Understanding SHBG and Optimizing Hormone Levels

Sex Hormone Binding Globulin (SHBG) is a carrier protein produced mainly in the liver. It binds to key hormones, including testosterone, DHT, and estradiol, helping circulate these hormones throughout the body. Learn more about SHBG.

The Importance of SHBG Levels

Both low and high SHBG levels can impact health. When SHBG levels are unduly low, more sex hormones remain unbound and bioavailable; when they are high, fewer hormones are accessible. Elevated SHBG levels can result from diets low in protein, potentially reducing testosterone bioactivity and influencing factors like sexual function, fertility, and bone density. Read more on hormone bioactivity and SHBG levels.

Research also suggests an association between high SHBG levels and increased risks of specific cancers. Explore more about SHBG and cancer risk.

Low SHBG is often linked with obesity, type 2 diabetes, high blood pressure, and hypothyroidism. Learn more about health conditions associated with SHBG. As SHBG controls hormone delivery to body tissues, maintaining SHBG levels within a healthy range is essential. Normal levels are generally 10-57 nmol/L for men and 18-144 nmol/L for women. See reference ranges for SHBG levels.

Ways to Manage SHBG Levels

1. Eat Cruciferous Vegetables

Consuming cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts can help metabolize surplus estrogen, which may help maintain balanced SHBG levels. Discover how diet influences estrogen metabolism. Adopting a diet that includes at least 10 servings of fruits and vegetables daily, with a recommended 7:3 ratio of vegetables to fruits, can support overall hormone health.

2. Increase Protein Intake

Studies indicate a strong link between protein intake and SHBG levels: a lower protein intake correlates with higher SHBG levels, while higher protein intake tends to reduce SHBG levels. Read about protein intake and SHBG levels. Incorporating protein in every meal, especially from high-quality sources, may support balanced SHBG.

3. Consider Supplements

Certain supplements have shown potential in managing high SHBG levels. Options such as magnesium, vitamin D, fish oil, zinc, calcium, boron, and tongkat ali are under study for their effects on SHBG, though more research is needed to establish consistent benefits. See information on supplements and SHBG.

How to Increase Low SHBG Levels

Reducing daily calorie intake and engaging in regular exercise may help raise SHBG levels. A 12-month study showed a 22.4% increase in SHBG among participants on a reduced-calorie diet, with a further increase in those who also followed a daily exercise regimen. Explore the effects of diet and exercise on SHBG. Additionally, plant protein and moderate caffeine intake may positively influence SHBG. Learn about plant protein, caffeine, and SHBG.

Conclusion

SHBG is an essential biomarker for understanding hormone balance and general health. Testing SHBG levels provides insight into your hormone status. If you have concerns about your levels, consult your healthcare provider or consider a wellness tracker to gain more perspective.

Since 2007, Water for Health Ltd has been dedicated to promoting health through proper hydration and nutrition. Learn more about Water for Health Ltd and our mission.

Sources

Last Edited: 14th October

• National Library of Medicine - SHBG Overview
• Journal of Endocrinology - SHBG and Hormone Bioactivity
• The Journal of Clinical Endocrinology & Metabolism - SHBG and Health Conditions
• MedlinePlus - Reference Ranges for SHBG Levels
• American Journal of Clinical Nutrition - Diet Influence on Estrogen Metabolism
• Hormone and Metabolic Research Journal - Protein Intake and SHBG Levels
• National Institutes of Health - Effects of Supplements on SHBG
• Nutrients Journal - Plant Protein, Caffeine, and SHBG
• Water for Health Ltd - Mission Statement