Ways to Naturally Lower Testosterone Levels in Females

Ways to Naturally Lower Testosterone Levels in Females

Testosterone is a crucial hormone that plays a significant role in both male and female bodies. While it is often associated with masculinity and male characteristics, females also produce and require a certain level of testosterone for various physiological functions. However, imbalances in hormone levels, particularly elevated testosterone in females, can lead to various health issues. In this comprehensive guide, we will explore the reasons behind high testosterone levels in females and delve into natural methods to lower them.

Understanding Testosterone in Females

Before we delve into ways to lower testosterone levels in females, it’s essential to understand the role of testosterone in the female body. Testosterone is one of the sex hormones, alongside estrogen and progesterone, and is produced in the ovaries and adrenal glands. While females have much lower testosterone levels than males, it is crucial for maintaining bone density, muscle mass, libido, and overall well-being.

However, when testosterone levels in females become elevated, it can lead to a condition known as hyperandrogenism. This imbalance can result in various symptoms, including irregular menstrual cycles, acne, excessive facial and body hair growth (hirsutism), and even fertility issues. Identifying the underlying causes of high testosterone levels is crucial for developing effective strategies to address this hormonal imbalance.

Common Causes of Elevated Testosterone Levels in Females

  • Polycystic Ovary Syndrome (PCOS): PCOS is a common hormonal disorder among women of reproductive age. It is characterized by enlarged ovaries with small cysts on the outer edges. Women with PCOS often experience elevated levels of testosterone, leading to symptoms like irregular periods, acne, and hirsutism.
  • Insulin Resistance: Insulin is a hormone that helps regulate blood sugar levels. Insulin resistance occurs when the body’s cells become less responsive to insulin, leading to elevated insulin levels in the blood. This condition is closely linked to PCOS and can contribute to increased testosterone production.
  • Adrenal Disorders: The adrenal glands, located on top of each kidney, produce hormones, including testosterone. Disorders such as adrenal hyperplasia or tumors can lead to excessive production of androgens, contributing to elevated testosterone levels in females.
  • Medications: Certain medications, such as anabolic steroids and some hormonal contraceptives, can affect testosterone levels in females. It’s essential to consult with a healthcare professional before starting or discontinuing any medications.
  • Lifestyle Factors: Poor dietary choices, lack of exercise, and high stress levels can contribute to hormonal imbalances. Maintaining a healthy lifestyle is crucial for overall well-being and can positively impact testosterone levels.

Natural Strategies to Lower Testosterone Levels

Natural Strategies to Lower Testosterone Levels

Balanced Diet:

a. Low Glycemic Index Foods: Consuming a diet rich in low glycemic index (GI) foods can help regulate blood sugar levels and improve insulin sensitivity. This, in turn, may help lower testosterone levels. Include whole grains, legumes, fruits, and vegetables in your diet.

b. Anti-Inflammatory Foods: Chronic inflammation can contribute to hormonal imbalances. Incorporate anti-inflammatory foods such as fatty fish, leafy greens, berries, and nuts into your diet.

c. Healthy Fats: Include sources of healthy fats, such as avocados, olive oil, and nuts, in your diet. Healthy fats are essential for hormone production and balance.

Regular Exercise

a. Cardiovascular Exercise: Engaging in regular cardiovascular exercise can help improve insulin sensitivity and regulate hormone levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

b. Strength Training: Incorporate strength training exercises into your routine to build muscle mass, which can positively impact hormone balance. Include both aerobic and resistance training for optimal results.

Stress Management

a. Mind-Body Techniques: Practices such as yoga, meditation, and deep breathing exercises can help manage stress and reduce cortisol levels, which may indirectly impact testosterone levels.

b. Adequate Sleep: Prioritize getting enough quality sleep, as inadequate sleep can contribute to hormonal imbalances. Aim for 7-9 hours of sleep per night.

Herbal Supplements

a. Spearmint Tea: Some studies suggest that spearmint tea may have anti-androgenic properties, helping to lower testosterone levels. However, more research is needed to establish its efficacy fully.

b. Licorice Root: Licorice root may help regulate hormone levels by inhibiting the enzyme that converts testosterone to its more potent form, dihydrotestosterone (DHT).

c. White Peony Extract: White peony extract is believed to have anti-androgenic effects and may be beneficial for hormonal balance in females.

Maintain a Healthy Weight

a. Weight Loss: For individuals with PCOS or insulin resistance, losing excess weight can improve insulin sensitivity and contribute to lowering testosterone levels. Consult with a healthcare professional for personalized weight management guidance.

b. Avoid Crash Diets: Extreme calorie restriction and crash diets can stress the body and potentially disrupt hormonal balance. Focus on gradual, sustainable changes for long-term success.


Addressing elevated testosterone levels in females requires a comprehensive approach that considers the underlying causes and incorporates lifestyle modifications. While natural strategies can be beneficial, it’s crucial to consult with a healthcare professional for personalized advice and to rule out any underlying medical conditions.

By adopting a balanced diet, engaging in regular exercise, managing stress, and incorporating herbal supplements, women can work towards achieving hormonal balance and overall well-being. Remember that individual responses to these strategies may vary, and it’s essential to monitor progress with the guidance of a healthcare provider.

Empowering women with knowledge about their hormonal health and providing support for lifestyle changes can pave the way for a healthier, more balanced life. As research in this field continues to evolve, staying informed and proactive will be key in managing and optimizing testosterone levels in females.

If you enjoyed this article, you may also want to read this article on Exploring the Myth: Do Almonds Lower Testosterone Levels?

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.










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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being