How Can I Increase My DHEA Naturally?

Dehydroepiandrosterone (DHEA) is a hormone produced by the adrenal glands and acts as a precursor to other important hormones, including estrogen and testosterone. DHEA plays a role in energy levels, immune function, mood, and more. As we age, DHEA production tends to decline, which can impact overall health. Increasing DHEA naturally can benefit those looking to boost energy, maintain hormonal balance, and support well-being. Here’s a look at natural ways to increase DHEA levels.

1. Exercise Regularly

Physical activity, particularly moderate to high-intensity exercise, has been shown to naturally boost DHEA levels. Strength training, interval workouts, and aerobic exercises can all support hormone production. Activities like yoga and Tai Chi, while lower in intensity, also help by reducing stress, which supports balanced DHEA.

• Recommendation: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training exercises twice a week.

2. Manage Stress Effectively

Chronic stress increases cortisol levels, which can deplete DHEA production. Practices that manage stress, like mindfulness meditation, deep breathing exercises, and journaling, can help reduce cortisol, thereby supporting DHEA levels.

• Recommendation: Incorporate stress management techniques into your daily routine, even if only for a few minutes a day. Try deep breathing for a few minutes or take regular breaks to help your mind reset.

3. Sleep Well

Quality sleep is essential for hormonal balance, including DHEA production. During sleep, the body undergoes repair processes that support adrenal gland function and overall hormonal health. Poor sleep has been linked to reduced levels of DHEA and other critical hormones.

• Recommendation: Aim for 7-9 hours of sleep per night. Create a bedtime routine, avoid blue light from screens an hour before bed, and keep your sleep environment dark and cool to promote better rest.

4. Healthy Diet

A nutrient-dense diet rich in antioxidants, healthy fats, and proteins provides the building blocks for hormone production. Specific nutrients like zinc, magnesium, and vitamin C support adrenal health, which is critical for maintaining DHEA levels.

• Include:
• Healthy fats (avocado, nuts, seeds, olive oil, fatty fish)

• Antioxidant-rich foods (berries, leafy greens, peppers, and citrus fruits)

• Protein sources (lean meats, eggs, legumes, nuts)

• Recommendation: Aim for a balanced diet that includes a variety of fruits, vegetables, and quality protein sources. Limit processed foods and sugars, as these can increase inflammation and disrupt hormone balance.

5. Supplementation

Some studies suggest that certain supplements can support DHEA levels, though you should consult a healthcare professional before starting any new supplement:

• Omega-3 Fatty Acids: Found in fish oil or plant sources like flaxseed, omega-3s can support hormone balance.

• Adaptogens: Herbs like ashwagandha, rhodiola, and ginseng may help support adrenal health and reduce stress, indirectly supporting DHEA.

• Magnesium: Magnesium supports over 300 bodily processes, including hormone regulation, and can support adrenal health.

• Recommendation: Add omega-3-rich foods or take an omega-3 supplement, and consider adaptogens or magnesium supplements after consulting with a healthcare provider.

6. Healthy Body Weight

Maintaining a healthy body weight and body fat percentage can help support DHEA production. Excess body fat, especially around the abdomen, is linked to lower DHEA levels and increased cortisol.

• Recommendation: Aim to stay within a healthy weight range through balanced nutrition and regular physical activity. Avoid crash dieting, which can disrupt hormone levels.

7. Limit Alcohol and Caffeine Intake

Both alcohol and caffeine can interfere with hormone production and adrenal health. Caffeine can increase cortisol, while alcohol can disrupt sleep and impact the body’s hormonal balance, indirectly affecting DHEA.

• Recommendation: Limit alcohol intake to moderate levels and avoid excessive caffeine, especially in the afternoon and evening.

8. Sun Exposure for Vitamin D

Vitamin D is essential for hormonal health, and studies suggest it plays a role in supporting adrenal function and potentially influencing DHEA levels. Spending time in the sun or taking a vitamin D supplement may help support overall hormonal balance.

• Recommendation: Aim for 10-30 minutes of sun exposure daily, depending on your skin type and climate. In regions with limited sunlight, consider a vitamin D supplement after consulting your doctor.

Final Thoughts

Boosting DHEA naturally is a holistic process that requires lifestyle adjustments to support adrenal health, reduce stress, and maintain hormone balance. Small changes in diet, exercise, stress management, and sleep can positively impact DHEA levels over time, contributing to better energy, mood, and well-being. Remember, it’s always a good idea to consult a healthcare provider before making significant changes, especially if you’re considering supplements or have existing health conditions.