From the Research
To naturally increase DHEA levels, focus on consuming foods rich in specific nutrients that support adrenal function and hormone production, such as wild yams, healthy fats, eggs, leafy greens, nuts, and seeds, as well as maintaining adequate protein intake and considering adaptogenic herbs like ashwagandha. The most recent and highest quality study 1 suggests that ashwagandha supplementation can have a moderating effect on the hypothalamus-pituitary-adrenal axis, which may help regulate DHEA levels. Some key foods to include are:
- Wild yams, which contain diosgenin, a precursor to DHEA
- Healthy fats from foods like avocados, olive oil, coconut oil, and fatty fish, which provide essential fatty acids needed for hormone production
- Eggs, particularly the yolks, which contain cholesterol that serves as a building block for DHEA and other hormones
- Leafy greens like spinach and kale, which provide magnesium and B vitamins that support adrenal function
- Nuts and seeds, especially walnuts, almonds, and flaxseeds, which contain zinc and other minerals important for hormone balance
- Fermented foods such as yogurt, kefir, and sauerkraut, which support gut health and indirectly affect hormone production Additionally, maintaining adequate protein intake from sources like lean meats, fish, eggs, and legumes is important, as proteins provide amino acids necessary for hormone synthesis 2, 3, 4.