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Article: Understanding High Androgens

Understanding High Androgens

Understanding High Androgens

Understanding High Androgens in PCOS and Natural Ways to Reduce Them

Polycystic ovary syndrome (PCOS) is a complex hormonal disorder affecting up to 10% of women of reproductive age. One common feature of PCOS is high androgen levels, often referred to as hyperandrogenism. Elevated androgens, such as testosterone, can lead to symptoms like acne, hair loss, unwanted hair growth (hirsutism), and irregular menstrual cycles. Understanding why androgens are high in PCOS and how to naturally reduce them can help you to manage your symptoms more effectively.

What Causes High Androgens in PCOS?

  • Insulin Resistance: Insulin resistance is a common underlying factor in PCOS. High insulin levels stimulate the ovaries to produce excess androgens. This can create a cycle of hormonal imbalance, as elevated androgens further worsen insulin resistance.
  • Disrupted Hormonal Feedback: In PCOS, the balance between luteinising hormone (LH) and follicle-stimulating hormone (FSH) is often disrupted. Elevated LH can stimulate the ovaries to produce more androgens instead of oestrogen.
  • Inflammation: Chronic low-grade inflammation is common in PCOS and contributes to increased androgen production. This inflammation can also worsen insulin resistance, creating a vicious cycle.
  • Genetics: While lifestyle factors play a significant role, genetic predisposition can influence androgen levels and how PCOS manifests in an individual.

Natural Ways to Reduce Androgens in PCOS

1. Support Insulin Sensitivity

Reducing insulin resistance can significantly lower androgen levels. Here’s how:

  • Myo-Inositol: This natural supplement enhances insulin sensitivity, reduces androgen levels, and promotes ovulation, making it a powerful tool for managing PCOS. Research shows that Myo-Inositol can regulate menstrual cycles, improve hormonal balance, and decrease circulating insulin and serum total testosterone. A daily dose of 2–4g is recommended for optimal results.
  • Low Glycemic Index (GI) Diet: Focus on whole, unprocessed foods that help balance blood sugar levels, such as vegetables, proteins, and healthy fats. Minimise processed and refined carbohydrates that lack nutrients.
  • Protein: Consuming 30g of protein with every meal is crucial for stabilising blood sugar levels and controlling androgen production. Struggling to increase your protein intake? Our hydrolysed collagen range makes it easy to boost your protein intake with every meal.
  • Exercise: Regular physical activity, particularly strength training and moderate-intensity cardio, enhances insulin sensitivity and reduces androgen levels.

2. Adopt an Anti-Inflammatory Diet

Chronic inflammation can exacerbate high androgen levels. Combat inflammation by:

  • Consuming foods rich in omega-3 fatty acids, such as salmon, trout, walnuts, and flaxseeds.
  • Adding antioxidant-rich fruits and vegetables to your diet.
  • Avoiding processed foods, trans-fats, and excessive sugar intake.

3. Try Spearmint Tea

Spearmint tea has been shown in studies to lower testosterone levels and reduce symptoms of hirsutism (unwanted facial hair) in women with PCOS. Drinking 1-2 cups daily can offer benefits over time.

4. Consider Herbal Remedies

Certain herbs may help balance hormones and reduce androgens:

  • Peony and Liquorice Root: This combination is often used in traditional medicine to lower testosterone and support ovarian function.
  • Saw Palmetto: Known for its ability to inhibit the conversion of testosterone to its more potent form, DHT, which can reduce symptoms like hair loss and acne.

5. Focus on Stress Management

High stress levels increase cortisol, which can indirectly elevate androgens. Incorporate stress-reducing activities into your routine, such as:

  • Yoga or meditation
  • Deep breathing exercises
  • Journaling or spending time in nature

6. Maintain a Healthy Weight

If overweight, even a small amount of weight loss (5-10% of your body weight) can improve hormonal balance, reduce androgen levels, and restore menstrual regularity.

7. Ensure Proper Sleep

Poor sleep can disrupt hormones and worsen insulin resistance. Aim for 7-9 hours of quality sleep each night by maintaining a consistent sleep schedule.

8. Other Supplements to Consider:

In addition to myo-inositol and omega-3s, consider supplements like:

  • Magnesium: Helps regulate blood sugar and reduce inflammation. 
  • Zinc: Shown to reduce androgen levels and improve skin health.
  • Vitamin D: A common deficiency in PCOS, vitamin D supports hormonal balance and ovarian function.

While natural approaches can significantly improve symptoms, it’s important to work with a healthcare provider to create a individualised plan. 

High androgen levels in PCOS can feel overwhelming, but with the right strategies, you can regain control of your health. By addressing insulin resistance, reducing inflammation, and adopting a balanced lifestyle, you can lower androgen levels naturally and improve your overall well-being. Always listen to your body, and don’t hesitate to seek support when needed.

Remember, small, consistent changes can lead to significant improvements over time.

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Caitlin's PCOS Story (Our Founder)

Caitlin's PCOS Story (Our Founder)

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