SHBG is your enemy because high levels can limit how much free testosterone you have in your body.
It’s like a binder, it controls how much testosterone is available to your body. When SHBG is too high, it can limit your free testosterone levels which is not good for your health.
In this guide, I’m going to show you practical ways to lower SHBG and increase free testosterone through diet, exercise, and medical treatments.
SHBG Levels and Free Testosterone
SHBG stands for sex hormone-binding globulin. It’s a protein in your blood that binds to your sex hormones.
Only free testosterone, the unbound kind, can be used by your body. When SHBG is high, not enough testosterone is available to you. This is called hypogonadism.
Your body and hormones aren’t functioning properly. You can also experience low libido, fatigue and mood changes.
It can significantly limit your available testosterone. That’s why we always recommend check SHBG and monitor it over time.
However, A simple blood test can show your SHBG levels and reveal low testosterone in men or excess androgens in women.
Your SHBG test results can also give you an idea of your free testosterone levels. If your testosterone is low, it may not be because your total testosterone isn’t adequate.
Your body may be producing enough testosterone, but your body is so resistant that it doesn’t feel like it.
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Common Causes of High SHBG
High SHBG is a silent hormone thief that can wreak havoc on your health without causing noticeable symptoms.
There are several reasons why your SHBG levels might be high, including:
Hyperthyroidism (an overactive thyroid) is another condition that can increase levels. Anorexia and polycystic ovary syndrome (PCOS) can also disrupt normal SHBG regulation, leading to high levels.
Insulin resistance is another culprit behind high levels. When you have insulin resistance, you’re more likely to have metabolic syndrome.
Insulin sensitivity typically lowers levels, so when your body becomes resistant to insulin, your SHBG production increases.
How to Lower SHBG ?
There are certain lifestyle ways to lower SHBG levels. Exercise, diet, and stress management are important lifestyle changes that can help lower SHBG and improve hormone balance.
#1 Diet to Lower SHBG
Diet is one of the most effective ways to lower SHBG and increase your free testosterone levels. Here are some dietary recommendations that can help:
Sugar is a major contributor to insulin resistance, which increases SHBG levels. Reducing your added sugar intake is one of the most important dietary changes you can make.
Broccoli, cauliflower, and other cruciferous vegetables contain sulfur compounds that help convert excess estrogen into estrone, which lowers levels.
Omega-6 fatty acids, such as found in processed grains and fried foods, increase estrogen production, which can increase SHBG levels.
Zinc is important for hormone production and regulation. Foods high in zinc include oysters, beef, and chicken.
Fatty fish like salmon are high in vitamin D, which is important for testosterone production.
Multivitamins containing synthetic hormones, such as progesternol, can increase levels. Avoid “Flintstone vitamins” and opt for a high-quality multivitamin instead.
Protein is another nutrient that can lower SHBG levels. If you want to build muscle and increase your testosterone levels, you need adequate protein consumption.
A diet rich in healthy fats, such as from avocados and olive oil, is also beneficial.
Refined sugar is a nutrient-stealing carbohydrate that decreases nutrient levels, including testosterone-boosting nutrients, in your body.
It’s not just what you eat, but how much you eat and the quality of your diet. A healthy diet should include plenty of protein, healthy fats, and limited refined sugar.
#2 Exercise and Physical Activity
Exercise is good for hormone balance, including SHBG levels. Intensive exercise has been shown to decrease SHBG levels for an extended period of time.
Regular physical activity helps regulate SHBG levels and balance your hormones.
A variety of exercises, including aerobic, resistance training, and high-intensity interval training (HIIT), can lower levels.
These exercises improve your cardiovascular health, increase muscle mass, and help balance your hormones.
#3 Stress Management
Chronic stress increases SHBG levels, which limits your available bioavailable testosterone. High SHBG levels can make testosterone’s functional effects diminish.
Managing stress is important for maintaining healthy testosterone levels and hormone balance.
Mindfulness and relaxation techniques can help reduce stress.
Yoga, meditation, and deep breathing exercises are all important for your endocrine health. Consider adding these activities to your daily routine.
Medical Ways to Lower SHBG and Increase Free Testosterone
There are several medical ways to lower SHBG levels. Two ways to do this are with hormone replacement therapy and certain medications or supplements.
Hormone Replacement Therapy
One of the best ways to lower SHBG is with hormone replacement therapy. Replacing your testosterone can help balance your hormones and bring your SHBG levels back down.
When your testosterone is balanced, your SHBG tends to be lower. This leaves more of your testosterone available to use.
You can check customized hormone replacement therapy blends through online dispensary. These bioidentical hormones are designed to support your body’s natural testosterone production.
Hormone replacement therapy is very beneficial for men with low testosterone and for women going through menopause.
It can help alleviate many of the symptoms associated with hormone imbalances, leaving you feeling healthier and more balanced.
Medications and Supplements
There are a few medications and supplements that can help lower SHBG and increase your free testosterone.
Nutrients like magnesium and vitamin D can help lower levels. There are also a few herbs and nutrients in supplements that can help.
Omega-3 fatty acids: Omega-3 fatty acids, found in fish oil and some plant oils, have anti-estrogenic properties that may help lower SHBG levels.
Boron: Boron is a trace mineral that’s important for testosterone production.
However, I recommend working with a healthcare professional to add any new therapy.
Test Your SHBG Levels
Regular monitoring of your SHBG and testosterone levels is vital for maintaining hormone balance and overall health.
An SHBG blood test is the standard method for determining it levels. This test measures the amount of SHBG in your blood and helps assess your hormone balance.
If you experience symptoms of hormone imbalance, such as fatigue, decreased libido, or mood swings, it may be time to check your hormone levels
SHBG Blood Test
A blood test to measure SHBG levels is simple. Your doctor will draw blood and send it to a lab for analysis in the morning, when your testosterone levels are at their peak. ( between 7 to 10 AM )
The lab will be able to determine your levels and assess your hormone balance.
High SHBG levels indicate limited available free testosterone for your tissues, which affects your symptoms.
Free Testosterone Levels
You need to get your free testosterone levels checked, along with your SHBG. Your free testosterone is the amount of T available to your body.
This essentially determines your available T levels, so you need to look at both.
To really understand your free testosterone, you should also get your total testosterone levels checked, and take SHBG into consideration.
Risks and Side Effects
Now, when it comes to raising your SHBG levels, it’s important to understand the risks and considerations associated with that.
Because, if your free testosterone is high due to low SHBG, you may feel a little too aggressive and moody. Not fun.
On the other hand, very high levels can make testosterone less bioavailable, which can affect your libido, fertility, and even your bone density. So, you want to find a happy medium.
You can experience some symptoms if your SHBG levels are high. Low libido, irregular periods, fatigue, mood disorders are all possible. ( Check the next section in details ).
Please don’t ignore these symptoms. I want you to seek care from a knowledgeable healthcare provider if you’re concerned about your SHBG levels.
They can help guide you and recommend safe interventions to balance your hormones.
Symptoms of High SHBG
High SHBG levels can cause a variety of symptoms, including:
- Sleep problems
- Low libido
- Mood changes
- Vaginal dryness
- Weight gain
High SHBG is common in people on low-fat diets, which can cause hormone imbalances.
In men, high is often linked to low libido and erectile issues from low bioavailable testosterone.
But in women, high levels can cause irregular menstrual cycles and low bone density. High SHBG can also be a sign of underlying liver disease or hyperthyroidism, which can cause hormone imbalances.
Final Thoughts
You can lower SHBG and increase your free testosterone by diet, exercise, and stress reduction. Medical treatments including bioidenta and certain supplements are also helpful.
I recommend you test your levels and I also suggest you test your SHBG and free testosterone.
