Omega-3 fatty acids which can reduce testosterone level. These are good source of proteins, healthy fats and a variety of vitamins and minerals. So adding them in your diet will bring about the same testosterone-lowering benefits.