How to treat high testosterone in a woman naturally

Testosterone is an essential hormone for both men and women. Although commonly considered a male hormone, it plays an important role in female sexual function and overall well-being. However, if a woman’s body produces too much testosterone, it can lead to various health issues. 

Treating high testosterone doesn’t always have to mean taking medication, there are several different natural methods that you can use to bring your hormones back into balance. 

Understanding high testosterone in women 

Testosterone is an androgen, often known as the ‘male sex hormone’. In men, it’s produced by the testes and adrenal glands, while in women, it’s produced by the ovaries and adrenal glands. Most of the testosterone in women is converted into estrogen, the main female sex hormone, but it also supports bone health and libido (sex drive). 

Several conditions can cause elevated levels of testosterone in women, but by far the most common is Polycystic Ovary Syndrome (PCOS). According to the WHO, PCOS affects an estimated 8–13% of reproductive aged women worldwide, although up to 70% of affected women may remain undiagnosed. 

Symptoms of high testosterone in women: 

• Excess body hair (hirsutism) 
• Acne 
• Male pattern baldness 
• Irregular periods 
• Infertility

PCOS is a chronic condition that causes hormonal imbalance and is the leading cause of infertility. The exact cause of PCOS is  currently unknown, but having a family history of PCOS or type 2  diabetes increases your risk of developing it. PCOS cannot be cured but the symptoms can be managed through a variety of lifestyle changes and medications. 

Natural ways to lower testosterone levels 

High testosterone levels can have an impact on both your physical and mental health. If you’re looking for a way to balance your hormones naturally, then there are several different scientifically backed methods you can try. 

If you’re considering natural ways to lower your testosterone, it’s still a good idea to discuss it with your healthcare provider. They can offer personalized guidance and support throughout your journey. 

1. Eat a hormone balancing diet 

Eating a healthy, balanced diet can both help lower your testosterone and help you maintain a healthy weight. 

A small study published in clinical endocrinology found that in women with PCOS, eating a low carbohydrate diet reduced their testosterone levels and improved insulin resistance in just 8 weeks even without weight loss. 

Foods to focus on: 

• Leafy greens (spinach, kale, endive) 
• Healthy fats 
• Omega—3 Fatty fish (salmon, sardines) 
• Whole grains 
• Beans and legumes 
• Nuts and seeds (walnuts, chia, flaxseed) 
• Whole fruits

Foods to avoid: These foods can increase inflammation, insulin resistance and worsen symptoms of PCOS 

• Sugary foods (including sugary drinks) 
• Fried foods 
• Saturated fats
• Refined grains (white breads, white pasta, white rice) 
• Processed meats 
• Alcohol

2. Exercise regularly 

Regular moderate exercise can help maintain a healthy weight and naturally lower testosterone levels. Any activity is beneficial, so the key is finding a routine that suits you. 

Tips to get you started: 

1. Find something you enjoy. Exercise comes in many forms, and getting fit doesn’t mean you have to join a gym. Swimming, dancing, walking, cycling and yoga are all great ways to exercise and can be done in a variety of settings. 

2. Start small and set realistic goals. Begin with short, manageable sessions to build your confidence and fitness. For example, start with a 20 minute walk each day that increases your heart rate and makes you feel warm. 

3. Create a schedule. Decide on specific days and times for exercise and treat it like an important appointment. Staying consistent will help you to build exercise into your life.

4. Track your progress. Stay away from the scales but keep a journal, online or paper, of your workouts, duration, type, and how you felt. Being able to look back on how far you’ve come can keep you motivated. 

5. Find a workout buddy. Exercising with a friend or joining a regular class can make workouts more enjoyable and hold you accountable, even on days where you lack motivation.

While any form of exercise is better than none, a small 2022 study examined the effects of different types of workouts on women with PCOS and high testosterone. It found that both strength training and high—intensity interval training (HIIT) reduced testosterone levels, but HIIT was more effective.

3. Look after your mental health 

Looking after your mental and emotional well-being alongside your physical health can help to naturally reduce high testosterone levels. A study in China found that a body-mind-spirit intervention on women with PCOS significantly lowered their testosterone levels as well as reducing anxiety and depression symptoms and improving overall quality of life. The intervention included doing tai-chi and yoga alongside practicing mindfulness, acceptance and gratitude. 

4. Prioritize your sleep 

Sleep disorders are common amongst women with PCOS. Poor sleep can disrupt hormonal balance and worsen insulin resistance. Improving the quality of your sleep can bring your hormones back into balance and improve your quality of life. 

• Have a routine. Going to bed and waking at a consistent time is crucial for optimizing sleep quality. Try to establish a consistent sleep and wake time, even on weekends.
  Switch off the screens. Switch off screens at least an hour before you plan to go to bed. Try reading a book or listening to music to help you relax instead. If turning off your screens doesn’t feel realistic then use a night mode setting or blue light filter on your devices. 
• Create a relaxing environment. Try to create a relaxing, quiet, and dark bedroom that isn’t cluttered to help you relax. ‍
• Try mindfulness. Worry and stress can affect how well you sleep, using self-help CBT techniques and mindfulness can help put your mind at rest before bedtime.

Herbal supplements for hormone balance 

Herbal supplements can be a natural treatment option for high testosterone levels and may help to manage symptoms. 

Supplements used for hormone balance: 

• Inositols. Myo—inositol (MI) is found in the ovaries and studies have found that MI supplementation in women with PCOS reduces insulin resistance and lowers testosterone levels. 
• Vitamin D. Having adequate levels of vitamin D is crucial for overall health. Vitamin D supplements may also help reduce testosterone levels however current research is inconclusive with some studies finding a positive correlation and others finding none. 
• Quercetin. This antioxidant, anti—inflammatory compound is found naturally in apples, berries and grapes. Some research suggests that 12 weeks of quercetin supplements reduces testosterone levels in women with a high BMI. 
• Mineral supplements. Chromium picolinate (CrP), calcium, and zinc may reduce testosterone levels and improve symptoms. One study found that eight weeks of CrP supplements improved acne and excess hair in women with PCOS and high testosterone. ‍
• Melatonin. Melatonin is not just important for sleep but it is also thought to directly reduce testosterone production in the ovaries.

Although most supplements don’t require a prescription, they still may not be suitable for everyone and can carry risks. It is important to consult your healthcare provider before starting any, especially if you take regular medication or have existing health conditions. 

When to seek medical advice 

If you’re experiencing any symptoms of high testosterone such as acne, irregular periods or excessive hair growth, then it’s important to consult a healthcare professional. 

They can help identify the underlying cause and discuss treatment options with you. While natural methods like diet and exercise can be very effective, there are also medical treatments that can work alongside lifestyle changes. 

Remember, you’re not alone. High testosterone is a common condition, and there are many treatment options, both natural and pharmaceutical, that can restore hormonal balance and help you feel like your best again. 

Final verdict

Managing high testosterone naturally requires a holistic approach involving both your physical and mental health. Lifestyle changes such as diet, exercise, and making sure you get enough sleep can naturally bring your hormones back into balance alongside looking after your mental health and lowering stress levels. 

Herbal supplements may also help lower testosterone levels naturally but you should always consult a healthcare professional first. 

The key to managing high testosterone levels naturally is to start small and make manageable, lasting changes. Remember, support is available. If you struggle to make lifestyle adjustments or don’t see any progress, there are plenty of other treatment options to explore. Your healthcare provider can help you find the approach that works best for you. 

References

Alesi, Simon, et al. “Nutritional Supplements and Complementary Therapies in Polycystic Ovary Syndrome.” Advances in Nutrition, vol. 13, no. 4, Nov. 2021, pp. 1243–66. https://doi.org/10.1093/advances/nmab141. 

Gower, Barbara A., et al. “Favourable Metabolic Effects of a Eucaloric Lower-carbohydrate Diet in Women With PCOS.” Clinical Endocrinology, vol. 79, no. 4, Feb. 2013, pp. 550–57. https://doi.org/10.1111/cen.12175. 

Kim, Tae Won, et al. “The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism.” International Journal of Endocrinology, vol. 2015, Jan. 2015, pp. 1–9. https://doi.org/10.1155/2015/591729. 

Menichini, Daniela, et al. “Nutraceuticals and Polycystic Ovary Syndrome: A Systematic Review of the Literature.” Gynecological Endocrinology, vol. 38, no. 8, June 2022, pp. 623–31. https://doi.org/10.1080/09513590.2022.2089106. 

Rao, Mubarra, et al. “Effects of High-intensity Interval Training and Strength Training on Levels of Testosterone and Physical Activity Among Women With Polycystic Ovary Syndrome.” Obstetrics & Gynecology Science, vol. 65, no. 4, Apr. 2022, pp. 368–75. 

https://doi.org/10.5468/ogs.22002. 

World Health Organization: WHO and World Health Organization: WHO. Polycystic Ovary Syndrome. 28 June 2023, 

www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome. 

Yin, Margaret X. C., et al. “Can Psychosocial Intervention Suppress Testosterone and Triglycerides Among Women With Polycystic Ovary Syndrome? A Feasibility Trial.” Frontiers in Psychology, vol. 12, July 2021, https://doi.org/10.3389/fpsyg.2021.690539. 

Zhang, Han, et al. “Association Between Testosterone Levels and Bone Mineral Density in Females Aged 40–60 Years From NHANES 2011–2016.” Scientific Reports, vol. 12, no. 1, Sept. 2022, https://doi.org/10.1038/s41598-022-21008-7.

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