Short answer: If you are overweight and have PMOS (formerly PCOS), losing weight through diet and activity is the one natural approach backed by guidelines, and it lowers androgen levels. Its effect on hair growth is small, though. Exercise, yoga and inositol have limited evidence, and there is no good evidence that homeopathy, traditional Chinese medicine or Ayurveda reduce unwanted hair. Most women need medical treatment or hair removal as well.
Many women look for a natural way to treat hirsutism. Some want to avoid hormonal medication, some have had side effects, and some feel brushed off by their doctor. Those are all fair reasons. The problem is that the internet is full of remedies that promise to “balance hormones” with no real data behind them.
This guide covers lifestyle changes (weight, exercise, yoga, sleep and stress), how to lower androgen levels naturally, and three traditional systems: homeopathy, traditional Chinese medicine and Ayurveda. For individual herbs and supplements, see our guide to natural supplements for hirsutism. For food, see our diet and hirsutism guide.
One term to know: PMOS, short for polyendocrine metabolic ovarian syndrome, is the new name for polycystic ovary syndrome (PCOS). It was adopted after a global consensus published in The Lancet in May 2026 and will be phased in over three years.[3] PMOS is the most common cause of hirsutism, so most of the research on natural remedies was done in women with PCOS.
Natural remedies for hirsutism at a glance
This table summarizes what we found. “Evidence” refers to effects on hirsutism or androgens (hormones such as testosterone), not general health.
| Approach | Evidence | What studies show |
|---|---|---|
| Weight loss (if overweight) | Strong | Recommended by the Endocrine Society. Lowers testosterone, but improves hair scores only slightly. |
| Exercise | Limited | Improves insulin and waist size. A meta-analysis found no effect on androgens or hair scores. |
| Yoga | Limited | One small trial: lower free testosterone after 3 months, no change in hair growth. |
| Sleep and stress reduction | None | No studies on hirsutism. Worth doing for general health. |
| Inositol | Limited | Guideline says it “could be considered,” but metformin is preferred for hirsutism. |
| Spearmint and other supplements | Varies | See our spearmint guide and supplements guide. |
| Homeopathy | None | No reliable evidence that it works for any health condition. |
| Acupuncture | None | Studied for fertility in PMOS, not for hair growth. |
| Chinese herbal medicine | None | Studied for fertility, with low-quality evidence. No hair outcomes. |
| Ayurveda | None | No good trials on hirsutism. Some products contain toxic metals. |
Why natural approaches focus on insulin and weight
Hirsutism happens when androgens act on hair follicles that are sensitive to them, turning fine, light hair into coarse, dark hair. In PMOS, insulin plays a large part. When insulin levels rise, the ovaries make and release more androgens.[4] The Endocrine Society notes that obesity can worsen or even cause features of PCOS.[1]
That is why the lifestyle approaches with the most evidence work on insulin and body weight. It also explains their limits. Lifestyle changes can lower androgen levels, but hair follicles that have already switched to coarse hair do not switch back quickly. The Endocrine Society says it takes about 6 months to see the effects of hormonal treatment on hair, with the maximum effect at about 9 months.[1] Natural approaches are unlikely to work faster than that.
Weight loss: the best-studied natural approach
Evidence: Strong For hirsute women with obesity, including those with PMOS, the Endocrine Society recommends lifestyle changes. It rates this as a strong recommendation, though based on low-quality evidence.[1]
In a meta-analysis of four studies with 132 women, cited in the guideline, lifestyle changes led to weight loss, lower testosterone and lower fasting insulin. Hair scores on the Ferriman-Gallwey scale (a 0 to 36 score of hair in nine body areas) improved by an average of only about 1 point.[1] The guideline therefore says lifestyle changes should not be the main treatment for hirsutism, because the effect is small compared with the contraceptive pill.[1]
A 2019 Cochrane review of 15 randomized trials with 498 women with PCOS came to similar conclusions. Diet, exercise or behavioral programs lowered the free androgen index (a measure of active testosterone in the blood) and reduced weight by an average of 1.7 kg compared with minimal or no treatment. The evidence was rated low quality, mainly because the studies were small and had a high risk of bias.[5]
In practical terms:
- The 2023 International PCOS Guideline recommends a healthy lifestyle for all women with PMOS, and notes that there are benefits even without weight loss.[2]
- If you want to lose weight, the guideline suggests a tailored energy deficit (eating fewer calories than you burn) and advises against unduly restrictive or unbalanced diets.[2]
- No single diet is better than another for PMOS.[2] Our diet and hirsutism guide explains what that means for your meals.
- If you are not overweight, there is no evidence that losing weight will help your hair.
Does exercise lower testosterone?
Evidence: Limited Exercise is good for women with PMOS, but its effect on hirsutism is unproven. A 2019 meta-analysis of randomized trials found that exercise improved fasting insulin, cholesterol, fitness and waist size. Compared with no exercise, it had no beneficial effect on testosterone, free testosterone, sex hormone-binding globulin (SHBG, a protein that keeps testosterone inactive) or Ferriman-Gallwey scores. Most of the evidence was rated low or very low quality.[6]
A 2020 meta-analysis of 19 trials with 777 women found that vigorous exercise gave the biggest gains in fitness, waist size and insulin resistance. Resistance training (such as weights) improved the free androgen index the most, but only three studies tested it, so this result is uncertain.[7]
The 2023 guideline recommends that adults with PMOS aim for 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity per week, and at least 250 minutes of moderate activity per week for modest weight loss.[2] Exercise is worth doing for your health and mood, but don’t expect it to change your hair on its own.
Does yoga help with hirsutism?
Evidence: Limited Yoga is often recommended for hirsutism because it may reduce stress. The best study we found is a small randomized trial from 2020. Thirty-one women with PCOS were assigned to mindful yoga (1 hour, three times a week, for 3 months) or no intervention, and 22 finished the study.[8]
- Free testosterone fell by about 29% in the yoga group and did not change in the control group.[8]
- Anxiety and depression scores improved in the yoga group.[8]
- Hair growth, measured with the modified Ferriman-Gallwey score, did not change in either group.[8]
So yoga lowered a hormone level but did not reduce hair in this short, small study. Older claims that “pelvic-opening” poses lower cortisol (a stress hormone) and therefore androgens have not been tested in women with hirsutism. Yoga is a reasonable choice if you enjoy it, especially for stress and mood, but it is not a hair treatment.
Sleep and stress
Evidence: None We are not aware of any studies showing that better sleep or stress reduction reduces hirsutism. Sleep still matters in PMOS for another reason: the 2023 guideline says women with PMOS should be assessed for symptoms of obstructive sleep apnea, a condition where breathing stops repeatedly during sleep.[2] If you snore loudly, wake up tired or feel very sleepy during the day, tell your doctor.
How to lower androgen levels in females naturally
This is one of the most searched questions about hirsutism. Here is what has evidence, in order of strength:
- Lose weight if you are overweight. This reliably lowers testosterone and the free androgen index in women with PCOS.[1][5]
- Stay active. Exercise improves insulin resistance. Effects on androgens are inconsistent.[6][7]
- Eat a balanced diet you can stick to. No specific diet is proven better.[2]
- Consider inositol or spearmint after talking to your doctor. See below and our spearmint guide.
Two points are easy to miss. First, a lower testosterone level in a blood test is not the same as less hair. Many studies only measure hormones, and the few that measure hair often find little change. Second, finding the cause comes first. Rarely, hirsutism is caused by a tumor or another condition that needs specific treatment, so get checked before you start any remedy.
Inositol
Evidence: Limited Inositol is a sugar-like compound sold as a supplement, often as myo-inositol. The 2023 International PCOS Guideline says inositol in any form “could be considered” based on personal preference, but that metformin (a prescription diabetes drug) should be considered over inositol for hirsutism. It also says no specific type, dose or combination can be recommended.[2] Supplements are not regulated like medicines, so quality varies.
Spearmint, licorice and other herbs
We cover these in detail elsewhere, so we won’t repeat them here. Our spearmint article looks at the small trials of spearmint tea, and our supplements guide rates herbs and supplements, including licorice, peony, saw palmetto, zinc and green tea. If you are interested in topical options, see our article on essential oils for facial hair.
Is there a homeopathic treatment for hirsutism?
Evidence: None No. Homeopathy uses extremely diluted preparations made from plants, animals or minerals. The US National Center for Complementary and Integrative Health (NCCIH) says there is little evidence that homeopathy works for any specific health condition. A 2015 review by Australia’s National Health and Medical Research Council concluded that there is no reliable evidence that homeopathy is effective for any health condition.[9]
We found no well-designed trials of homeopathy for hirsutism. Many websites claim homeopathic remedies can “cure” it, but they do not cite controlled studies. There are also safety points to know. The FDA has not approved any homeopathic products, and some products labeled as homeopathic have contained substantial amounts of active ingredients, which can cause side effects or drug interactions. Liquid products may contain alcohol.[9]
The bigger risk is delay. If you spend months on homeopathy, a treatable cause can go undiagnosed and hair that could have been controlled keeps growing.
Traditional Chinese medicine and hirsutism
Traditional Chinese medicine (TCM) includes acupuncture, herbal formulas, diet and movement practices such as tai chi. The NCCIH notes that studies of Chinese herbal products have had mixed results, and many have been of poor quality, so no firm conclusions can be made.[12]
Acupuncture
Evidence: None Acupuncture has been studied in PMOS, but for fertility, not for hair. A 2019 Cochrane review found that, compared with sham (fake) acupuncture, real acupuncture made no clear difference to live births or ovulation, based on low-quality evidence. Real acupuncture caused somewhat more side effects than sham acupuncture.[10] The review did not report any effect on hirsutism.
Acupuncture is generally safe when done by a trained practitioner using sterile needles. Serious complications are uncommon but include infections and punctured organs from poor technique.[12]
Chinese herbal medicine
Evidence: None Formulas such as Jia-Wei-Xiao-Yao-San or Gui-Zhi-Fu-Ling-Wan are often suggested for PMOS. A 2021 Cochrane review of eight trials with 609 women looked at Chinese herbal medicine for women with PCOS who were trying to conceive. It found insufficient evidence to support its use, the evidence was low or very low quality, and there was not enough data to say whether the herbs are safe.[11] None of these studies reported effects on hair growth.
Safety of Chinese herbal products
Some Chinese herbal products have been contaminated with heavy metals, pesticides, microorganisms or undeclared drugs such as the blood thinner warfarin. Manufacturing errors have also swapped one herb for another, sometimes causing organ damage.[12] If you choose to see a TCM practitioner, check that they are licensed and tell your doctor which herbs you take.
Hirsutism and Ayurveda
Evidence: None Ayurveda is the traditional medical system of India. It combines herbal products, diet, exercise and lifestyle advice.[13] It explains illness as an imbalance between three bodily energies, called doshas.
The NCCIH says few well-designed clinical trials and systematic reviews show that Ayurvedic approaches are effective.[13] We found no good trials of Ayurvedic treatment for hirsutism. Herbs used in Ayurveda, such as licorice, are covered in our supplements guide.
Safety is a real concern. Some Ayurvedic preparations contain lead, mercury or arsenic in amounts that can be toxic. The NCCIH reports that in one 2015 survey, 40% of Ayurvedic product users had raised blood lead levels.[13] There is no significant regulation of Ayurvedic practice in the United States.[13] Don’t use Ayurvedic products if you are pregnant or trying to conceive without medical advice.
Natural remedies and medical treatment
Natural and medical treatment are not either-or. The 2023 guideline lists the combined contraceptive pill, anti-androgens (always combined with effective contraception) and laser or light therapy for facial hair as treatment options for hirsutism in PMOS.[2] Lifestyle changes support these treatments. Our guide to hirsutism medication and guide to permanent hair removal explain the options.
If you take any herbal product, tell your doctor. The guideline encourages women using complementary therapies to tell their healthcare professional.[2] The NHS warns that some herbal medicines may not mix well with prescription medicines, including the combined pill, and should be avoided in pregnancy, while breastfeeding, and if you have liver or kidney problems.[14]
When to see a doctor
See a doctor before trying natural remedies, so the cause of your hair growth can be found. Start by scoring yourself with our hirsutism self-check. See a doctor promptly if:
- Hair growth started suddenly or is getting worse within months
- Your voice is deepening, your clitoris is enlarging or your muscle mass is increasing
- Your periods are irregular or have stopped
- You have hair loss on the top of your head along with new body hair
These can be signs of very high androgen levels, which occasionally come from a tumor and need quick investigation.[1] Our article on which doctor to see for hirsutism can help you find the right specialist.
Frequently asked questions
Can hirsutism be cured naturally?
Usually not. Weight loss can lower androgen levels in overweight women with PMOS, but its effect on hair is small.[1] Most women need medication, hair removal or both for a visible improvement.
How long do natural remedies take to work on hair?
Hair grows in slow cycles. Even proven hormonal treatment takes about 6 months to show an effect.[1] Give any approach at least that long, and track your hair with photos or a Ferriman-Gallwey score.
Can I lower my testosterone without medication?
If you are overweight, losing weight through diet and activity lowers testosterone and the free androgen index in women with PCOS.[1][5] Yoga lowered free testosterone in one small trial.[8] Lower hormone levels don’t always mean less hair, though.
Is it safe to take herbs with the pill or spironolactone?
Not always. Some herbal medicines interact with prescription drugs, including the combined pill.[14] Check with your doctor or pharmacist before combining them.
Does acupuncture help with facial hair?
There is no evidence that it does. Acupuncture trials in PMOS have looked at fertility and found no clear benefit over sham acupuncture.[10]
Key takeaways
- Weight loss in overweight women with PMOS is the only natural approach recommended by guidelines, and it improves hair only slightly.
- Exercise and yoga help insulin, mood and fitness, but trials have not shown less hair growth.
- Homeopathy, traditional Chinese medicine and Ayurveda have no good evidence for hirsutism, and some herbal products carry safety risks.
- Lower testosterone in a blood test is not the same as less hair. Expect at least 6 months before judging any treatment.
- Get the cause checked first, and tell your doctor about any remedies you use.
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Sources
- Martin KA, Anderson RR, Chang RJ, et al. Evaluation and Treatment of Hirsutism in Premenopausal Women: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2018;103(4):1233-1257. PubMed 29522147
- Teede HJ, Tay CT, Laven JJE, et al. Recommendations From the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. J Clin Endocrinol Metab. 2023;108(10):2447-2469. PubMed 37580314
- Teede HJ, et al. Polyendocrine metabolic ovarian syndrome, the new name for polycystic ovary syndrome: a multistep global consensus process. Lancet. 2026;407(10545):2329-2339. Published online May 12, 2026. PubMed 42119588
- Cleveland Clinic. PMOS (Polyendocrine Metabolic Ovarian Syndrome): Symptoms and Treatment. Accessed October 2026. Link
- Lim SS, Hutchison SK, Van Ryswyk E, et al. Lifestyle changes in women with polycystic ovary syndrome. Cochrane Database Syst Rev. 2019;3(3):CD007506. PubMed 30921477
- Kite C, Lahart IM, Afzal I, et al. Exercise, or exercise and diet for the management of polycystic ovary syndrome: a systematic review and meta-analysis. Syst Rev. 2019;8(1):51. PubMed 30755271
- Patten RK, Boyle RA, Moholdt T, et al. Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis. Front Physiol. 2020;11:606. doi:10.3389/fphys.2020.00606
- Patel V, Menezes H, Menezes C, et al. Regular Mindful Yoga Practice as a Method to Improve Androgen Levels in Women With Polycystic Ovary Syndrome: A Randomized, Controlled Trial. J Am Osteopath Assoc. 2020;120(5):323-335. doi:10.7556/jaoa.2020.050
- National Center for Complementary and Integrative Health (NCCIH). Homeopathy: What You Need To Know. Accessed October 2026. Link
- Lim CED, Ng RWC, Cheng NCL, Zhang GS, Chen H. Acupuncture for polycystic ovarian syndrome. Cochrane Database Syst Rev. 2019;7:CD007689. doi:10.1002/14651858.CD007689.pub4
- Zhou K, Zhang J, Xu L, Lim CED. Chinese herbal medicine for subfertile women with polycystic ovarian syndrome. Cochrane Database Syst Rev. 2021;6:CD007535. doi:10.1002/14651858.CD007535.pub4
- National Center for Complementary and Integrative Health (NCCIH). Traditional Chinese Medicine: What You Need To Know. Accessed October 2026. Link
- National Center for Complementary and Integrative Health (NCCIH). Ayurvedic Medicine: In Depth. Accessed October 2026. Link
- NHS. Herbal medicines and complementary therapies. Accessed October 2026. Link
This article is for education and is not medical advice. Talk to a doctor about diagnosis and treatment.