Does DHEA help with muscle tension during perimenopause?

DHEA's potential benefit for muscle tension during perimenopause is plausible in theory, but direct evidence is limited. Muscle tension during perimenopause often has multiple causes, including estrogen withdrawal affecting connective tissue, elevated cortisol from disrupted sleep and stress, and subtle magnesium deficits. DHEA's relevance here is mainly indirect: through its conversion to testosterone (which supports muscle tissue health and repair) and through its mild anti-inflammatory effects. It is not a targeted treatment for muscle tension the way magnesium or physical therapy would be.

No major clinical trials have focused specifically on DHEA and muscle tension in perimenopausal women. The research that exists comes from adjacent areas. Studies on DHEA and physical performance in older adults suggest that DHEA supplementation can improve muscle strength and lean mass modestly in those with low baseline DHEAS levels, particularly when combined with resistance exercise. A 2010 study in the Journal of Clinical Endocrinology and Metabolism found that DHEA supplementation improved physical performance scores in older adults. Testosterone, which DHEA converts to, reduces inflammatory markers in muscle tissue and supports protein synthesis, which could theoretically ease the muscle aching and tension that some perimenopausal women experience. But the leap from those findings to treating muscle tension specifically is speculative.

Perimenopause creates conditions where muscle tension can worsen in ways that are not immediately obvious. Estrogen helps regulate cortisol response, and as it falls, the stress axis can become more reactive, leading to chronically elevated muscle guarding. Poor sleep, which is common in perimenopause, increases muscle sensitivity to pain. The jaw, neck, and shoulders tend to carry tension particularly. DHEA's anti-cortisol properties are sometimes cited in this context; DHEA and cortisol are produced from the same precursor and tend to move in opposite directions, so higher DHEA may dampen the cortisol-driven tension response. This is a plausible mechanism, but it remains largely theoretical in the context of muscle tension specifically.

Studies on DHEA for physical and musculoskeletal outcomes have used 25 to 50 mg per day orally. Studies have used this range as a typical starting point. Talk to your healthcare provider about the right dose for your situation. There is no evidence that higher doses provide more muscle-related benefit, and higher doses increase the risk of androgenic side effects. Getting a baseline DHEAS blood level before starting is important; supplementing when levels are already adequate is unlikely to help muscle symptoms and adds unnecessary risk.

For muscle tension, DHEA is best considered an adjunct rather than a primary intervention. Magnesium glycinate has better direct evidence for muscle relaxation. Regular moderate-intensity exercise, particularly yoga and strength training, addresses the hormonal and postural contributors to tension more reliably. Do not add DHEA to an existing hormone therapy regimen without your provider's knowledge. If you have or have had breast cancer, ovarian cancer, uterine cancer, endometriosis, PCOS, or uterine fibroids, do not use DHEA without discussing it with your healthcare provider first. Androgenic side effects including acne, oily skin, facial hair growth, scalp hair thinning, and voice changes can occur. OTC availability does not make DHEA safe to self-dose.

If DHEA is going to reduce muscle tension, effects would likely appear over 8 to 12 weeks as hormone levels adjust. Because muscle tension is so closely linked to sleep quality, stress, and physical activity, it can be hard to isolate DHEA's specific contribution. Track your tension patterns carefully before and during supplementation so you have real data rather than impressions.

See a doctor if muscle tension is severe or persistent, if you have muscle weakness alongside the tension, if specific muscles are tender to the touch (which can indicate fibromyalgia or myofascial pain syndrome), or if the tension is accompanied by headaches or jaw pain that is disrupting your daily life. Perimenopause-related muscle symptoms can overlap with autoimmune conditions like fibromyalgia and polymyalgia rheumatica, which need specific diagnosis and treatment.

Logging daily muscle tension scores alongside sleep quality and stress levels helps identify which factors are driving your symptoms. The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) makes it easy to track multiple symptoms together so you can spot the patterns that most directly predict your tension, whether they are hormonal, sleep-related, or stress-related.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.