Table of Contents
Introduction
Many women assume testosterone is a male-only hormone, but it plays an essential role in the female body too. It supports bone strength, mood, and even libido.
However, when testosterone levels become too high in women, the effects can be distressing ranging from unwanted facial hair to irregular periods and fertility issues.
Hormonal imbalances like these are more common than you might think, especially in those with PCOS (Polycystic Ovary Syndrome).
The good news? There are natural ways to balance female hormones without jumping into invasive treatments right away.
This post breaks down the signs of high testosterone, the underlying causes, and practical strategies you can start implementing today to reclaim your hormonal health.
Signs Your Testosterone Is Too High
When testosterone levels spike in the female body, they often manifest through noticeable skin, hair, and menstrual changes.
Acne, Hair Loss, and Irregular Periods
One of the earliest signs of high testosterone symptoms in females is adult acne, particularly along the jawline.
This type of acne tends to be stubborn and resistant to standard skin treatments because it originates from deep within the skin due to overactive sebaceous glands triggered by excess androgens.
Another distressing sign is hair thinning or balding patterns commonly referred to as androgenic alopecia.
Alongside these, irregular or absent periods are telltale symptoms. Elevated testosterone interferes with ovulation, causing disruptions in the menstrual cycle and, in more severe cases, infertility.
The PCOS Connection
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that often causes high testosterone levels in women.
It affects ovulation and leads to symptoms like irregular periods, acne, and unwanted hair growth.
One of the main drivers of PCOS is insulin resistance, which causes the body to produce more insulin than needed. This excess insulin stimulates the ovaries to release more testosterone.
As testosterone levels rise, symptoms like weight gain, mood swings, and fertility issues may worsen.
12 Natural Ways to Reduce testosterone
Lowering testosterone naturally in women involves diet, lifestyle changes, and targeted supplements. Let’s dive into the most effective science-backed methods.
1. Spearmint Tea (2 cups/day)
2. Zinc Supplements (40–50 mg/day)
Zinc is a powerful mineral that is central to hormone production and regulation. Supplementing 40 to 50 mg of zinc daily has been shown to lower testosterone levels in women with PCOS and even improve symptoms like acne and hair thinning.
Research found that zinc significantly reduced testosterone levels in overweight women with PCOS after just eight weeks.
3. Low-Glycemic Diet (Sugar’s Role)
Sugar wreaks havoc on hormones. A low-glycemic diet rich in whole grains, legumes, vegetables, and lean proteins helps stabilize insulin, which is directly tied to testosterone production.
In women with PCOS, insulin resistance leads to excess insulin in the bloodstream, which stimulates the ovaries to produce more testosterone.
4. Licorice Root Extract
Licorice isn’t just a sweet treat, it’s also one of the best supplements to lower testosterone. Licorice root contains a compound called glycyrrhizin that inhibits testosterone synthesis.
Studies found that women who took 3.5 grams of licorice per day for two menstrual cycles experienced a significant decrease in total testosterone.
5. Reishi Mushroom
Reishi mushrooms are adaptogen plants that help the body resist stress and restore hormonal balance. They have been shown to inhibit the enzyme 5-alpha reductase, which converts testosterone into its more potent form, DHT.
DHT is primarily responsible for hair loss and acne in high-testosterone women, so blocking this conversion can significantly improve symptoms.
6. Flaxseeds
Flaxseeds are high in lignans and phytoestrogens that help naturally balance female hormones by binding to testosterone and promoting its excretion. Flaxseeds also improve insulin sensitivity and promote a healthy gut microbiome, both of which are key to hormonal health.
7. Exercise (But Not Too Much HIIT)
Regular moderate-intensity exercise helps regulate blood sugar and reduce testosterone. Strength training and steady-state cardio are particularly beneficial. However, overdoing high-intensity interval training (HIIT) or endurance workouts can raise cortisol and disrupt hormonal balance.
8. Avoid Dairy and Processed Meat
Several studies suggest that dairy and processed meats may increase androgen levels due to added hormones and inflammatory compounds.
Many dairy products contain IGF-1 (insulin-like growth factor), which can stimulate androgen production in the ovaries. Switch to plant-based milks like almond or oat, and choose grass-fed or organic meats when possible.
9. Omega-3 Fatty Acids
Omega-3s from fish oil or flaxseed oil have anti-inflammatory effects that support healthy hormone production. They also help lower insulin and improve cholesterol profiles, which is beneficial for women with PCOS or metabolic issues contributing to high testosterone.
10. Vitamin D
Low vitamin D levels are closely linked to elevated testosterone and insulin resistance. One study found that vitamin D supplementation reduced testosterone levels in PCOS patients and improved ovulation.
Safe sun exposure, fortified foods, or a supplement containing 2,000–4,000 IU of vitamin D3 per day can support hormonal balance.
11. Meditation and Stress Management
Chronic stress leads to elevated cortisol levels, which in turn can raise testosterone. Stress-reducing activities like yoga, deep breathing, and mindfulness meditation reduce adrenal overload and restore hormonal harmony.
12. Saw palmetto
Saw palmetto is another herb that lowers testosterone in women, which is particularly helpful for hirsutism and acne. It blocks DHT by inhibiting 5-alpha reductase, similar to the Reishi mushroom. This supplement is typically taken as a capsule, with dosages ranging from 160–320 mg per day.
When to See a Doctor
If you experience any of the following, it’s best to consult with a healthcare provider:
- Persistent symptoms like severe acne, rapid hair loss, or worsening excess hair growth.
- Irregular or missing periods lasting over three months without pregnancy or menopause.
- Unexplained weight gain that doesn’t respond to lifestyle changes.
- Difficulty getting pregnant, especially after trying for several months.
- Signs of insulin resistance include skin darkening, fatigue, or sugar cravings.
- Emotional shifts like anxiety or depression disrupt daily life.
- Family history of PCOS, diabetes, or other hormonal disorders.
- Medications or supplements that may be affecting your hormone balance.
Seeing a doctor can help uncover the root cause of your symptoms and guide you toward effective treatment.
Frequently Asked Questions
Some studies show reductions in free testosterone after just five days of drinking spearmint tea twice daily, but most women will see noticeable results within 30 days of consistent use. Results may vary depending on baseline hormone levels and whether other lifestyle changes are implemented alongside.
Yes, for many women, especially those with insulin resistance, a low-glycemic, whole-food diet can significantly reduce testosterone naturally. However, combining diet with other strategies like supplements, herbal teas, and stress management yields faster and more sustainable results.
Most research supports taking 40 to 50 mg of elemental zinc per day short-term (about 2–3 months) to lower testosterone. Long-term use at high doses may cause copper deficiency, so taking breaks or rotating with a multivitamin containing balanced minerals is wise.
A Word From Vitamins For Woman
High testosterone in women can feel like an uphill battle, but you don’t have to face it alone or jump straight into synthetic hormones. Through consistent use of the natural methods to reduce testosterone listed above, many women experience profound changes in their skin, cycle, and overall well-being.
Whether you’re sipping on spearmint tea, adjusting your diet, or exploring herbal support like saw palmetto, these science-backed tools offer safe and effective solutions. Remember: Your hormones are unique and small; steady steps often lead to the most lasting transformations.
- Cleveland Clinic: Male Pattern Baldness (Androgenic Alopecia): Stages, Treatment
- How To Lower Testosterone When You Have PCOS
- MedShun: Understanding The Impact Of Testosterone On The Menstrual Cycle
- WHO: Polycystic ovary syndrome
- Akdoğan M, Tamer MN, Cüre E, Cüre MC, Köroğlu BK, Delibaş N. Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism. Phytother Res. 2007;21(5):444-7.
- Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020:16;12(8):2464.
- WebMD: Licorice Root: Health Benefits, Safety Information, Dosage, and More
- Dr Axe: Reishi Mushroom Benefits, Uses, Dosage and Side Effects
- Martins C, Kazakova I, Ludviksen M, et al. High-intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals. Int J Sport Nutr Exerc Metab. 2016;26(3):197-204.
