Imagine this: You’re a busy professional or a dedicated mother juggling the responsibilities of life. And then you find yourself battling persistent acne, sudden facial hair growth, or unexplained mood swings. 

Gradually with time, it becomes frustrating, confusing, and even a little overwhelming. You wonder what’s going on. Well, one of the potential culprits in such cases, is elevated testosterone.

Testosterone is often thought of as “male” hormone. However, it is just as vital for women’s health. It plays a crucial role in bone strength, libido, and energy levels. However, too much of it can disrupt a woman’s physical and emotional wellness. 

If this sounds familiar, don’t worry – you are not alone. 

In this blog, we explore how to treat high testosterone in a woman naturally, and restore balance to your body.

What Causes High Testosterone in Women?

High testosterone levels can be caused by underlying health conditions, lifestyle and environmental factors. 

Specifically speaking, conditions like Polycystic Ovarian Syndrome (PCOS) is one of the most common factors. PCOS is a hormonal and metabolic disorder in which the body has trouble managing insulin – a hormone that controls blood sugar – which leads to hormone imbalances. Symptoms of PCOS include irregular periods, facial hair, cysts on the ovaries (seen on ultrasounds), miscarriages, infertility, and a higher risk of diabetes and other health problems. However, not all women with PCOS have high testosterone. High testosterone can also happen without PCOS, such as after stopping hormonal birth control. It is important to consult a doctor for personalized testing and treatment.

Another potential cause is Congenital Adrenal Hyperplasia (CAH), a disorder that affects the adrenal glands and leads them to produce too many androgens (male hormones) and not enough other important hormones. Symptoms of CAH include irregular periods, excess facial/body hair, deep voice, short height, acne, early puberty, and differences in genital development in some cases.

Insulin – a key player in metabolic dysfunction – can worsen testosterone imbalances. Problems with blood sugar regulation (like insulin resistance) are a key cause of hormonal issues, including high testosterone. When insulin levels are high, the ovaries and adrenal glands produce more testosterone. Insulin resistance also lowers a protein (SHBG) that keeps testosterone in check, leaving more active testosterone in the body. Lifestyle changes, such as improving your diet, exercising, and sometimes taking medications, can help reduce insulin resistance, balance hormones, and lower testosterone levels.

Poor diet – nutritional deficiency and insufficiency – is also responsible for high testosterone levels. Vitamin D, magnesium, and zinc are essential nutrients that support healthy testosterone levels. Zinc can boost testosterone production, but only if you are deficient in it, while magnesium has a positive effect on testosterone either on its own or when combined with zinc. Vitamin D also plays a role in testosterone production, as the cells responsible for making testosterone (Leydig cells) have receptors for this vitamin. 

Diindolylmethane (DIM), on the other hand, is a natural compound that reduces the effects of testosterone by acting as an androgen receptor antagonist. N-Acetyl Cysteine (NAC), an important amino acid, supports overall health and hormonal balance. Additionally, myoinositol is a well-researched nutrient that helps improve testosterone levels, making it particularly beneficial for those with conditions like PCOS.

Apart from the above, stress, and insufficient physical activity can also contribute to high testosterone levels. Chronic stress elevates cortisol, which can indirectly drive up testosterone production. Environmental toxins and endocrine disruptors in processed foods, plastics, and cosmetics may also play a role.

Signs and Symptoms of High Testosterone in Women

The signs of high testosterone can have a bearing on you not only physically, but emotionally and mentally as well. 

The noticeable physical changes to look out for are as follows:

• Acne and oily skin
• Excessive hair growth (Hirsutism) on the face, chest, or back
• Hair thinning or male-pattern baldness
• Unexplained weight gain, particularly around the abdomen

Beyond the physical signs, you make also experience mood changes and irritability, difficulty sleeping, and an increased feeling of anxiety and depression.

If you are experiencing any of the above, your priority should be to get tested. Accurate testing is essential to identify hormonal imbalances. 

Comprehensive blood tests can measure testosterone levels (both bound and free), as well as other related markers like insulin and SHBG (sex hormone-binding globulin). Understanding these metrics helps create a targeted treatment plan. 

Dietary Changes to Naturally Balance Testosterone

The primary objective of the dietary changes, is to reduce inflammation, improve insulin sensitivity and balance the hormones. This is because there is a strong link between insulin resistance, inflammation and high testosterone levels. To reduce inflammation and improve insulin sensitivity, focus on an anti-inflammatory, unprocessed or minimally processed whole-foods diet such as vegetables, low-glycaemic fruits, high quality proteins, and healthy fats.

Avoid ultra-processed foods as these often contain excessive sugar, refined oils, and carbohydrates that worsen insulin resistance, a major factor in conditions like PCOS. Choose healthy cooking fats such as ghee, butter, coconut oil, or monounsaturated fats like sesame oil as your cooking base. Opt for complex carbs as they provide sustained energy without causing sharp sugar and insulin spikes, helping maintain hormone balance.

Some food suggestions are as follows:

• Leafy Greens: Vegetables like spinach, kale, and collard greens are rich in fiber, minerals, and antioxidants, which support overall hormone health.
• Foods Rich in Zinc: Zinc can help reduce excess testosterone and is found in foods like eggs, oysters, grass-fed meat, pumpkin seeds, hemp seeds, chickpeas, lentils, cacao, mushrooms, and avocados.
• Seafood: Sardines, oysters, and salmon are excellent sources of selenium, zinc, and omega-3 fatty acids, which may help maintain healthy testosterone levels.
• Berries and Cherries: These fruits are packed with flavonoids and antioxidants, which can combat inflammation and support hormonal balance.
• Healthy Fats: Nuts, seeds, avocado, avocado oil, coconut oil, olive oil, and ghee provide healthy fats essential for hormone production and balance.
• Organic Soy: Soy contains phytoestrogens, which may help balance estrogen levels, contributing to overall hormone regulation.
• Green Tea: Green tea can increase sex hormone-binding globulin (SHBG), a protein that binds to excess testosterone in the body, helping regulate its levels.
• Herbs for Support: Herbs like white peony, licorice root, nettles, saw palmetto, green tea, spearmint tea, and reishi mushrooms are believed to naturally support balanced testosterone levels.

Eating regularly and incorporating supplements like chromium, fiber, and myo-inositol can further support blood sugar balance. You must also bear in mind that eating smaller, balanced meals throughout the day, helps reduce inflammation, improve insulin resistance and reduce testosterone. Fasting regularly or skipping at least two or three meals in a week, also promotes metabolic health and hormonal imbalances.

Herbal Remedies and Supplements for Testosterone Balance

Functional medicine advocates supplements such as inositol, chromium, and berberine as these are highly effective for improving insulin sensitivity and lowering testosterone. They work by stabilizing blood sugar and reducing the hormonal disruptions caused by insulin resistance.

Certain herbs and teas are excellent natural remedies for reducing testosterone. These include Spearmint Tea (which lowers free testosterone), Liquorice Root (a natural anti-androgen with hormone-balancing properties), and Reishi Mushrooms (which is known to reduce stress and support hormone balance).

Adaptogens like ashwagandha can help reduce cortisol and improve stress resilience. However, it is essential to consult a practitioner, as ashwagandha may not be suitable for women with already high testosterone levels.

Lifestyle Adjustments for Natural Hormone Balance

Along with dietary changes, certain lifestyle adjustments must be made. Exercise is one of the best ways to reduce testosterone in females naturally. You should focus on strength training as it promotes muscle growth and improves metabolic disorders. Moderate cardio activities like walking and cycling enhance metabolism without overstressing the body. But bear in mind that you should avoid overtraining, as it can increase cortisol and worsen hormonal imbalances.

Moreover, reducing stress is also essential as chronic stress can disrupt hormonal health. Practice relaxation techniques such as mindfulness and meditation, deep breathing exercises, and gentle yoga. Reducing cortisol can help regulate testosterone production.

Poor sleep can also lead to increased cortisol, inflammation and hormonal imbalances. You should also take care to improve sleep hygiene. This includes, establishing a consistent calming bedtime routine, limiting blue light exposure before bed, and keeping your bedroom cool, quiet, and dark. Additionally, regulate your circadian rhythm with sunlight exposure and say no to late-day caffeine, alcohol to support your hormonal balance effectively.

Balancing hormones naturally does not have to be overwhelming. By addressing root causes, embracing a balanced diet, incorporating the right supplements, and adopting healthy lifestyle changes, you can effectively manage elevated testosterone levels.

At Wellfinity, our holistic, functional medicine approach ensures that we target the underlying issues driving hormonal imbalances. Whether you’re experiencing physical symptoms like hair thinning, or emotional challenges like mood swings, our personalized programs are here to support you every step of the way.

So, if you’re ready to take charge of your health, contact Wellfinity and explore our customized plans for how to decrease testosterone in women naturally. Regain your sense of balance and vitality, today!