How To Increase DHEA Naturally To Lose Weight and Feel Energized After 50
Learn why you should skip the synthetic supplements and opt for natural remedies instead
Looking for a way to feel upbeat, energized and strong for years to come? Boosting your levels of an “anti-aging” hormone called dehydroepiandrosterone (DHEA) holds the key. DHEA is vital for optimizing mood, memory and metabolism. Plus, a study in Experimental Gerontology found that DHEA increases vigor and muscle strength in older adults. But production of the hormone drops over time, and DHEA supplements can trigger acne, hair loss and facial hair growth. Here’s how to increase DHEA levels naturally—without unwanted side effects.
What is DHEA?
DHEA is a hormone produced by the adrenal glands, and it plays a vital role in producing sex hormones such as testosterone and estrogen, according to the Mayo Clinic. These hormones support everything from a healthy body composition to sexual health to a brighter mood. They’ve even shown promise in treating symptoms such as vaginal dryness and low libido for menopause and postmenopausal women. The hitch: As your levels of DHEA wane over the years, you’ll need to increase them to continue to enjoy these benefits.
How to increase DHEA naturally
Ready to give your DHEA levels a boost? Consider these effective, science-backed remedies:
Woman's World Answers
Savor dark chocolate
Or snack on a handful of nuts. Peanuts, almonds and dark chocolate (such as Chocolove 88% Extreme Dark Chocolate) are stellar sources of the mineral magnesium. And a study published in the journal Biological Trace Elements Research found that women who increased their daily intake of the mineral increased their DHEA levels within two months. Experts explain that magnesium helps activate enzymes needed to make DHEA. (Discover more health benefits of dark chocolate.)
Other foods that deliver ample amounts of magnesium: cashews, pumpkin seeds, black beans, sweet potatoes and leafy greens such as spinach.
Practice ‘heart-focused’ breathing
A simple method known as heart-focused breathing has a powerful ability to derail the stress that hampers the adrenal glands’ production of this vital hormone. In fact, research published in the journal Integrative Physiological and Behavioral Science suggests that making the technique a daily practice can double DHEA levels in four weeks.
Simply inhale and exhale slowly and deeply while focusing on your heart, imagining that each breath is flowing through it. Now recall a time you felt joyful, awed or grateful and try to recreate those feelings as you continue to breathe. Repeat for 15 minutes, twice a day. Another helpful strategy: Jotting down three things that warm your heart each day, like an unexpected call from a friend or a hug from a family member.
Supplement with vitamin D3
While DHEA is available in supplement form to support hormone balance, experts advise taking it only under a doctor’s supervision since it can trigger unwanted side effects. A safer bet: Vitamin D3. Swedish research reveals that vitamin D switches on genes that optimize output of this crucial hormone by the adrenal glands. But the vitamin is made when sunlight strikes skin, so levels can dip drastically in winter.
Fortunately, a report published in the journal Nutrition & Food Science found that taking 2,000 IU of D3 daily corrected deficits to naturally increase DHEA by 33 percent in eight weeks. Tip: Since magnesium helps convert D3 into its active form, take your supplement with a meal or snack that contains the mineral. (Discover how much vitamin D women need per day.)
Go for a walk
Walking for as little as nine minutes daily can increase your DHEA levels naturally. So say authors of a Journal of Physical Activity and Aging study, who found that women who engaged in aerobic activities (think: brisk walking or dancing) for one hour weekly harbored markedly more DHEA than their less-active counterparts. The reason: Blood-pumping exercise combats stress while stimulating the adrenals.
And you’ll get a bonus boost if you stroll outdoors. A separate Japanese study found being in nature boosts DHEA more than strolls in urban settings.
A version of this article original appeared in the December 29, 2025 issue of Woman’s World
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