PCOS Nutrition & Weight Loss 5 Foods to Lower Testosterone By Angela Grassi, MS, RDN, LDN facebook twitter linkedin Angela Grassi, MS, RDN, LDN, is the founder of the PCOS Nutrition Center. Learn about our editorial process Angela Grassi, MS, RDN, LDN Medically reviewed by Medically reviewed by Anita Sadaty, MD on November 07, 2020 facebook twitter linkedin instagram Anita Sadaty, MD, is a board-certified obstetrician-gynecologist at North Shore University Hospital and founder of Redefining Health Medical. Learn about our Medical Review Board Anita Sadaty, MD on November 07, 2020 Print Table of Contents View All Table of Contents Nuts Fish Tea Red Reishi Mushrooms Flaxseed High levels of androgens or male hormones, such as testosterone, are a hallmark feature of polycystic ovary syndrome (PCOS) and part of the diagnostic criteria. Joe Biafore / E+ / Getty Images Along with irregular menstrual periods, high levels of testosterone can cause many dermatological symptoms in women with PCOS such as acne, hair loss, excessive body hair growth, and skin boils known as hidradenitis suppurativa. A healthy diet and lifestyle are the primary treatment approaches for PCOS. Here are five foods to eat now to lower your testosterone naturally. The Best Diet for Managing PCOS Symptoms Nuts Nuts of any type are great for PCOS. Research has indicated that the monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) found in nuts have been shown to improve androgens as well as insulin and cholesterol levels in women with PCOS. In a study published in the European Journal of Clinical Nutrition, women with PCOS were chosen at random to receive either walnuts or almonds for six weeks. Women who ate walnuts increased their levels of sex-hormone binding globulin (SHBG), a hormone that binds to free testosterone, and almonds decreased free androgen levels. The researchers concluded that eating nuts positively affects androgen levels in women with PCOS. The Health Benefits of Nuts If You Have PCOS Fish There is some evidence regarding the effect of omega-3 intake on androgen levels in women with PCOS. In a study published in Iran Journal of Reproductive Medicine, 78 overweight women with PCOS were randomized to receive omega-3 (3grams per day) or a placebo for 8 weeks. Testosterone concentration was significantly lower in the omega-3 group compared with placebo, after supplementation. After the trial, the percentage of regular menstruation in the omega-3 group was more than the placebo group (47.2% vs. 22.9%). Fish, in particular, cold water fish, are rich sources of omega-3 fatty acids. Examples of these types of fish include salmon, tuna, and trout. Government guidelines recommend eating two servings (3.5 ounces each) per week of cold water fish for adequate omega-3 intake. Can Fish Oil Help Women With PCOS? Tea Studies have shown drinking tea (hot or iced) may help improve PCOS symptoms. Spearmint tea, for example, has been shown to have anti-androgen effects in PCOS and can reduce hirsutism. In a study published in Phytotherapy Research, women with PCOS were randomized to take spearmint tea twice a day for one month and compared with a placebo herbal tea. Free and total testosterone levels were significantly reduced over the 30 day period in the spearmint tea group. Patient's subjective assessments of their degree of hirsutism were also reduced. Marjoram herb is reputed for its ability to restore hormonal balance and to regulate the menstrual cycle. A study published in the Journal of Human Nutrition and Diet investigated the effects of marjoram tea on the hormonal profile of women with PCOS. Women who were assigned to receive marjoram tea twice a day for one month were found to improve insulin sensitivity and reduce the levels of adrenal androgens compared to a placebo tea. Red Reishi Mushrooms Red Reishi is a Japanese mushroom believed to have many health benefits. In a research study exploring the anti-androgenic effects of 20 species of mushrooms, reishi mushrooms had the strongest action in inhibiting testosterone. Reishi mushrooms significantly reduced levels of 5-alpha-reductase, preventing the conversion of testosterone into the more potent DHT (high levels of DHT are risk factors for dermatological conditions such as acne and baldness). Flaxseed Flaxseed has been shown to reduce androgen levels in men with prostate cancer. In a case study involving a 31-year old woman with PCOS, flaxseed supplementation (30 g/day) reduced total and free testosterone. The patient also reported a decrease in hirsutism at the completion of the study period. Further research of flaxseed supplementation on hormonal levels in women with PCOS are warranted. Benefits of Different Seeds for Women With PCOS Was this page helpful? Thanks for your feedback! Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Eunice Kennedy Shriver National Institute of Child Health and Human Development. What are the symptoms of PCOS?. Updated January 31, 2017. Garg A, Neuren E, Strunk A. Hidradenitis Suppurativa Is Associated with Polycystic Ovary Syndrome: A Population-Based Analysis in the United States. J Invest Dermatol. 2018;138(6):1288-1292. doi:10.1016/j.jid.2018.01.009 Kalgaonkar S, Almario RU, Gurusinghe D, et al. Differential effects of walnuts vs almonds on improving metabolic and endocrine parameters in PCOS. Eur J Clin Nutr. 2011;65(3):386-393. doi:10.1038/ejcn.2010.266 Adjarzadeh A, Dehghani Firouzabadi R, Vaziri N, Daneshbodi H, Lotfi MH, Mozaffari-Khosravi H. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iran J Reprod Med. 2013 Aug;11(8):665-72. Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010 Feb;24(2):186-8. doi:10.1002/ptr.2900 Haj-Husein I, Tukan S, Alkazaleh F. The effect of marjoram (Origanum majorana) tea on the hormonal profile of women with polycystic ovary syndrome: a randomized controlled pilot study. J Hum Nutr Diet. 2015. doi:10.1111/jhn.12290 Fujita R, Liu J, Shimizu K, Konishi F, Noda K, Kumamoto S, et al. Anti-androgenic activities of Ganoderma lucidum. J Ethnopharmacol. 2005;102(1):107–12. doi:10.1016/j.jep.2005.05.041 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.