Androgens Lower Women: What Really Helps

This article is part of: PCOS: The Guide to Causes, Symptoms, and Treatment

Acne, hair loss on the head, unwanted body hair, irregular cycles: These symptoms can indicate elevated androgens. The most common underlying condition is PCOS, but it's not the only one. This article explains exactly what happens in the body and which measures are actually supported by studies.

Key takeaways

Elevated androgens in women most commonly result from PCOS with insulin resistance as a central mechanism. Inositol, zinc, spearmint tea, and physical activity show anti-androgenic effects in RCTs. A low-glycemic index diet supports insulin metabolism and indirectly lowers androgens. Pharmaceutical options remain the first choice for severe symptoms.

Acne on the chin, thinning hair, an irregular cycle, weight gain in the abdominal area: when several of these symptoms occur together, it is worth taking a look at your androgen levels. Elevated androgens in women are more common than often assumed, and the causes are almost always treatable.

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Acne on the chin & jawline

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Hair loss on the scalp

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Irregular cycle

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Belly fat despite a normal diet

What are androgens and when are they elevated?

Androgens, including testosterone, DHEAS, and androstenedione, are male sex hormones that women naturally produce in smaller quantities. They are produced in the ovaries and the adrenal cortex and are important for bone density, muscle mass, libido, and mood.

Hyperandrogenism is the term used when androgen levels are above the normal female range. This can only be reliably determined via a blood test.

Marker	Abnormal	Note
Total Testosterone	above 0.5 ng/ml	Observe lab-specific reference range
Free Testosterone	above reference range	Highly dependent on SHBG
DHEAS	above 350 µg/dl	Indication of adrenal cause
SHBG	lowered	Indirectly increases free testosterone

Brief definition

What does hyperandrogenism mean?

Hyperandrogenism describes elevated male sex hormones in women. It is a central diagnostic criterion for PCOS, but can also have other causes, including adrenal disorders or certain medications.

The most common cause: PCOS and insulin resistance

Polycystic ovary syndrome (PCOS) is by far the most common cause of elevated androgens in women of reproductive age. The central mechanism is insulin resistance, which boosts ovarian production of androgens via elevated insulin levels.

How insulin resistance increases androgens

Insulin resistance: Body tissue becomes less sensitive to insulin, and the pancreas releases more of it.

Ovarian stimulation: Elevated insulin directly stimulates the theca cells of the ovaries to produce more androgens.

SHBG drops: High insulin levels reduce the liver's production of SHBG, the protein that binds and inactivates free testosterone.

More free testosterone: Less SHBG means more biologically active testosterone in the blood, which triggers acne, hirsutism, and hair loss.

This cascade explains why insulin sensitivity is the primary point of intervention for naturally lowering androgens. A systematic review with meta-analysis on the efficacy of anti-androgens for PCOS (Pundir et al. 2023) confirms: lifestyle interventions, especially weight loss, lower androgens as effectively as drug therapies in cases of mildly elevated levels.

Evidence-based natural approaches

RCT-proven

Myo-Inositol and D-Chiro-Inositol

The combination of Myo-Inositol and D-Chiro-Inositol significantly lowers testosterone and LH in RCTs, while increasing SHBG. Mechanism of action according to several studies: improved insulin sensitivity and reduced ovarian androgen production. Also contained in the supplement Cycle+.

Unfer et al. 2016, systematic review of RCTs

2 RCTs

Spearmint tea

Drinking spearmint tea twice daily significantly lowers free testosterone levels in women with PCOS without altering LH and FSH. The anti-androgenic effect is considered sufficiently proven for mild symptoms.

Akdogan et al. 2007; Zamani et al. 2012

Zinc as a natural 5-alpha-reductase inhibitor

Zinc blocks 5-alpha-reductase, the enzyme that converts testosterone into the significantly more potent form, DHT. DHT is the androgen most strongly associated with scalp hair loss and hirsutism. A case series and several observational studies show lower zinc levels in women with PCOS compared to healthy controls (Sharma et al. 2024). Zinc also supports insulin sensitivity and lowers inflammatory markers, both of which are factors that indirectly influence androgen production.

Nutrition and exercise: What the evidence supports

Since insulin resistance is the central driver of ovarian androgen production in PCOS, nutrition has a direct impact. A weight loss of just 5 to 10 percent significantly lowers testosterone and androstenedione and increases SHBG, regardless of the type of diet chosen.

Nutritional strategies with the best evidence

Low glycemic index:prefer complex carbohydrates, avoid blood sugar spikes
Sufficient fiber:supports insulin sensitivity and estrogen metabolism via the gut
Omega-3 fatty acids:from flaxseed and fatty fish, reduce inflammatory markers
Reduce highly processed foods and fructose:direct negative effect on insulin sensitivity

These recommendations align with the 2023 international PCOS guideline, which describes dietary adjustment as the first line of intervention.

Physical activity and androgen reduction

Regular strength training and aerobic exercise improve insulin sensitivity and thereby indirectly lower androgen levels. A combination of both is particularly effective. The 2023 PCOS guideline recommends at least 150 minutes of moderate aerobic activity per week as a baseline recommendation. There is no direct RCT that specifically measures exercise and androgens in women with PCOS, but the causal chain via insulin sensitivity is well-established.

If you are primarily dealing with hirsutism, acne, or hair loss, a medical evaluation is worth it first. A PCOS assessment via videois an uncomplicated way to get started.

Exactly the active ingredients that perform best in the article

A low-glycemic diet, exercise, and weight management are the most powerful levers—and the most difficult to maintain on a daily basis. Cycle+ focuses precisely on the active ingredients with the strongest evidence in this article: myo- and d-chiro-inositol, studied in randomized trials for PCOS, combined with zinc, which helps maintain normal testosterone levels in the blood. Intended as a daily supplement to Hormonic Base, not as a replacement for medical treatment.

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Discover Cycle+

When Medical Treatment is Necessary

Natural approaches have their limits. For significantly elevated androgen levels, severe hirsutism, or androgenetic alopecia, medicinal therapies are often more effective and faster. Anti-androgenic medications like spironolactone or flutamide, combined oral contraceptive pills with anti-androgenic progestins, and metformin for pronounced insulin resistance are the guideline-compliant first options. The 2023 meta-analysis by Pundir et al. confirms that these medications statistically significantly reduce testosterone and clinical hyperandrogenism signs.

When You Should Consult a Doctor

If you notice several of the mentioned symptoms simultaneously, if your cycle is irregular, or if symptoms like hirsutism or hair loss develop rapidly, a medical evaluation is strongly recommended. Suddenly appearing severe androgenization can, in rare cases, indicate adrenal tumors or other treatable causes.

Unsure where to start?

You don't have to sort this out on your own. Speak to one of the Hormonic doctors, who specialize in PCOS and androgens, in a free 15-minute video call. Completely non-binding, from the comfort of your home, and with no waiting time: you ask your questions and receive an initial medical assessment on where to start for you.

Make an appointment

Conclusion

Elevated androgens are treatable, but only if you know what you're dealing with.

The most powerful natural levers are improving insulin sensitivity through diet and exercise, inositol as a direct approach to ovarian androgen production, and spearmint and zinc as supplementary measures with proven effects. What doesn't help: blind supplementation without lab values.

The cause behind your elevated androgens determines which measure is most effective for you. Our PCOS Guideexplains which blood values are relevant, what a diagnosis means, and provides you with further useful knowledge.

If you have any other questions or are looking for support, feel free to book a free video consultation with one of the Hormonic doctors here. We are happy to assist you.

Common Questions About Androgen Levels in Women

How do I know if I have elevated androgens?

Typical signs of increased androgens in women include: persistent acne, especially on the chin and jawline, hirsutism (increased body hair on the face, chest, or abdomen), androgenetic alopecia on the scalp, irregular or absent menstrual cycles, and weight gain, particularly around the abdomen. A diagnosis always requires a blood test, as symptoms alone are not sufficient.

Which blood tests are done for elevated androgens?

Relevant blood values are: total testosterone, free testosterone, DHEAS, and androstenedione, as well as SHBG. Additionally, LH, FSH, and fasting insulin should be determined to clarify the frequently underlying insulin resistance. Ideally, the values should be taken in the early follicular phase (day 3 to 5 of the cycle).

Kann ich Androgene ohne Bluttest senken?

Lebensstilmaßnahmen wie Ernährungsumstellung und Bewegung sind unbedenklich und sinnvoll, auch ohne Bluttest. Für gezielte Supplementierung, insbesondere Inositol in höheren Dosen, empfiehlt sich aber ein Basislabor, um die Ausgangslage zu kennen und den Therapieerfolg messen zu können. Nur mit Laborwerten lässt sich feststellen, ob die gewählte Maßnahme tatsächlich wirkt.

Wie lange dauert es, bis Inositol Androgene senkt?

In den Studien, die Inositol bei PCOS untersucht haben, wurden signifikante Effekte nach 3 bis 6 Monaten kontinuierlicher Einnahme gemessen. Kurzfristige Effekte nach wenigen Wochen sind wenig belegt. Realistische Erwartung: nach 12 Wochen eine erste Laborkontrolle, nach 6 Monaten eine Gesamtbeurteilung.

Hilft Spearmint-Tee auch bei Androgenen ohne PCOS?

Die vorliegenden RCTs wurden spezifisch bei Frauen mit PCOS oder Hirsutismus durchgeführt. Eine direkte Evidenz für die Wirkung bei Frauen ohne klinisch relevante Androgenisierung fehlt. In der Theorie ist der Mechanismus biologisch plausibel, aber eine Extrapolation auf gesunde Frauen ist wissenschaftlich nicht gerechtfertigt.

Scientific Sources

Pundir J, Psaroudakis D, Savnur P, et al. (2023). Efficacy and safety of anti-androgens in PCOS: systematic review and meta-analysis. EClinicalMedicine. doi:10.1016/j.eclinm.2023.102169
Unfer V, Carlomagno G, Dante G, Facchinetti F. (2016). Effects of inositols in women with PCOS: systematic review of RCTs. Gynecol Endocrinol. doi:10.3109/09513590.2015.1101444
Akdogan M, Tamer MN, Cure E, et al. (2007). Effect of spearmint herbal tea on androgen levels in PCOS: RCT. Phytother Res. doi:10.1002/ptr.2074
Zamani M, Neghab N, Torabian S. (2012). Therapeutic effect of Mentha spicata on androgen levels in PCOS. Adv Biomed Res. PMID:23359226
Sharma P, et al. (2024). Serum trace elements and PCOS risk. Biol Trace Elem Res. doi:10.1007/s12011-023-03664-6
Jalal R, et al. (2020). Therapeutic effects of zinc on reproductive hormones and insulin resistance in PCOS. PMC7206839

About the Author

Lisa Maria Emmer

Founder · Doctor · Hormonic

Lisa Maria Emmer is co-founder and medical director at Hormonic. She supports women with hormonal problems every day and specializes in cycle health, PCOS, and menopause.

Note: This article is based on current guidelines and scientific work (as of 2026). It is for informational purposes only and does not replace medical advice, diagnosis, or treatment.

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Naturally Lower Androgens in Women: What Really Helps