Download ArticleDownload ArticleThis article was co-authored by Susannah Kerwin, ANP-BC, HNP. Susannah Kerwin is a board certified Adult Nurse Practitioner in New York, New York. With over 10 years of experience, Susannah specializes in adult primary care, holistic medicine, and women’s healthcare. Susannah holds a Bachelor’s degree from the University of San Francisco. She obtained her MSN from New York University’s (NYU) unique dual degree program combining integrative and allopathic disciplines. Prior to becoming a Nurse Practitioner, Susannah worked for more than ten years as a Registered Nurse in psychiatric and surgical settings. Susannah also serves as an adjunct faculty member for NYU.
There are 10 references cited in this article, which can be found at the bottom of the page.
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High androgen levels in women can cause issues like acne, weight gain, excessive hair growth, and insulin resistance. It can also put you at risk of developing polycystic ovary syndrome (PCOS), a disorder that causes painful periods and fertility issues. Taking birth control and other medications prescribed by your doctor can reduce your androgen levels. You can also adjust your diet and exercise. Plant-based supplements may help to lower your androgen levels, though you should only take supplements with the permission of your doctor.
Things You Should Know
- Exercise and strength train for at least 45 minutes a day, 5 days a week. Being active and maintaining a healthy weight helps lower androgen levels.
- Eat foods rich in omega-3, like flaxseed and salmon, to keep androgen levels low. Maintaining a high-fiber, low-fat diet can also reduce your levels.
- Talk to your doctor about taking medication to reduce androgen levels, like oral birth control, hypoglycemic medications, and anti-androgen medications.
Steps
Get tested to confirm your androgen levels are high. Your doctor will first ask you questions about your medical history to find out if you have issues like severe acne, irregular periods, hair loss or hair gain, and weight problems. They will then take a sample of your saliva, urine, and blood to test your androgen levels. If the tests come back positive, they will let you know that you have high androgen and need to address it so you can stay healthy.[1]
Speak to your doctor about taking oral birth control. Oral contraceptives will ensure your periods are more regular and reduce the level of androgens in your ovaries. They can also help to clear up acne and excessive hair growth caused by high androgen levels. Your doctor can prescribe oral birth control that you take once a day at the same time every day.- Oral contraceptives can also be a good long-term treatment for high androgen levels if you do not plan on getting pregnant.
- Your doctor should outline any possible side effects of oral birth control before prescribing them to you.
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Get hypoglycemic medication to lower your insulin and androgen levels. These medications can also help you ovulate regularly and lower your cholesterol levels. Your doctor can prescribe this medication and discuss the proper dosage with you.[2]- This medication can also help with weight loss and clear up acne caused by high androgen levels.
- This medication may not be safe to take if you are pregnant. Your doctor may suggest you try diet or lifestyle changes instead.
Ask your doctor about anti-androgen medication. These medications prevent your body from making androgens and limit the effects of androgen. Your doctor can discuss this medication with you and prescribe the proper daily dosage.- Anti-androgens can cause birth defects. For this reason, this medication is often paired with oral contraceptives to prevent pregnancy.
- If you become pregnant, you will likely need to try other treatments like diet or lifestyle changes.
Add high-fiber, low-fat foods to your diet. Foods high in fiber can help you to maintain a healthy weight and ensure you are getting enough fiber in your diet from vegetables and fruits. Go for meals packed with fresh fruits or vegetables as well as healthy sources of protein like chicken, tofu, and beans. Keep your meals low in fat so you can keep your insulin levels low and maintain a healthy weight.[3]- Make a meal plan and go shopping at the start of the week so you have ingredients on hand to prepare meals. Focus on having a good balance of fresh produce, grains, and protein in all your meals.
- Try to cook at home as much as you can and reduce eating out so you are only going out to eat 1-2 times a week. Preparing your own meals will ensure you know what is in them.
Go for foods rich in omega-3. Omega-3 helps to keep your androgen levels low. Add foods like flaxseed, salmon, walnuts, sardines, and chia seeds to your diet to keep your omega-3 levels up.[4]
Avoid foods high in refined carbohydrates and sugar. Cut fast food, prepackaged food, sweets, and candy out of your diet to keep your carbohydrate and sugar levels down. Eating foods high in refined carbohydrates and sugars can cause your insulin levels to spike and increase your androgen levels.[5]- Cutting out these foods can also help you to maintain a healthy weight, which can then improve your androgen levels.
Exercise 45 minutes a day, 5 days a week. Maintaining a healthy weight and staying active can help to keep your androgen levels down and prevent the development of polycystic ovary syndrome. Schedule in regular workouts once a day so you can stay fit. Try walking or biking to work. Take up swimming or sign up for a fitness class so you are physically active several times a week.- A combination of strength training and cardio exercises are ideal for maintaining a healthy weight and staying active.
Speak to your doctor before using any supplements. Plant-based supplements are often suggested as an additional treatment with medication and lifestyle changes. Speak to your doctor before you take supplements and continue taking any medication you have already been prescribed for high androgen while you are on supplements. Do not depend solely on supplements to treat high androgen levels, as they may not work on their own.[6]
Have spearmint tea 2-3 times a day. Spearmint can help to decrease your testosterone levels and increase your luteinizing hormones, a hormone commonly found in women with normal levels of androgen. Have organic spearmint tea with your meals in the morning or at night to reap the benefits of this natural herb.[7]
Try anti-androgen herbs like licorice, peony, and saw palmetto. These herbs can keep your testosterone levels low. Look for these herbs in pill or powder form at your local health food store or online.[8]- Have these herbs with a small meal. Swallow tablets whole. Dissolve powdered herbs in a glass of water to drink them.
Take reishi mushroom supplements to reduce your androgen levels. Reishi mushroom contains anti-androgenic properties and can help to block your body from producing too much androgen. This plant can be found as a supplement in pill or powder form.[9]- Put powdered reishi mushroom supplements in a glass of water so it dissolves and then drink it.
Try rosemary leaf extract. This is a good topical therapy for reducing your androgen levels. You can find rosemary leaf extract at your local health food store or online.[10]
Confirm the supplements are safe to take. Start by checking the label to ensure the herb or plant is the first ingredient listed. Make sure there are no preservatives, additives, dyes, or chemicals listed in the ingredients. Look up the manufacturer online to ensure they provide contact information and have high ratings by consumers.- You can also contact the manufacturer directly to confirm the supplements have been tested by a third party.
- Keep in mind the Federal Drug Administration does not monitor supplements, so you will need to make sure the supplements are safe to take before having them.
- The best way to ensure the supplements are safe is to bring them to your doctor's office and discuss them with your doctor.
Expert Q&A
- QuestionAre there any drawbacks to reducing androgens?
Susannah Kerwin, ANP-BC, HNPSusannah Kerwin is a board certified Adult Nurse Practitioner in New York, New York. With over 10 years of experience, Susannah specializes in adult primary care, holistic medicine, and women’s healthcare. Susannah holds a Bachelor’s degree from the University of San Francisco. She obtained her MSN from New York University’s (NYU) unique dual degree program combining integrative and allopathic disciplines. Prior to becoming a Nurse Practitioner, Susannah worked for more than ten years as a Registered Nurse in psychiatric and surgical settings. Susannah also serves as an adjunct faculty member for NYU.
Nurse PractitionerLowering your androgen levels can help with problems like acne, but if you lower them too much, it can affect other important things like your libido.
Tips
Warnings
- Keep in mind that lowering your androgen levels too much can start to affect other things in your body, like your libido.[11]Thanks
References
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/androgen-deficiency-in-women
- ↑ https://my.clevelandclinic.org/health/diseases/14523-hirsutism
- ↑ https://youngwomenshealth.org/guides/pcos-nutrition/
- ↑ https://youngwomenshealth.org/guides/pcos-nutrition/
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-carbs.htm
- ↑ https://www.uclahealth.org/news/3-ways-increase-estrogen-naturally
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/17310494
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693613/
- ↑ https://www.cancerresearchuk.org/about-cancer/treatment/complementary-alternative-therapies/individual-therapies/mushrooms-in-cancer-treatment
- ↑ https://www.sciencedirect.com/science/article/pii/S0753332220309100
- ↑ Susannah Kerwin, ANP-BC, HNP. Nurse Practitioner. Expert Interview. 28 August 2020.
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
If you’re a woman who wants to lower your androgen levels, eat plenty of foods that are high in fiber and low in fat, such as fruit, vegetables, chicken, tofu, and beans. You should also incorporate foods rich in omega-3 into your diet, like salmon, walnuts, sardines, and chia, which will help keep your androgen levels low. Try to avoid foods high in refined carbohydrates and sugar, like fast food, candy, cookies, and soda, since these can cause a spike in your androgen levels and insulin. It’s also important to maintain a healthy body weight, so try to schedule a few exercise sessions a week, like walking, swimming, or biking. If you want to control your androgen levels through medication, talk to your doctor about prescribing you oral contraceptives or hypoglycemic pills. For more tips, including how to lower your androgen levels with plant-based supplements, read on!
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