Dihydrotestosterone (DHT) is a powerful male hormone made from testosterone. While it plays a role in male development, too much DHT can lead to issues like hair loss, acne, and prostate enlargement.
Many men seek natural ways to reduce or balance DHT levels without medications.
In this article, we share natural ways to help manage DHT levels:
1. Eat DHT-Blocking Foods
Most importantly, certain foods contain nutrients that can help reduce DHT production.
These are:
Green Tea – Rich in antioxidants called catechins, which may block DHT activity (4).
Pumpkin seeds – Contain zinc, which helps regulate hormones and may block the enzyme that converts testosterone to DHT.
Tomatoes – Rich in lycopene, which may lower DHT levels.
Spinach And Kale – Provide magnesium, which helps maintain healthy testosterone balance.
Bananas And walnuts – Contain biotin and other nutrients good for hormone health and hair growth.
2. Herbal Supplements
Some natural herbs have been studied for their ability to block or reduce DHT:
Saw Palmetto (SP) – One of the most researched herbs for blocking DHT. It may prevent testosterone from converting into DHT.
According to a study, SP is a competitive, nonselective inhibitor of both 5α-reductase isoforms, blocking nuclear uptake of dihydrotestosterone (DHT) and decreasing DHT binding capacity to androgen receptors by nearly 50% (5).
Pygeum – Comes from African plum tree bark and is used to support prostate health.
Stinging Nettle Root – Often used alongside saw palmetto to reduce DHT and support urinary health.
Reishi Mushroom – May help reduce the activity of the enzyme (5-alpha-reductase) that creates DHT.
Note: Always consult a healthcare provider before starting herbal supplements, especially if you’re taking other medications.
3. Exercise Regularly
Regular physical activity, especially weight training and cardio, helps balance hormones and reduces stress—which can otherwise lead to higher DHT levels.
Exercise also improves blood flow and supports a healthy prostate.
4. Manage Stress
Chronic stress increases cortisol, which can interfere with hormone balance and raise DHT (6).
Basically, try stress-reducing techniques like:
Deep breathing
Meditation or prayer
Journaling
Walking in nature
5. Get Enough Sleep
Poor sleep affects hormone regulation and can raise DHT and other unwanted hormone imbalances.
Aim for 7–9 hours of good-quality sleep each night.
6. Maintain A Healthy Weight
If you exceed your weight, this could lead to higher DHT levels.
Eat a balanced diet rich in vegetables, lean protein, healthy fats, and low in processed sugars and fried foods.
7. Limit Sugar And Processed Foods
Also, high sugar intake can spike insulin and lead to hormone imbalances, including increased DHT.
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Avoid sugary drinks, white bread, fried foods, and fast food.
Take This Away On Hair Loss And The Prostate
High levels of Dihydrotestosterone can contribute to unwanted health effects, especially for hair and prostate.
Fortunately, natural approaches like healthy eating, herbs, stress management, and good sleep can help keep DHT in check.
Finally, if you suspect a hormone imbalance, it’s wise to get tested and speak with a healthcare provider—natural treatments work best when tailored to your specific needs.