5 Ways to Lower Androgens and Boost Fertility

If you’ve been told the only way to lower your testosterone with PCOS is medications like spironolactone or birth control, I have good news: there are powerful natural strategies that work just as well for many women.

I’ve worked with countless clients who went from irregular cycles, stubborn acne, and excessive hair growth to clear skin, regular periods, and positive pregnancy tests—all through natural methods. The strategies I’m sharing with you today are the ones that made the biggest difference for them.

The Spearmint Secret

Spearmint has been shown in studies to lower free testosterone and improve the LH to FSH ratio—the hormonal balance you need for regular ovulation.

Spearmint contains high levels of polyphenols, particularly rosemarinic acid and flavonoids, which have anti-androgen properties. These compounds work in a couple of ways:

First, spearmint seems to inhibit certain enzymes in your ovaries and adrenal glands that are involved in testosterone synthesis. Less enzyme activity means less conversion of precursors into active testosterone.

Second, spearmint increases a protein called SHBG (sex hormone binding globulin). This protein binds to free testosterone in your blood and reduces the amount of active testosterone that can interact with tissues like skin and hair follicles.

The best part: if tea isn’t your thing, fresh spearmint leaves in smoothies, salads, or infused water work just as well to keep those hormone-balancing polyphenols working throughout the day.

Why Muscle Beats Endless Cardio

Here’s what I see with many of my clients: They do tons of cardio thinking it’s the fastest way to burn fat and lose weight. But too much cardio can actually increase stress hormones, which can push testosterone higher.

The better approach is to shift your focus to building muscle.

Muscle burns more glucose at rest, which means better insulin sensitivity and lower ovarian androgen production. When you improve your insulin sensitivity, your ovaries don’t have to pump out as much testosterone to compensate.

Resistance training two to three times a week—not hours of running—is what makes the real difference. And pairing it with the right nutrition makes it even more effective.

Three Nutrients That Target Androgen Excess

Three supplements work together to lower androgens and support your fertility: zinc, magnesium, and NAC.

Zinc is like a true multitasker. It helps regulate ovulation, lowers excess testosterone, and supports healthy hair, skin, and nails. If you’re struggling with hormonal acne, zinc can be especially helpful in calming those breakouts.

Magnesium plays a quiet but powerful role. It improves your body’s insulin sensitivity, helps lower stress hormones like cortisol, and promotes better sleep—all of which indirectly support hormone balance and lower testosterone levels.

NAC (N-acetylcysteine) boosts your body’s master antioxidant called glutathione. This helps reduce inflammation, which is a key driver of PCOS symptoms. Clinical studies show that NAC can improve ovulation rates and sometimes performs as well as medications like metformin.

Getting the Supplement Details Right

Zinc: If you’re taking zinc long-term or in high doses, pair it with copper. Zinc and copper compete for absorption in your gut, so taking zinc alone long-term can lead to copper deficiency. A balanced zinc-to-copper ratio supplement keeps things more balanced.

Magnesium: Not all magnesium supplements are created equal. For insulin support and better sleep, magnesium glycinate is usually best because it’s gentle on your stomach and better absorbed.

NAC: It’s best to take NAC in cycles—typically a few months on, then a month off. This protects your gut microbiome, which can be sensitive to long-term NAC supplementation.

Heal Your Gut to Heal Your Hormones

Your gut does way more than digest food. It’s a major player in eliminating waste, recycling hormones, and supporting your immune system. Think of it as your body’s natural filtration and recycling center.

When your microbiome (the community of good bacteria in your gut) is balanced, it helps break down and clear out excess hormones like androgens efficiently. This prevents hormone buildup that worsens PCOS symptoms like acne, excess hair growth, and irregular cycles.

But when your gut is out of balance—due to stress, poor diet, frequent antibiotics, or other factors—it disrupts this system. Excess androgens stick around longer, fueling symptoms and making hormone balance much harder.

The good news: healing your gut doesn’t always mean reaching for probiotic supplements. Instead, focus on nourishing the good bacteria already inside your digestive system through prebiotic fibers.

For example, when you cook and cool potatoes or rice, they develop resistant starch—a type of fiber your gut bacteria loves. Artichokes and ground flaxseeds are also fantastic sources of prebiotic fiber. By including these foods regularly, you give your gut’s good bacteria the fuel they need to multiply and strengthen your hormones.

Remove the Hidden Hormone Disruptors

There’s another factor sabotaging your hormone health every single day: endocrine-disrupting chemicals. These are chemicals that interfere with your body’s natural hormone communication.

Think of your hormones as messengers. Endocrine disruptors like BPA, phthalates, and PFAS can mimic these messengers or block their messages entirely. This confusion makes hormone imbalances worse, including increasing androgen levels.

The surprising part: many of these chemicals are found in everyday kitchen items. BPA is in plastic containers. Phthalates are in food packaging. PFAS is sometimes in non-stick cookware coatings.

The good news: small kitchen swaps make a big difference.

• Swap plastic storage containers for glass ones
• Replace non-stick pans with stainless steel or cast iron
• Use wooden or stainless steel cutting boards instead of plastic
• Never microwave plastic containers or food wrapped in plastic

By making these changes, you reduce your daily exposure to hormone disruptors and help your body protect hormone balance and lower androgen excess naturally.

Key Takeaways

• Spearmint tea (or fresh spearmint in food) lowers free testosterone and improves the hormone balance needed for ovulation
• Resistance training and muscle-building are more effective than endless cardio for lowering androgens
• Zinc, magnesium, and NAC work together to target androgen excess and support fertility
• Form, timing, and combinations matter with supplements
• A balanced gut microbiome clears excess hormones efficiently; prebiotic fiber supports this naturally
• Endocrine-disrupting chemicals like BPA and phthalates make hormone imbalance worse; simple kitchen swaps reduce your exposure

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Ready to lower your androgens naturally? Start with one strategy this week. Whether it’s spearmint tea, resistance training, or a kitchen swap to reduce chemical exposure, small consistent changes lead to powerful results.