Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects millions of people worldwide. Elevated levels of androgens, commonly called “male-trait” hormones, are the key contributors to the symptoms of PCOS, such as acne, excessive body hair growth, and hair thinning or shedding. Managing and lowering androgen levels is a key aspect of PCOS treatment. In this comprehensive guide, we will explore natural and holistic approaches to effectively reduce androgens in PCOS.
Understanding Androgen Levels in PCOS
To effectively manage and lower androgen levels in PCOS, it’s important to have a basic understanding of their role in the condition. PCOS is characterized by excessive androgen production or signs of androgen excess, such as acne and hirsutism (excessive hair growth).
Androgens are hormones that play a role in mood regulation, libido, and bone health. However, in PCOS, there is an imbalance in androgen levels, leading to these symptoms and complications. Here are some common androgens:
- Testosterone (total/free)
Elevated levels of testosterone are a hallmark of PCOS. High testosterone levels can lead to symptoms such as hirsutism (excess facial and body hair), acne, and scalp hair loss.
- Dehydroepiandrosterone sulfate (DHEA-S)
- Androstenedione
- SHBG (Sex-hormone Binding Globulin)
SHBG is a protein that binds to sex hormones, including testosterone. Low SHBG levels can lead to higher levels of free testosterone, contributing to PCOS symptoms.
High levels of androgens can result from both ovarian and adrenal gland sources. Check out the blog post Getting Pregnant with PCOS to download a FREE PCOS lab sheet!
A Natural Approach to Lowering Androgens
If you’re seeking a natural route to reducing your PCOS symptoms by lowering your androgen hormones, nutrition is going to be your best friend. A balanced diet consisting of protein, healthy fats, and high-fiber carbohydrates can help prevent blood sugar and insulin spikes, which are closely linked to testosterone production. In this blog we will explore specific foods, lifestyle habits, and dietary supplements that can help you naturally lower androgens in PCOS.
1. Incorporate Omega-3 Fatty Acids
Consuming foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), can help lower androgen levels in PCOS. Omega-3 fatty acids have been shown to have anti-inflammatory effects and can improve insulin sensitivity (1, 2). Including two servings of cold-water fish per week or incorporating fish oil supplements into your diet can be beneficial for reducing testosterone levels.
2. Embrace Flaxseeds
Flaxseeds are a great addition to a PCOS-friendly diet. These seeds are high in fiber and contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA has been shown to reduce androgen levels and improve hormonal balance in those with PCOS (3). Consider adding ground flaxseeds to smoothies, yogurt, or baked goods to reap the benefits.
3. Sip on Spearmint Tea
Spearmint tea has been found to have anti-androgenic effects and can help reduce testosterone levels. A randomized controlled trial (4) showed that testosterone drastically reduced in 30 days by drinking spearmint tea two times each day. Regular consumption of spearmint tea can help to improve hirsutism and acne symptoms associated with high androgen levels. Enjoy a cup of spearmint tea daily to support hormonal balance.
4. Optimize Vitamin D Levels
Vitamin D deficiency is common with PCOS and has been linked to elevated androgen levels (5). Supplementation with vitamin D has been shown to reduce total testosterone levels in PCOS. Additionally, adequate vitamin D levels are important for improving fertility, insulin sensitivity, and overall mood. Consider getting your vitamin D levels checked and supplementing if necessary.
5. Choose Whole Foods and Fiber-Rich Options
Eating a diet rich in whole, unprocessed foods and high in fiber can help regulate blood sugar levels and lower androgen levels in PCOS. High-glycemic index foods that lack fiber have been associated with increased acne production. Focus on incorporating plenty of fruits, vegetables, whole grains, and legumes into your meals to support hormonal balance.
6. Consider Ovasitol Supplementation
Ovasitol is a supplement that contains a 40:1 ratio of myo-inositol to D-chiro-inositol, which has shown promising results in reducing testosterone levels and improving symptoms of hirsutism and acne in women with PCOS. Ovasitol can help restore hormonal balance and support overall reproductive health. Consult with a healthcare professional to determine the appropriate dosage for your specific needs.
Foods that are high in myo-inositol are beans, legumes, nuts and seeds, citrus fruits, whole grains, and brussel sprouts. Try adding in at least one of these foods into your meals each day to boost your intake of myo-inositol.
7. Probiotics for Gut Health
The gut microbiota and its diversity have been linked to testosterone levels in PCOS. Taking a probiotic supplement can help improve gut bacteria diversity and potentially lower androgen levels. The gut-brain-skin axis is a growing area of research that highlights the connection between gut health, diet, and skin conditions like acne. Emerging research also shows connections between the gut microbiota and insulin resistance, hyperandrogenism, and chronic inflammation in PCOS. (6) Incorporate a high-quality probiotic into your daily routine to support gut health and hormonal balance.
8. Zinc for Hormonal Support
Zinc is an essential trace mineral that plays a role in hormonal balance. People with PCOS often have low zinc levels, and supplementation has been shown to improve acne symptoms associated with high androgen levels. Zinc inhibits the conversion of testosterone into dihydrotestosterone (DHT), a more potent form of testosterone that contributes to acne. A study of 48 women with PCOS showed that 50mg of zinc taken daily for 8 weeks showed benefits in hair loss and hirsutism.(7) Ensure adequate zinc intake through a balanced diet or consider zinc supplementation under the guidance of a healthcare professional.
9. Engage in Regular Exercise
Regular physical activity is crucial for managing PCOS and lowering androgen levels. Both cardiovascular exercise and strength training have been shown to reduce testosterone levels in PCOS. Aim for a combination of aerobic exercises like walking, jogging, or cycling, and strength training exercises that target major muscle groups. Consult with an exercise professional to develop a personalized exercise plan that suits your needs and goals.
10. Stress Management and Self-Care
Stress can worsen testosterone levels in women with PCOS by increasing cortisol, the stress hormone. Managing stress through relaxation techniques, mindfulness, yoga, or meditation can help lower cortisol levels and support hormonal balance. Prioritize self-care activities that promote relaxation and emotional well-being to reduce stress and its impact on androgen levels.
11. Saw Palmetto
Saw palmetto contains compounds that may inhibit the enzyme responsible for converting testosterone into its more potent form, dihydrotestosterone (DHT). By interfering with this conversion process, saw palmetto may help lower DHT levels and subsequently reduce the symptoms associated with excess androgens in PCOS, such as hirsutism and acne. It is important to know that most of the research on saw palmetto and its anti-androgenic effect are investigating men with alopecia (8) so its impact on PCOS needs to be researched.
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Conclusion
Lowering androgen levels in PCOS is a key aspect of managing the condition and alleviating symptoms. By adopting a holistic approach that includes proper nutrition, supplementation, regular exercise, stress management, and self-care, you can effectively reduce testosterone levels and support hormonal balance.
Remember to consult with a healthcare professional or registered dietitian before making any major dietary or lifestyle changes. With a personalized and comprehensive approach, you can take control of your PCOS and improve your overall well-being.
Sources:
- Browning LM, Krebs JD, Moore CS, Mishra GD, O’Connell MA, Jebb SA. The impact of long chain n-3 polyunsaturated fatty acid supplementation on inflammation, insulin sensitivity and CVD risk in a group of overweight women with an inflammatory phenotype. Diabetes Obes Metab. 2007;9(1):70-80. doi:10.1111/j.1463-1326.2006.00576.x
- Murakami K, Sasaki S, Takahashi Y, et al. Total n-3 polyunsaturated fatty acid intake is inversely associated with serum C-reactive protein in young Japanese women. Nutr Res. 2008;28(5):309-314. doi:10.1016/j.nutres.2008.03.008
- Nowak DA, Snyder DC, Brown AJ, Demark-Wahnefried W. The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome: A Case Study. Curr Top Nutraceutical Res. 2007;5(4):177-181.
- Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010;24(2):186-188. doi:10.1002/ptr.2900
- Gokosmanoglu F, Onmez A, Ergenç H. The relationship between Vitamin D deficiency and polycystic ovary syndrome. Afr Health Sci. 2020;20(4):1880-1886. doi:10.4314/ahs.v20i4.45
- Sun Y, Gao S, Ye C, Zhao W. Gut microbiota dysbiosis in polycystic ovary syndrome: Mechanisms of progression and clinical applications. Front Cell Infect Microbiol. 2023;13:1142041. Published 2023 Feb 24. doi:10.3389/fcimb.2023.1142041
- Jamilian M, Foroozanfard F, Bahmani F, Talaee R, Monavari M, Asemi Z. Effects of Zinc Supplementation on Endocrine Outcomes in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biol Trace Elem Res. 2016;170(2):271-278. doi:10.1007/s12011-015-0480-7
- Murugusundram S. Serenoa Repens: Does It have Any Role in the Management of Androgenetic Alopecia?. J Cutan Aesthet Surg. 2009;2(1):31-32. doi:10.4103/0974-2077.53097
