Testosterone levels can be lowered through dietary changes, specific supplements, prescription medications, or a combination of all three. The right approach depends on why your levels are elevated and how much reduction you need. For most women, high testosterone is driven by polycystic ovary syndrome (PCOS), which affects roughly 10% of reproductive-age women. For men, testosterone suppression is typically pursued as part of cancer treatment or gender-affirming care. Whatever the reason, there are well-studied options that range from daily herbal teas to targeted prescription drugs.
Why Testosterone Gets Too High
In women, PCOS is by far the most common cause of excess testosterone. A diagnosis requires two of three criteria: irregular or absent periods, signs of elevated androgens (like acne, excess hair growth, or elevated blood levels), and polycystic ovaries visible on ultrasound. Normal testosterone for adult women is below 40 ng/dL. When levels climb above that, symptoms like oily skin, thinning scalp hair, and unwanted facial or body hair often follow.
A less recognized cause is non-classic congenital adrenal hyperplasia, which produces symptoms so similar to PCOS that it’s frequently misdiagnosed. This condition causes the adrenal glands to funnel extra precursor hormones into the testosterone production pathway. In postmenopausal women, a condition called ovarian hyperthecosis can cause a slow, progressive rise in androgens. Rarely, an androgen-producing tumor in the ovary or adrenal gland is responsible. Signs like a deepening voice, increased muscle mass, or significant clitoral enlargement point more toward a tumor and warrant prompt imaging.
For adult men, normal testosterone ranges from about 193 to 824 ng/dL. Men typically seek to lower testosterone in the context of prostate cancer treatment or as part of a gender transition, both of which involve prescription medications rather than lifestyle changes alone.
Dietary Approaches That Lower Androgens
Spearmint Tea
Spearmint tea is one of the most accessible and best-studied natural options for women with high testosterone. In a randomized controlled trial of 42 women with PCOS, drinking spearmint tea twice daily for 30 days significantly reduced both free and total testosterone levels compared to a placebo herbal tea. That’s two standard cups a day for one month, a simple addition to any routine. The effect appears to come from compounds in spearmint that interfere with androgen production, though the tea works best as a complement to other strategies rather than a standalone fix for severely elevated levels.
Flaxseed
Ground flaxseed has shown striking results in small studies. In one case study, a 31-year-old woman with PCOS consumed 30 grams of flaxseed daily (about two tablespoons) for four months. Her total testosterone dropped from 150 ng/dL to 45 ng/dL, a 70% decrease. Her free testosterone fell even more dramatically, by 89%. Flaxseed contains lignans, which increase levels of a protein that binds to testosterone in the blood, effectively pulling it out of circulation. Stir ground flaxseed into yogurt, oatmeal, or smoothies to hit the 30-gram daily target.
Soy and Isoflavones
Soy foods contain plant-based compounds called isoflavones that have a weak estrogen-like effect in the body. Some clinical trials have reported decreased testosterone with regular soy consumption, but the evidence is inconsistent. Multiple meta-analyses of randomized trials in men have found that moderate soy intake does not reliably lower testosterone, cause feminization, or change estrogen levels. For women with PCOS, soy may offer modest benefits as part of an overall dietary pattern, but it shouldn’t be treated as a reliable testosterone-lowering strategy on its own.
Supplements and Herbal Options
Licorice Root
Licorice root has a measurable effect on testosterone. In a study of healthy women, 3.5 grams of a commercial licorice preparation taken daily reduced total testosterone from about 28 ng/dL to 19 ng/dL in the first month and to 17.5 ng/dL by the second month. That’s roughly a 37% drop. The active compound blocks enzymes involved in testosterone production. One important detail: testosterone returned to pre-treatment levels after the women stopped taking it, so the effect requires continued use. Licorice can also raise blood pressure and lower potassium with long-term use, so it’s not ideal for everyone.
Saw Palmetto
Saw palmetto works differently from the other options on this list. Rather than lowering total testosterone in your blood, it blocks the conversion of testosterone into a more potent form called DHT. It does this by inhibiting the enzyme responsible for that conversion, reducing DHT’s ability to bind to receptors by nearly 50%. This makes saw palmetto more useful for symptoms driven by DHT specifically, like hair loss and acne, than for lowering overall testosterone numbers on a blood test.
Prescription Medications
When dietary and supplement approaches aren’t enough, medications can produce more reliable and significant reductions.
Spironolactone
Spironolactone is the most commonly prescribed anti-androgen for women with PCOS. It works by blocking testosterone from attaching to its receptors in the body, so even if your levels don’t plummet on a blood test, the hormone’s effects on your skin, hair, and oil glands are reduced. Studies have used doses as low as 25 mg daily in combination with other medications and seen meaningful improvements in both blood markers and visible symptoms like acne and excess hair growth. Higher doses (50 to 200 mg) are common for more pronounced hyperandrogenism. Because spironolactone can cause birth defects, reliable contraception is required while taking it.
Hormonal Contraceptives
Birth control pills containing both estrogen and a progestin lower testosterone through two mechanisms. The estrogen component stimulates your liver to produce more of the protein that binds testosterone, pulling it out of circulation. The progestin component suppresses the hormonal signals from the brain that drive androgen production. For many women with PCOS, oral contraceptives are the first-line treatment, often combined with spironolactone for a stronger effect.
Androgen Deprivation for Prostate Cancer
For men with prostate cancer, the goal is to reduce testosterone to very low levels that starve tumor growth. This is accomplished with injectable or oral medications that shut down the brain’s signals to the testes. Injections are given on a schedule ranging from monthly to every six months. These medications produce a dramatic and sustained testosterone reduction, but they come with significant side effects including hot flashes, loss of bone density, fatigue, and changes in body composition. This level of suppression is specific to cancer treatment and gender-affirming care, not something pursued for general health.
Lifestyle Factors That Help
Exercise and weight management play a meaningful supporting role, particularly for women with PCOS. Excess body fat increases insulin resistance, and elevated insulin directly stimulates the ovaries to produce more testosterone. Losing even 5 to 10% of body weight can measurably lower androgen levels and restore more regular menstrual cycles. Both aerobic exercise and resistance training improve insulin sensitivity, though the effect comes from consistent activity over weeks and months rather than any single workout.
Sleep quality matters too. Poor or insufficient sleep disrupts the hormonal rhythms that regulate testosterone production. Chronic stress raises cortisol, which shares precursor molecules with testosterone and can indirectly push androgen levels higher, particularly through adrenal pathways. Addressing sleep and stress won’t produce the dramatic drops you’d see with flaxseed or spironolactone, but they create the hormonal environment where other interventions work better.
Combining Strategies for the Best Results
Most people see the best outcomes by layering approaches. A woman with PCOS might start with daily ground flaxseed and spearmint tea, add regular exercise and gradual weight loss, and then bring in spironolactone or oral contraceptives if symptoms persist. Each layer addresses a slightly different piece of the puzzle: flaxseed binds circulating testosterone, spearmint reduces production, exercise lowers insulin-driven stimulation, and medications block the hormone at the receptor level.
The timeline varies by method. Spearmint tea showed effects within 30 days. Licorice root reduced testosterone within one month but needed ongoing use. Flaxseed took four months to produce its full effect in the case study described above. Medications like spironolactone typically need three to six months before visible improvements in acne and hair growth become clear, even though blood levels may shift sooner. Patience with any approach is part of the process.