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Dihydrotestosterone, or DHT, is a steroid hormone that plays a key role in the sexual development of males. DHT is considered the most potent hormone among the androgens (which also include testosterone, dehydroepiandrosterone, and androstenedione) due to its inability to convert to estrogen. DHT is not a key player in the normal physiology of adults. (source)
Low serum dihydrotestosterone (DHT) levels can be influenced by physiological factors involving the testes and adrenal glands, which are responsible for DHT production. From a nutritional perspective, inadequate intake of nutrients essential for testosterone synthesis, such as zinc and vitamin D, can also impact DHT levels. (source, source)
Prioritize healthy fats: Fat intake has been shown to mediate DHT levels. (source) Healthy fats, particularly omega-3 fatty acids, support pathways that lead to the formation of DHT. (source) Consuming healthy fats will increase DHT levels. Recommendation: Consume at least one serving of foods containing healthy fats daily.
One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)
Resistance training: resistance training has been shown to raise serum DHT. (source) Resistance training stimulates the production of testosterone in the muscle, which is then converted to DHT. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Exercise at a high intensity: Sprint training has been shown to increase DHT. (source) Intense exercise stimulates the release of androgens, including testosterone, which is then converted to DHT, thereby increasing DHT concentrations in the body. (source, source) Recommendation: Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.
Prioritize sleep: Sleep deprivation has been shown to decrease DHT levels. (source) Sleep plays a critical role in maintaining testosterone levels. Testosterone is a precursor to DHT, so supporting testosterone levels will aid in increasing DHT. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with creatine: Creatine supplementation has been shown to increase DHT levels. Creatine supports pathways that convert testosterone to DHT. (source) Recommendation: Supplement with at least 0.066 g of creatine per pound of body weight.
High serum dihydrotestosterone (DHT) levels can stem from physiological factors related to androgen production, particularly in the testes and adrenal glands. Nutritionally, excessive intake of foods rich in precursors to DHT, such as certain fats and proteins, may contribute to elevated levels. (source, source)
Limit intake of fatty foods: Fat intake has been shown to mediate DHT levels. (source) Fatty foods, particularly those with high saturated fat content, have been shown to decrease testosterone, which limits the production of DHT. (source) Recommendation: Monitor and limit excess fat intake.
Avoid smoking: Cigarette smoking has been associated with high DHT levels. (source) Smoking inhibits the enzyme responsible for breaking down DHT. This inhibition causes DHT to remain in the body for longer periods of time, increasing overall levels. (source) Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.
Supplement with saw palmetto: Saw palmetto has been shown to inhibit 5-alpha-reductase, an enzyme that converts testosterone into DHT. (source) Supplementing with saw palmetto will decrease DHT levels. Recommendation: Supplement with at least 320 mg of saw palmetto.
