6 Natural Foods That Lower Testosterone In Females

What Does Testosterone Do For A Woman?

Research suggests that testosterone along with estrogen is essential for bone health, mental health, and cognitive performance (2), (3). In men, the normal testosterone level is considered to be between 264 to 916 ng/ dL, while in women it falls between 15 to 46 ng/dL (4), (5). Maintaining normal testosterone levels is essential for maintaining muscle mass, sexual function, and strength. High testosterone levels in women come with its own set of symptoms (6).

Symptoms Of High Testosterone In Women

High levels of testosterone in women can result in symptoms that affect their overall health. They are (7), (8):

• Excessive facial hair growth
• Acne
• Irregular periods
• Androgenic alopecia – hair loss
• Acanthosis nigricans – dark skin patches
• Heightened aggression

If you notice any of the above symptoms, consult your doctor. High testosterone levels can be indicative of an underlying medical condition.

Possible Causes Of High Testosterone Levels In Women

Various hormonal diseases can cause hormonal changes in women. Some of them are:

• Polycystic Ovarian Syndrome

Studies suggest that hyperandrogenismⁱ  XA condition where the female body is affected because of the excessive presence of male sex hormones, androgens. or high levels of testosterone is a hallmark symptom of PCOS (9). PCOS is a hormonal disorder characterized by enlarged ovaries with multiple small cysts and irregular periods.

Trivia

Consuming walnuts and almonds may help regulate androgen levels in women with PCOS. The monounsaturated and n-3 polyunsaturated fatty acids in them have a beneficial effect (29).

• Congenital Adrenal Hyperplasia (CAH)

Increased levels of testosterone and progesterone have been associated with congenital adrenal hyperplasia (10). This is a group of genetic disorders that affect your adrenal glands which secrete hormones such as cortisol and testosterone. People diagnosed with CAH lack one of the enzymes necessary for the regulation of these hormones, which can result in too much testosterone.

• Hirsutism

Studies suggest that hirsutism or excessive facial hair in women can cause high levels of testosterone in the body (11). Hirsutism is a condition that results in the growth of coarse, dark hair on a woman’s face, chest, and back. This occurs due to the excessive production of male hormones such as testosterone.

While there are several factors involved in the regulation of testosterone, a healthy diet is key in keeping your testosterone levels in check.

Best Food For Lower Testosterone In Women

Here are a few foods that may help lower your testosterone levels:

• Soy-based Products

Research suggests that consuming soy products regularly may result in lower levels of testosterone. A study was conducted to see the effect of soy protein on reproductive hormones in men. The results suggested that consuming soy protein for 54 days saw a decrease in testosterone (12). Soy has a significant amount of isoflavones, a form of phytoestrogen that functions similarly to human estrogen. Another study found that soy decreased prostate weight and testosterone levels in rats (13). Even though the results seem promising, more studies on women are warranted to understand the association between soy products and testosterone levels.

• Mint

Mint is most popularly used for soothing stomach diseases (14). Studies suggest that mint may cause a dip in your testosterone levels. A study was conducted to see the effect of spearmint tea on women with PCOS. After 30 days, the researchers found that there was a significant decline in total testosterone levels (15). Similarly, in an animal study, administering spearmint tea for 20 days showed a decrease in testosterone levels and body weight in rats with PCOS (16).

• Licorice Root

Licorice has been used as a remedy in Chinese medicine for years for its pharmacological properties (17). Recently, studies have indicated that licorice root may essentially influence hormone balance in the body. A study was conducted to see the effect of licorice on serum testosterone levels in healthy women during their periods. The study showed a significant decrease in serum testosterone levels in the first month itself (18).

• Flaxseeds

A few studies suggest that flaxseeds may play a role in the reduction of testosterone levels. A pilot study was conducted on men with prostate cancer who were instructed to go on a low-fat and flaxseed supplemented diet for 34 days. The results indicated a significant decrease in total and serum testosterone levels (19). Another case study conducted on a woman with PCOS reported a decrease in testosterone levels after eating flaxseed supplements for 4 months (20).

• Tea

There is some scientific evidence that suggests drinking tea may affect the levels of testosterone levels in your body. A study was conducted to see the effects of spearmint tea on testosterone levels of women diagnosed with PCOS. The participants were asked to drink spearmint tea twice a day for a month’s time in comparison to a placebo herbal tea. After 30 days, the participants showed a significant reduction in the total and free testosterone levels (21).

• Fish

Fish is high in omega-3 fatty acids that have been associated with lowering androgen levels in women. A study was conducted to investigate the effect of omega-3 supplements on overweight women with PCOS. The women were administered 3 grams of omega-3 supplements or a placebo for 8 weeks. The results indicated that women administered omega-3 supplements showed lower levels of testosterone than the placebo group (22). Incorporating regular exercise and a healthy diet can help improve testosterone levels in women.
While the results are promising, more studies are warranted to understand the association between omega-3 fatty acids and testosterone levels.

Quick Tip

Fish especially cold water fish like Salmon, tuna and trout, are good sources of omega 3 and help in lowering testosterone.

Infographic: Roles And Effects Of Testosterone

Testosterone helps improve cognitive performance, bone health, and mental well-being along with estrogen. Therefore, maintaining this hormone’s optimum levels is essential for women’s sexual function and muscle mass. Click on the infographic below to learn more about the roles and effects of testosterone.

Illustration: StyleCraze Design Team

To Sum It Up

Testosterone, primarily considered a male hormone, is produced in small amounts in women’s ovaries and adrenal glands. While healthy levels of testosterone are essential for bodily functions, high levels of testosterone have been associated with medical conditions such as PCOS and adrenal hyperplasia. Eating a diet rich in food such as flaxseeds and soy-based products may help lower testosterone in women. Engaging in stress management techniques like meditation and yoga can also have a positive impact on testosterone levels and aid in maintaining a healthy weight.

Frequently Asked Questions

Do bananas reduce testosterone?

Possibly not. Anecdotal evidence links banana consumption to higher testosterone levels. However, there is a lack of scientific evidence supporting this claim.

Does turmeric lower testosterone?

Possibly not. A study on hypertensiveⁱ  XA creature showing signs of hypertension, a condition where there is increased blood pressure on the walls of the arteries. rats showed that dietary supplementation with turmeric and ginger significantly increased testosterone levels (26).

Does coffee increase testosterone?

Possibly, in men. A study suggested that caffeinated coffee consumption increased total testosterone levels in men; and decaffeinatedⁱ  XCoffee in which most of the caffeine has been removed from coffee beans. and caffeinated coffee consumption decreased testosterone levels in women (27).

Does peanut butter lower testosterone?

There is no scientific evidence suggesting that peanut butter consumption may affect your testosterone levels.

Does broccoli lower testosterone?

Possibly not. A research study on male mice showed that broccoli extracts significantly boosted testosterone levels (28).

Image: Stable Diffusion/StyleCraze Design Team

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Dr. Pallavi SrivastavaClinical Nutritionist

   

Pallavi Srivastava is a Clinical Nutritionist with over 16 years of experience and the founder of Q-Slim Fitness Studio. She has dealt with more than 6000 clients, including Industrialists, Politicians, TV and film Celebrities, etc. Apart from formulating Diets for Weight loss, Weight Gain, Pregnancy and lactation diets, She helps treat issues related to High Cholesterol, High Blood Pressure, Diabetes,...more

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Varsha holds a master's degree in biotechnology from Ravenshaw University, Cuttack, and is a certified diet and nutrition coach with two years of experience. She combines her scientific knowledge and her passion for writing to produce research-backed content in the health and wellness domain. Her writing focuses on the health and nutritional benefits of various ingredients and diets and how...more

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Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

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