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DHEA, or dehydroepiandrosterone, sulfate is an androgen produced by the adrenal gland. It is the most abundant steroid hormone in circulation. DHEA-sulfate plays a key role in the production of male and female sex hormones. (source, source)
Low serum DHEA levels can result from physiological factors involving the adrenal glands, which are responsible for producing this hormone. Stress and aging can affect adrenal function and contribute to decreased DHEA production. From a nutritional perspective, a diet lacking essential nutrients and healthy fats may also impact adrenal health and DHEA synthesis. (source, source)
Prioritize high-quality protein: Quality protein intake is associated with increased levels of DHEA sulfate. (source) Consumption of protein, particularly from animal sources, is associated with increases in IGF-1, or insulin-like growth factor, a hormone that aids in the development of the portion of the adrenal gland responsible for DHEA production. DHEA can then be converted to DHEA-sulfate, increasing levels in the body. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Perform breathwork and/or meditation: Those who meditate have been shown to have higher DHEA-sulfate than their controls. (source) Research demonstrates that meditation modulates the hypothalamic-pituitary-adrenal axis, which stimulates the production of DHEA-sulfate. (source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with ashwagandha: Ashwagandha supplementation has been shown to increase DHEA sulfate levels. (source, source) Research indicates that ashwagandha primarily works by modulating the hypothalamus-pituitary-adrenal (HPA) axis, which stimulates the production of DHEA-sulfate. (source, source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
High serum DHEA levels can often be linked to physiological factors related to adrenal gland function, as the adrenal glands produce DHEA. Lifestyle factors such as stress, lack of sleep, and excessive alcohol consumption can also influence DHEA levels. (source, source)
Avoid alcohol: Alcohol consumption has been associated with elevated DHEA-sulfate. (source, source) Alcohol may stimulate the adrenal glands thereby increasing the production of DHEA, which is mostly converted to DHEA-sulfate. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
