The "youth hormone" DHEA: 6 ways to produce more of it

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So it really does exist – this elixir of life that can help you live a longer, but above all, a good and healthy life. The surprise is – your body produces it itself. It’s called DHEA and is one of the most important hormones when it comes to anti-ageing. In this article, I’ll show you how you can boost your own DHEA production.

In the US, DHEA tablets have long been a bestseller. Here, we’re still not sure what the long-term effects of taking them are. As DHEA could turn back the clock, the pharmaceutical giants would lose quite a few customers. It’s great that you can do your bit to produce more DHEA yourself!

H2 What DHEA can do

DHEA is produced by the adrenal glands, and levels decline as we age. This is why we tire more quickly, are more prone to depression and put on weight. The more DHEA we have, the more energy and libido we possess, as it is used to produce testosterone and oestrogen. DHEA balances stress hormones and helps prevent type 2 diabetes.

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As bone cells derive their oestrone directly from DHEA, maintaining healthy levels is an important measure in combating osteoporosis. It supports the production of neurotransmitters in the brain and improves stress tolerance. It also helps to counteract vascular ageing.

H2 DHEA tablets: yes or no?

Opinions differ on this point. In their book *Handbuch Anti-Aging und Prävention* (Handbook of Anti-Ageing and Prevention), doctors Schmitt-Homm and Homm recommend a dose ranging from 10 mg to 100 mg (for men over 60), depending on age. It is recommended to start with a low dose of 5 to 10 mg.

H2 Concerns and a middle ground

Critics point to the lack of long-term studies. Interestingly, the very same doctors often have no qualms about prescribing the pill to young girls. Studies have shown that taking DHEA can lead to a rejuvenation of the body. A good compromise is to have a saliva hormone test carried out by a specialist doctor.

H2 Natural ways to maintain healthy DHEA levels H3 1. Relaxation

„Stress eats away at youth“. Nothing depletes DHEA as quickly as chronic stress. Just 10 minutes of mindful breathing or meditation can have a positive effect on your hormone levels.

H3 2. Calorie reduction

The less we eat, the longer we remain biologically young. Intermittent fasting helps to maintain youthful DHEA levels. Long-term studies show that, with a reduced energy intake, these levels remain high well into old age.

H3 3. Herbs & Roots

Panax ginseng, yam root and maca naturally boost DHEA production. Ashwagandha can also raise levels whilst simultaneously reducing harmful cortisol.

H3 4. Dietary supplements

Vitamins D, B5 and B6, and magnesium are directly linked to DHEA production. Magnesium, in particular, when taken before bed, improves sleep quality and supports the endocrine system.

H3 5. Exercise & Sleep

Both strength training and endurance training increase DHEA levels. Restful sleep is just as important: a lack of sleep causes cortisol levels to rise and DHEA levels to drop rapidly.

H2 Recognising DHEA deficiency

Symptoms may include a lack of energy, tiredness and a loss of libido. These symptoms are often dismissed as „normal menopausal symptoms“. If you barely have enough energy to cope with everyday life, you should take action. An excessively high body fat percentage combined with a decline in muscle mass can also be an indication of this.