DHEA (dehydroepiandrosterone) is a hormone produced by the adrenal glands, which are located above the kidneys. It is a precursor hormone that is converted into other hormones such as testosterone and estrogen.
DHEA levels in the body typically peak in the mid-20s and then decline with age. This decline has been associated with various age-related health issues, including decreased bone density, reduced muscle mass, and decreased cognitive function.
There is evidence to suggest that DHEA supplements may help to counteract some of the effects of aging. For example, some studies have suggested that DHEA may help to improve bone density and increase muscle mass, while also improving overall well-being and quality of life.
However, the evidence for the anti-aging benefits of DHEA is mixed, and more research is needed to fully understand its effects. It is also important to note that DHEA supplements can have side effects, including acne, hair loss, and changes in mood.
As with any supplement or medication, it is important to consult with a healthcare provider before taking DHEA, especially if you have any underlying health conditions or are taking other medications.
20 tips to boost DHEA
Here are 20 tips that may help to naturally boost DHEA levels:
Get enough sleep: Aim for 7-9 hours of sleep per night to help regulate hormone levels, including DHEA.
Manage stress: High levels of stress can suppress DHEA production, so try relaxation techniques like meditation or deep breathing exercises.
Exercise regularly: Regular exercise has been shown to increase DHEA levels, especially resistance training and high-intensity interval training (HIIT).
Eat a balanced diet: A diet rich in healthy fats, lean protein, and fiber can help support DHEA production.
Reduce sugar intake: High sugar intake can disrupt hormone balance and decrease DHEA levels.
Consume adaptogenic herbs: Adaptogenic herbs like ashwagandha and rhodiola have been shown to increase DHEA levels.
Get enough vitamin D: Vitamin D is important for hormone balance, including DHEA production.
Avoid smoking: Smoking has been shown to decrease DHEA levels.
Limit alcohol intake: High alcohol intake can disrupt hormone balance and decrease DHEA levels.
Avoid environmental toxins: Exposure to environmental toxins like pesticides and pollution can disrupt hormone balance, so try to minimize exposure.
Take probiotics: A healthy gut microbiome is important for hormone balance, including DHEA production.
Consume omega-3 fatty acids: Omega-3 fatty acids can help support hormone balance, including DHEA production.
Maintain a healthy weight: Being overweight or obese can disrupt hormone balance, including DHEA production.
Get enough magnesium: Magnesium is important for hormone balance, including DHEA production.
Reduce caffeine intake: High caffeine intake can disrupt hormone balance and decrease DHEA levels.
Take vitamin C: Vitamin C is important for hormone balance, including DHEA production.
Reduce exposure to blue light: Exposure to blue light from electronic devices can disrupt hormone balance and decrease DHEA levels, so try to limit exposure before bed.
Get enough zinc: Zinc is important for hormone balance, including DHEA production.
Consume probiotic foods: Foods like yogurt, kefir, and sauerkraut can help support a healthy gut microbiome and hormone balance.
Limit exposure to electromagnetic fields (EMFs): EMFs from electronic devices can disrupt hormone balance and decrease DHEA levels, so try to limit exposure.
Dr Neeraj Kaushik founder Kaushik Acupuncture & complementary medicine, best acupuncturist in Delhi NCR