The Overlooked Hormone That Declines With Age — and How to Boost It Naturally
- Jennifer Dillman
- Sep 22
- 3 min read
If you’ve been exploring the world of hormones and longevity, you may have come across this idea:
“To maximize anti-aging benefits, DHEA levels should be kept at the level of a healthy 30-year-old.”
It’s a provocative statement — but is it really true? Let’s take a closer, more balanced look at what the science (and practical experience) says about DHEA, healthy aging, and whether we should fight its natural decline.
What Exactly Is DHEA, and Why Does It Matter for Aging?
DHEA (short for dehydroepiandrosterone) is a hormone produced mainly in the adrenal glands. Think of it as a “mother hormone”: it’s a precursor for testosterone and estrogen.
Peaks: in your 20s to early 30s.
Declines: steadily after that. By your 70s, you may have just 10–20% of your youthful levels left.
Functions: influences energy, mood, bone strength, muscle mass, immunity, and skin elasticity.
That’s why it’s sometimes called the “youth hormone.”
Why DHEA Declines with Age
It’s normal for hormones to follow a biological rhythm. Testosterone, estrogen, growth hormone, and yes, DHEA, all taper as we get older.
Some decline may be protective — because higher hormone levels in later decades can sometimes fuel problems like hormone-sensitive cancers. Evolutionarily, the body shifts from reproduction toward maintenance as we age, and DHEA is part of that shift.
Potential Benefits of Supporting Healthy DHEA
Research suggests that maintaining DHEA in a healthy range (not too high, not too low) may:
Improve energy and stamina.
Support muscle and bone health.
Boost immune system resilience.
Help maintain skin elasticity and collagen.
Support mood, cognitive function, and stress resilience.
Contribute to hormone balance during perimenopause, menopause, or andropause.
The Drawbacks of Pushing DHEA Too High
This is where balance matters. More isn’t always better. Elevating DHEA above what your body needs can cause:
Androgenic effects: acne, oily skin, unwanted hair growth, or hair thinning.
Mood changes: irritability, anxiety, or aggression in some cases.
Hormone imbalance: because DHEA converts into both testosterone and estrogen.
Cancer concerns: higher DHEA may not be appropriate for people with hormone-sensitive cancers (like breast, ovarian, or prostate).
Metabolic effects: mixed research suggests high levels may influence cholesterol or insulin sensitivity.
So… Should You Try to Keep “Age 30” Levels?
The honest answer: it depends.
Natural decline is normal. DHEA drops are part of aging, and that’s not inherently “bad.”
But sometimes decline is too steep. Chronic stress, illness, or medications can push levels down more than expected, leading to fatigue, poor resilience, or low mood.
The goal isn’t to have the hormones of a 25-year-old — it’s to keep them in a range that supports vitality without risk.
The Smart Approach to DHEA
Test, Don’t Guess. A blood test for DHEA-S is the most reliable measure.
Start with lifestyle. Stress reduction, sleep, strength training, and whole-food nutrition all support adrenal health and natural DHEA production.
Consider supplements carefully. If supplementation is appropriate, it should be low dose, timed with your natural rhythm (usually morning), and monitored.
Individualize. There’s no one-size-fits-all level. Your age, sex, genetics, and health history matter.
Bottom Line
DHEA is an important hormone, and its decline plays a role in aging — but that doesn’t mean we should fight nature by maxing it out. Instead, the smarter path is to support your body so you maintain healthy, balanced levels that keep you energized, resilient, and aging well.
If you’re curious about your DHEA levels, the first step is simple: test, learn where you stand, and create a plan that fits you.
👉 Download my free Anti-Aging DHEA Daily Checklist for six simple daily habits that support your “youth hormone.”
Or, if you’re ready to dive deeper:
