At a glance:
- An acute training load, especially strength training, temporarily raises blood plasma DHEA-S levels.
- Regular, long-term training may help slow the natural decline in DHEA as you age.
- DHEA supplements are prohibited for competitive athletes, and their use requires medical advice.
- The best natural way to support DHEA is through a combination of training types, adequate sleep and stress management.
DHEA (dehydroepiandrosterone) is a steroid hormone produced by the adrenal cortex that serves as an important precursor to both testosterone and estrogen. The link between DHEA and training is well documented scientifically: physical activity affects blood concentrations of DHEA-S (DHEA sulfate), and regular exercise may help slow the hormone’s age-related decline (Kraemer & Ratamess, 2005).
What is DHEA, and how are DHEA and training linked?
DHEA production peaks at ages 20–30, then gradually declines—a process known as adrenopause (Labrie et al., 1997). The hormone serves as a precursor in sex steroid synthesis and influences muscle mass, body fat composition, immune function and overall energy levels. This is why DHEA interests both health-conscious exercisers and researchers: can training support the body’s natural hormone levels?
Based on the available research, the answer is yes—but only to a moderate extent. Training does not replace the body’s natural production of the hormone, but it may be one of the most effective natural ways to maintain adrenal health.
How does a single workout affect DHEA-S levels?
A single workout triggers rapid hormonal changes in the body. Strength training and high-intensity interval training cause a temporary rise in blood plasma DHEA-S concentrations. This response is part of a broader release of stress hormones that mobilizes energy reserves (Kraemer & Ratamess, 2005).
Aerobic training also has a positive effect on DHEA. Striding day at Reva-Sport fitness club. Treadmill training offers a useful overview of how regular running is a versatile form of physical activity that supports overall physiological health—including endocrine function. You should be aware that the acute rise in DHEA-S is temporary and subsides within a few hours after a workout.
What are the long-term effects of regular training on DHEA levels?
Older adults who engage in regular physical activity have been found to have relatively higher DHEA-S levels than their inactive peers (Copeland et al., 2002). This suggests that training may help mitigate the effects of adrenopause, although it does not fully offset the hormone’s natural decline.
The effects of long-term training on DHEA depend on several factors:
- Strength training (2–3 times a week) stimulates a stronger acute hormonal response
- Moderate endurance training supports overall adrenal function
- Adequate recovery is critical—chronic overtraining causes an undesirable increase in the cortisol-to-DHEA ratio
To support recovery, consider manual therapy: 2 massages=3 at Planet Sport in Tartu is an excellent opportunity to support balance in your muscles and neuroendocrine system after intense workouts.
Do DHEA supplements improve athletic performance?
This question remains a subject of scientific debate. In a clinical trial, Morales et al. (1994) found that DHEA replacement therapy in older people improved their sense of well-being and some measures of body composition. However, the results were not universal and do not extend to athletic performance in healthy young adults.
You should be aware that the World Anti-Doping Agency (WADA) classifies DHEA as a prohibited substance for competitive athletes. The US National Institutes of Health (NIH) also recommends caution: its official DHEA fact sheet outlines both potential benefits and risks, including side effects such as hormonal imbalances, acne breakouts and strain on the liver.
If you are looking for sports supplements backed by scientific research, the Science in Sport (SiS) overview is a useful resource—the brand’s products are based on clinical testing and contain no prohibited substances.
Why do DHEA levels decline with age, and how can you support them naturally?
Adrenopause begins at around age 30. Studies show that in adults aged 70, DHEA-S levels may be just 10–20% of their youthful peak (Labrie et al., 1997). This decline manifests as reduced muscle mass, increased body fat percentage and weakened immune function.
Natural ways to support DHEA levels:
- Regular physical activity—especially a combination of strength and endurance training
- Adequate, good-quality sleep (7–9 hours a day)
- Stress management—chronic psychological stress suppresses DHEA synthesis
- A balanced diet rich in healthy fats and antioxidants
Sports festivals such as SPA&SPORT CUP 2019 remind us that an active lifestyle involves more than individual workouts—it is a holistic way of living that supports long-term hormonal and overall health throughout life.
References
- Kraemer WJ, Ratamess NA (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Med. 35(4):339–61. PMID: 15831061
- 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: 8126306
- Copeland JL, Consitt LA, Tremblay MS (2002). Hormonal responses to endurance and resistance exercise in females aged 19–69 years. J Gerontol A Biol Sci Med Sci. 57(4):B158–65. PMID: 11930035
- Labrie F, Bélanger A, Cusan L, Gomez JL, Candas B (1997). Marked decline in serum concentrations of adrenal C19 sex steroid precursors and conjugated androgen metabolites during aging. J Clin Endocrinol Metab. 82(8):2396–402. PMID: 9253305
Frequently asked questions
Does training increase DHEA levels?
Yes, an acute training load – especially strength training and high-intensity interval exercises – temporarily increases DHEA-S levels in blood plasma. Regular training over the long term may help maintain DHEA levels as you age, but it does not replace the body’s natural production of the hormone.
When do DHEA levels start to decline?
DHEA levels start to decline at around age 30 and continue to fall throughout life. In 70-year-old adults, levels may be just 10–20% of their peak in youth. This process is known as adrenopause.
Are athletes allowed to take DHEA supplements?
No. WADA classifies DHEA as a prohibited substance for competitive athletes. NIH also recommends consulting a doctor before taking it, as DHEA has several side effects and interacts with other hormones.
What type of training best supports DHEA levels?
A combined approach – regular strength training (2–3 times a week) alongside moderate endurance training – appears to be the most effective. Adequate recovery is equally important, as overtraining can adversely affect the balance between DHEA and cortisol.
Do men and women differ in their DHEA response to training?
Some studies suggest sex differences in hormonal responses, but an acute rise in DHEA-S after training is observed in both sexes. Age-related changes in hormonal responses have been observed in women, which may affect the DHEA response during training.
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