7 Easy Ways to Increase Your DHEA Levels

DHEA might already be on your radar, or this could be your very first time hearing about this incredibly important hormone. But either way, you’ve come to the right place. When it comes to feeling energised, alert, and hormonally balanced, DHEA plays a much bigger role than many people realise. And if your body isn’t producing enough of it, you might be feeling the effects in more ways than one. 

So, if you would like to find out how to increase DHEA levels and give your hormones that much-needed boost, here are 7 easy ways to do just that.

What is DHEA and Why Do I Need It?

DHEA is a hormone made in your adrenal glands and is the foundation to great hormone health, as it works as a precursor hormone, that helps produce many of your other hormones including testosterone to progesterone. 

It helps support everything from your libido and mood to energy, metabolism, and even immune function.The catch? DHEA peaks in your 20s and then slowly starts to decline. A lack of DHEA has been linked to symptoms including low energy, brain fog, muscle loss, and a weakened immune system. 

But the good news is, there are plenty of ways to increase it.

1. Eat Right

This might sound obvious, but you’d be surprised how much your diet impacts hormone production. You are what you eat, after all, and eating nutrient-rich, whole foods gives your body the building blocks it needs to create hormones like DHEA. Healthy fats, quality protein, and food that’s high in fibre all help to keep your hormones happy.  

To increase DHEA, focus on an anti-inflammatory diet with foods rich in zinc, magnesium, and omega-3s, and steer clear of ultra-processed foods that stress your adrenal system.

2. Pump That Iron

Lifting weights isn’t just for gym bros and TikTok influencers. Strength training is one of the best ways to boost your DHEA levels naturally. Strength training builds lean muscle, boosts metabolism, and supports vital hormone production. 

But this doesn’t have to mean spending hours in the gym every day, simply adding strength training to your weekly routine can do wonders. Whether it’s bodyweight exercises in your bedroom or an early-morning reformer Pilates class, it all counts.

3. Don't Skip Cardio!

We’re not saying you need to start training for an ultramarathon. But getting your heart rate up for at least 30 minutes, 3–5 times a week, can make a real difference when it comes to hormone health. 

Cardio exercises, from a brisk walk to an intense spin class, help lower cortisol levels. And since cortisol and DHEA work in opposition to each other (high cortisol means lower DHEA), keeping stress hormones at bay allows your body to produce more DHEA naturally.

But be warned, too much intense cardio without proper recovery, can stress your adrenal system and negatively impact your hormones. Just like everything in life, balance is key.

4. Get Your Forty Winks

Sleep is your hormone reset button, and DHEA, like most of your hormones, loves a solid 7–9 hours a night. So if your idea of rest is scrolling TikTok until 1 a.m., it might be time for an upgrade to your bedtime routine. 

Prioritising sleep helps everything from your mood to your metabolism, and yes, your DHEA levels. Deep, restorative sleep is when your body gets to work balancing hormones, including boosting your DHEA production. So, fluff up them pillows, turn off your phone, and let yourself drift off peacefully. Your hormones will thank you.

If you are struggling to sleep and looking for an effective way to get some shut-eye then find out more about our melatonin sleep capsules, which help to improve both the length and quality of your sleep.

5. Manage Your Stress Levels

We know, easier said than done. But if you’re constantly wired, anxious, or running on cortisol, then DHEA doesn’t stand a chance.

High stress equals high cortisol, which means lower levels of DHEA and other essential hormones. This is because when you are stressed, your body goes into fight-or-flight mode, and your adrenal glands prioritise cortisol production over everything else, DHEA included. 

The fix? Monitoring your stress levels as much as possible. Sufficient stress reduction doesn’t have to mean weekend-long spa days or the meditation levels of a monk. Instead, it’s about finding small, daily rituals that bring your nervous system back into balance, from a short morning walk to a 

6. Enjoy the Sunshine

As if you needed another reason to get out in the summer sun. Vitamin D doesn't just enhance your mood it also plays a role in increasing your DHEA levels.  Studies show that getting enough vitamin D can support adrenal function and help with DHEA synthesis.

So, get outside and soak up that sunshine (responsibly of course). Just 5–30 minutes of sunlight each day can support vitamin D production. But if you live in a cloudier climate or struggle to get outside during the day, then a vitamin D3 supplement may be your best bet. 

7. Take High-Quality DHEA Supplements, Like Ours!

Last, but certainly not least, is taking DHEA supplements. This is, no prizes for guessing, one of the most effective ways to increase DHEA levels. But when it comes to supplements, quality matters. 

Nowadays there are countless DHEA supplements on the market, but many are not regulated, and their dosage and efficacy can vary greatly. At Hormones + You our high-quality DHEA capsules are developed by a team of doctors and pharmacists using pharmaceutical-grade ingredients and backed by clinical expertise. Just one capsule a day helps support your DHEA levels and overall wellbeing.

Feeling hormonally balanced shouldn’t be overcomplicated, and with Hormones + You, it doesn't have to be. Start your online consultation today and get your doctor-developed DHEA supplements delivered straight to your door.