Sex Hormone Binding Globulin: Natural Ways to Balance Your Levels

Your body's sex hormone binding globulin levels follow a predictable pattern throughout life. These levels rise until puberty, drop until age 60, and then start climbing again. The normal ranges vary quite a bit between men and women. Men typically show levels between 10 to 57 nmol/L, while women's levels range more broadly from 18 to 144 nmol/L.

An imbalance in sex hormone binding globulin can affect your daily life in several ways. People with high levels might experience decreased libido, irregular periods, fatigue, and mood changes. Low levels are often linked to obesity, insulin resistance, and PCOS. The silver lining? Your lifestyle choices can make a real difference. Research shows that sedentary men who followed a moderate exercise program for a year increased SHBG levels by 22.4%. Women over 60 can boost their levels simply by drinking two cups of coffee each day.

Let's dive deeper into SHBG's role in your body. In this piece, we'll look at what SHBG is, its importance for hormone health, and natural ways to balance your levels, whether they're running high or low.

Got questions? Ask the author in the comments section at the bottom of this page.

What is Sex Hormone Binding Globulin (SHBG)?

Sex hormone binding globulin (SHBG) is a vital protein in your bloodstream that substantially affects how sex hormones work in your body. Your liver produces this glycoprotein that regulates and carries several key hormones. These hormones influence your reproductive and overall health.

SHBG function and hormone transport

SHBG acts as a specialized transport protein, binding tightly to three sex hormones: testosterone, dihydrotestosterone (DHT), and estradiol ^[1]. Your tissues cannot use these hormones once they bind to SHBG, making them biologically inactive ^[2]. Think of SHBG as your body's hormone traffic controller that decides how much free hormone can actively affect your system.

SHBG's binding strength varies by hormone. DHT binds most strongly, followed by testosterone, and then estradiol ^[3]. This selective binding maintains proper hormone balance. Your bloodstream carries these bound hormones everywhere, creating a reservoir that extends their biological half-life ^[4].

Normal SHBG levels by age and gender

Your SHBG levels naturally change based on your age and gender. Adult ranges typically fall between 10-57 nmol/L for males and 18-144 nmol/L for women ^[5]. Children's SHBG levels stay relatively high until puberty begins ^[3].

SHBG follows distinct patterns throughout life. Levels start high in childhood and drop during puberty, with boys showing a steeper decline than girls. Adult levels then stabilize ^[4]. People over 60, especially men, see their SHBG levels rise again ^[2]. Pregnant women's SHBG levels surge to 5 to 10 times the normal level ^[3].

Why SHBG matters for hormone balance

SHBG's primary function is to regulate the bioavailability of hormones. Hormones cannot enter tissues or have any effect while bound to SHBG ^[2]. This regulation prevents excessive hormone activity that could disrupt your endocrine system.

Your body may exhibit signs of a hormone imbalance with low SHBG. More free testosterone and estrogen circulate, leading to acne, weight gain, and irregular periods ^[5]. High SHBG means less available testosterone, causing fatigue, lower sex drive, and mood swings ^[6].

SHBG helps doctors spot various health issues. Low levels often point to metabolic problems like insulin resistance, obesity, and PCOS ^[4]. High levels might indicate liver disease, hyperthyroidism, or eating disorders ^[2].

Signs and Causes of High SHBG

Your body might show several distinct symptoms if it produces too much sex hormone binding globulin. High SHBG affects more than just hormone levels - it sets off a chain of reactions throughout your body's systems.

Common symptoms of high SHBG

High SHBG attaches itself to testosterone and estrogen, which makes these hormones less available to your tissues. This creates symptoms that look like hormone deficiencies. Both men and women typically experience decreased libido, fatigue, and muscle loss ^[7]. Women's symptoms can include irregular or missing periods, vaginal dryness, and mood changes ^[8]. Men often notice problems with erectile function, less body hair, and sometimes their breasts begin to grow ^[9]. These signs show up because high SHBG reduces your free hormone levels, even when total hormone measurements look normal.

Medical conditions linked to high SHBG

Your SHBG production can rise due to several medical conditions. Thyroid hormone overproduction in hyperthyroidism leads to increased hepatic SHBG synthesis, pushing levels up to 140 nmol/L in men and 170 nmol/L in women ^[10]. Your liver's health plays a crucial role since it produces SHBG. Liver diseases like hepatitis and cirrhosis often lead to unusually high SHBG levels ^[11]. People with anorexia nervosa and malnutrition tend to have higher SHBG levels ^[8]. High SHBG levels also show up during pregnancy, HIV infection, and acute intermittent porphyria ^[12].

Lifestyle factors that raise SHBG

Your daily choices can significantly impact your SHBG levels. Drinking alcohol and smoking cigarettes both raise SHBG production, though levels start dropping within weeks after you quit smoking ^[9]. Birth control pills can make SHBG levels shoot up—up to four times higher than normal—because they contain estrogen ^[9]. Heavy exercise and mental stress can temporarily increase your SHBG levels ^[9]. These factors provide clear starting points for managing high SHBG through lifestyle changes.

How to Lower High SHBG Naturally

You can manage high sex hormone binding globulin levels naturally by targeting the underlying causes through proven strategies. Simple lifestyle changes help optimize your SHBG levels.

Increase protein intake

Research indicates that consuming more protein can help lower SHBG levels ^[13]. Your body produces insulin when you consume protein, which helps keep SHBG production in check. The best results come from including quality protein sources in every meal. If you consume animal products, grass-fed and organic options are generally the best choice ^[14]. This strategy works well if your high SHBG is due to poor nutrition, as protein directly affects the availability of hormones in your body.

Add zinc and stinging nettle

Taking zinc supplements (60 mg daily) can help some men maintain healthy testosterone levels by inhibiting the aromatase enzyme ^[15]. European studies show that stinging nettle extract works effectively in binding to SHBG rather than testosterone ^[15]. You can take 200 mg daily (10:1 extract) to help control SHBG and reduce the effects of extra estrogen ^[15]. Stinging nettle also offers additional health benefits through its polyphenols and carotenoids ^[16].

Reduce alcohol and smoking

Men who drink at least one alcoholic beverage daily show lower SHBG (31.5 vs. 34.8 nmol/L) compared to occasional drinkers ^[17]. But drinking too much can triple your SHBG levels ^[13]. Smokers tend to have higher testosterone levels, and quitting smoking quickly brings down high SHBG ^[8].

Review thyroid function

Thyroid hormones [link_3] play a big role in SHBG production. High SHBG often shows up with hyperthyroidism ^[3]. Your doctor should check both free T3 and free T4 levels if you think your thyroid might be involved. Too much thyroid hormone replacement can accidentally raise SHBG ^[18].

Think over the effects of hormonal birth control

Birth control pills can raise SHBG dramatically. Women taking them usually have SHBG values four times higher than those who don't (157 ±13 nmol/L vs. 41 ±4 nmol/L) ^[19]. These high levels often stay even after stopping the pills ^[19]. Studies show all types of combined oral contraceptives raise SHBG levels ^[20], which might affect your hormone balance and sexual function long-term ^[21].

Understanding and Managing Low SHBG

Low SHBG creates unique challenges compared to high levels. Your body experiences changes in free hormone availability when SHBG falls below normal ranges, which can trigger hormone-related symptoms.

Symptoms of low SHBG

Your bloodstream carries more free testosterone and estrogen when SHBG is low, which leads to specific symptoms. Women typically experience:

• Excessive facial and body hair (hirsutism)
• Acne and dandruff
• Irregular or absent menstrual periods
• Weight gain and mood swings
• Thinning hair ^[5]

Men's symptoms, though less common, can include early puberty in children, acne, increased body hair, aggression, erectile dysfunction, and sometimes infertility ^[2]. These issues arise because sex hormones flood your body's receptors without enough SHBG to regulate them.

Conditions like PCOS and insulin resistance

Insulin resistance plays the most significant role in the development of low SHBG. The liver produces less SHBG when insulin levels rise ^[22]. This creates a cycle where lower SHBG leads to increased free testosterone, which exacerbates insulin resistance ^[22].

Low SHBG levels often go hand in hand with Polycystic ovary syndrome (PCOS). Research shows that 35–80% of women with PCOS have insulin resistance and high insulin levels ^[23]. Women who struggle with insulin sensitivity exhibit significantly lower SHBG levels and higher free androgen levels compared to those with normal insulin function ^[22].

Extra body weight reduces SHBG production. Your fat tissue releases hormones and inflammatory substances that lower SHBG synthesis ^[24]. Non-alcoholic fatty liver disease, inflammation, and metabolic syndrome also lead to decreased SHBG levels ^[2].

Natural ways to increase SHBG: exercise, vitamin D, inositol

Regular exercise helps naturally increase SHBG levels. A year of moderate aerobic exercise increased SHBG in people who weren't previously active ^[2]. Even short-term exercise led to a 19% boost in SHBG among older men ^[25].

Taking vitamin D can help improve SHBG by regulating follicular development and glucose-insulin balance ^[4]. Inositol, especially myo-inositol, raises SHBG while reducing insulin and free testosterone levels ^[8]. Research shows myo-inositol works better for carbohydrate metabolism than medications like metformin ^[8].

Losing weight consistently increases SHBG ^[2]. Adding more fiber to your diet and reducing sugar intake can also increase SHBG production ^[5].

Conclusion

SHBG plays a vital role in your hormonal health. This piece illustrates how SHBG functions as the primary transport system for sex hormones, thereby determining their bioavailability in the body. High or low SHBG levels can substantially affect your quality of life.

Natural approaches can help balance your SHBG levels. People with high SHBG can start by increasing their protein intake, taking zinc and stinging nettle supplements, and checking for thyroid issues. Individuals with low SHBG may benefit from regular exercise, vitamin D supplementation, and dietary modifications that aim to reduce insulin resistance.

Your body's hormone system relies on many connected factors, and SHBG is a vital piece of this intricate puzzle. Don't think of SHBG as just "good" or "bad" - it's a biomarker that shows your overall metabolic and hormone status.

Targeting the mechanisms of SHBG imbalance creates better long-term results than just treating symptoms. Small, steady changes often lead to lasting improvements in hormone balance. Consult a healthcare provider who understands hormones before making significant changes to your diet or supplement regimen. They are a great way to get individual-specific guidance.

FAQs

Q1. How can I naturally lower my SHBG levels? Increasing your protein intake can help reduce SHBG levels. Include quality protein sources in every meal, preferably grass-fed and organic options if you consume animal products. Additionally, supplements like zinc and stinging nettle extract may help lower SHBG levels.

Q2. What are some natural ways to increase SHBG? Regular physical activity, particularly moderate-intensity aerobic exercise, can effectively increase SHBG levels. Vitamin D supplementation, increasing dietary fiber, and reducing sugar intake can also positively impact SHBG production. For some individuals, myo-inositol supplementation may be beneficial.

Q3. How does alcohol consumption affect SHBG levels? Moderate alcohol consumption may lower SHBG levels in some cases. However, excessive drinking can paradoxically increase SHBG levels up to threefold. It's important to maintain a balance and consider your overall health when consuming alcohol.

Q4. Can hormonal birth control impact SHBG levels? Yes, oral contraceptives can significantly increase SHBG levels. Users typically have SHBG values that are up to four times higher than those of non-users. These elevations may persist even after discontinuing use, potentially affecting hormone balance and sexual function.

Q5. What medical conditions are associated with low SHBG? Low SHBG levels are often associated with insulin resistance, polycystic ovary syndrome (PCOS), obesity, and metabolic syndrome. These conditions can create a cycle where lower SHBG increases free testosterone, which in turn can worsen insulin resistance and other related symptoms.

Got questions? Ask the author in the comments section at the bottom of this page.

Dr. Peter Kassner, NMD - Biography

Dr. Peter Kassner, NMD, is the founding CEO of Health Natura, bringing 29 years of painstaking dedication to the field of naturopathic medicine. His journey in natural healing began in 1993 at the age of 17, when he embarked on his first apprenticeship before even completing high school...

Dr. Kassner established his first pain clinic, Clinical Therapeutics, in Tuscaloosa, Alabama, in 1996. This eventually evolved into Health Natura, LLC in 2005, reflecting his expanded mission to make Integrative Medicine accessible to those seeking alternatives to conventional treatments.

Throughout his clinical career, Dr. Kassner developed Unparalleled Expertise in immunology, cancer treatment protocols, acute and chronic infectious disease management, neuro-immunology, endocrine-immunology, thyroid iodine therapy, and Lyme disease interventions. His extensive training includes certifications in clinical massage, cranial sacral therapy, energy medicine, homeopathy, herbology, Chinese herbology, acupuncture, reflexology, EAV energy diagnostics, IV chelation, chemistry, and supplement compounding.

After obtaining both Masters and Doctoral degrees in Naturopathic Medicine, in 2005, dissatisfied with the state of commercial supplements, Dr. Kassner established Health Natura's first laboratory, specializing in Custom Compounding of preservative-free, excipient-free formulations with minimal ingredients. This commitment to purity and efficacy led him to retire from clinical practice in 2012 to focus entirely on Health Natura's supplement program.

Dr. Kassner's approach to naturopathic medicine has been profoundly shaped by his extensive travels throughout Western countries and Asia, where he studied diverse healing traditions. This global perspective informs his unique philosophy: delivering High-Quality, Personalized Wellness Solutions rather than mass-produced alternatives with compromised ingredients...

Today, Dr. Kassner continues to revolutionize the supplement industry through careful formulation and ethical sourcing, making Health Natura a trusted resource for those seeking superior natural health products.

* These statements have not been evaluated by the FDA (Food and Drug Administration). This product is not intended to treat, cure or prevent any disease. Statements of potential therapeutic value are the opinion of Dr. Kassner, ND, and are based on his personal and clinical experience. They should not be construed to endorse, condone or promote the use of any product as a medical treatment for any condition. Consult a medical professional before engaging in any self-care or nutritional supplement regimen to ensure safe and appropriate use. 

Dr. Kassner has been active in the field of alternative medicine since 1991. 

References

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