In short:
- DHEA is synthesized from cholesterol in the adrenal glands, so fat and calorie intake affect its levels.
- Zinc, vitamin C and omega-3 fatty acids are important nutrients for adrenal steroidogenesis.
- Severe calorie restriction and overweight can both lower DHEA-S levels.
- Wild yam does not raise DHEA levels in the body, despite the common myth – the human body cannot convert its precursor.
DHEA and nutrition are more closely linked than many people think – this steroid hormone is synthesized from cholesterol, which means everyday food choices directly affect the adrenal glands’ production capacity. DHEA (dehydroepiandrosterone) acts as a precursor to androgens and estrogens, and its levels naturally decline with aging from around the thirties (Morales et al., 1994). Knowing which nutrients support adrenal function lets you support hormonal balance sensibly through your food choices.
How are DHEA and nutrition connected?
DHEA is synthesized in the cells of the adrenal cortex through a cholesterol cascade involving several enzymes (Miller, 2008). This means that nutrition that ensures adequate cholesterol levels and supports adrenal function is the biological foundation of DHEA synthesis. DHEA-S (DHEA sulfate) is the main circulating form of this hormone; its level reflects adrenal function and falls by about 2% a year in humans from the thirties onward (Morales et al., 1994).
Because DHEA is a precursor to many other hormones – including testosterone and estradiol – its level affects the body’s hormone profile broadly. For more on how nutrition and testosterone are connected, see the separate article. It’s important to understand that foods contain no DHEA directly – the effect comes through nutrients that support steroidogenesis, i.e. the process of steroid hormone synthesis.
Which nutrients support DHEA synthesis?
Several micronutrients are linked to optimal adrenal function and therefore indirectly to DHEA production:
Zinc is a cofactor in the enzymatic chain of steroidogenesis. Studies have shown that zinc deficiency in men lowers androgen levels, including concentrations of DHEA-related hormones (Prasad et al., 1996). Good sources of zinc are oysters, red meat, legumes and pumpkin seeds.
Vitamin C is more concentrated in the adrenal glands than in almost any other tissue – it protects hormones from oxidative damage and supports the regulation of cortisol synthesis. Natural sources of vitamin C are bell peppers, rose hips, broccoli and citrus fruits.
Omega-3 fatty acids support the structure of cell membranes, on which receptor sensitivity and steroidogenesis in general depend. Fatty fish (salmon, mackerel, sardines), flaxseeds and walnuts are good sources.
Cholesterol and healthy fats are the direct starting materials of steroid hormones. A very low-fat diet could theoretically limit the raw material for DHEA synthesis. pH and healthy eating explains how a balanced diet supports overall metabolism, including the hormonal environment.
Pantothenic acid (vitamin B5) takes part in the production of adrenal hormones as a coenzyme. Avocado, egg yolk, mushrooms and legumes are good sources of this vitamin.
Does calorie restriction affect DHEA levels?
The effect of calorie restriction on DHEA depends largely on its extent and on where you start. Moderate calorie restriction that brings body weight back to normal can actually improve DHEA levels, since overweight is itself linked to lower androgen levels. Roth et al. (2002) found that DHEA-S is a biomarker that responds to caloric restriction, with its level reflecting metabolic adaptations.
Severe calorie restriction and eating disorders, however, can markedly lower DHEA-S levels, as the body prioritizes survival functions when allocating energy. Villareal and Holloszy (2004) have studied the effect of DHEA on abdominal fat and insulin sensitivity in older adults, which points to a close link between hormones and energy balance.
If you’re watching your weight, you’ll want to know that post-workout nutrition – I and post-workout nutrition – II cover how eating strategies after training support hormonal recovery, including anabolic hormones.
What should I know about wild yam and other so-called DHEA foods?
There’s a myth that wild yam (Dioscorea villosa) raises DHEA levels because it contains diosgenin – the chemical precursor used to make DHEA in the lab. Clinical studies, however, have shown that the human body cannot convert diosgenin into DHEA, so eating wild yam does not affect DHEA levels (Komesaroff et al., 2001). Similar logic applies to other plants marketed as hormone boosters – a biological precursor in the lab does not automatically mean conversion in the human body.
As a dietary supplement, DHEA is classified as a medicine in Estonia and the EU and is not freely available for sale. The NIH Office of Dietary Supplements DHEA fact sheet gives an overview of the scientific evidence. Before using hormone supplements, it is advisable to consult a doctor.
References
- Barrett-Connor E, Khaw KT, Yen SS. (1986). A prospective study of dehydroepiandrosterone sulfate, mortality, and cardiovascular disease. N Engl J Med. 315(24):1519-24. PMID: 3081864
- Komesaroff PA, Black CV, Cable V, Sudhir K. (2001). Effects of wild yam extract on menopausal symptoms, lipids and sex hormones in healthy menopausal women. Climacteric. 4(2):144-50. PMID: 11770188
- Miller WL. (2008). Steroidogenic enzymes. Endocr Dev. 13:1-18. PMID: 18645237
- Morales AJ, Nolan JJ, Nelson JC, Yen SS. (1994). Effects of replacement dose of dehydroepiandrosterone in men and women of advancing age. J Clin Endocrinol Metab. 78(6):1360-7. PMID: 8182048
- Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition. 12(5):344-8. PMID: 8875519
- Roth GS, Lane MA, Ingram DK, Mattison JA, Elahi D, Tobin JD, Muller D, Metter EJ. (2002). Biomarkers of caloric restriction may predict longevity in humans. Science. 297(5582):811. PMID: 12202817
- Villareal DT, Holloszy JO. (2004). Effect of DHEA on abdominal fat and insulin action in elderly women and men. JAMA. 292(18):2243-8. PMID: 15479938
Frequently asked questions
Does any food raise DHEA levels directly?
No ordinary food contains DHEA or raises its levels directly. Zinc, vitamin C, omega-3 fatty acids and healthy fats support adrenal function indirectly, which in turn supports DHEA synthesis.
Does wild yam raise DHEA levels?
No. Clinical studies have shown that the human body cannot convert the diosgenin in wild yam into DHEA. Eating wild yam has no effect on blood DHEA-S levels (Komesaroff et al., 2001).
How does weight loss affect DHEA levels?
Moderate weight loss, from overweight toward a normal body weight, may improve DHEA levels, since excess weight is linked to lower androgens. Severe calorie restriction, however, can actually lower DHEA-S levels.
Are DHEA supplements allowed in Estonia?
In Estonia and the EU, DHEA is classified as a medicine and is not freely sold as a dietary supplement. Before using it, you should consult a doctor, who can assess your hormone levels with a blood test.
Which age has the biggest effect on DHEA levels?
DHEA levels peak in your 20s and decline by about 2% a year from then on. In 70-year-olds, levels are on average 80% lower than in young adults (Morales et al., 1994). Nutrition won’t stop this decline, but it does support healthy adrenal function.
Come and train! ArtGym
