Sex Hormone Binding Globulin – Part 2
In my previous article, I detailed what Sex Hormone Binding Globulin (SHBG) is, the old theory about it being strictly a bad thing, and how new science shows that this is not the case. If you missed that you can find it here.
In this article, we’ll dive into more detail about various interventions that have been shown to increase or decrease SHBG.
Most of the following information comes from an extremely comprehensive article on SelfHacked.com.
This article links to primary research on everything listed there, so I figured I didn’t need to re-do their amazing work. I summarize their findings below for easy of use and say click over there if you want the deeper details.
Causes of Low SHBG Levels
• High Insulin Levels
• High Growth Hormone Levels
• High Prolactin Levels
• High Testosterone Levels
• Non-Alcoholic Fatty Liver Disease
• Inflammation
• Certain Genetic Mutations
• High Sugar Diet
• Steroid Use
• Possibly Low Thyroid Hormone Levels (research is mixed)
• Possibly High Growth Factor Levels (research is mixed)
Although these are listed as causes, I think it is important to look at with the hormones that you can get caught up in vicious or virtuous cycles. High testosterone tends to keep SHBG low…but also vice versa.
Diseases or Conditions Correlated with Low SHBG Levels
• Type 2 Diabetes
• Gestational Diabetes
• Obesity
• Metabolic Syndrome
• Breast Cancer
• Heart Disease
• High Blood Pressure
• PCOS
• High Cortisol
• Congenital Adrenal Hyperplasia
Did you notice inflammation being linked up above in the first list? That is at the root of almost everything listed here. Very important to note.
How to Increase SHBG Levels
• Low fat, high fiber diet
• Calorie restricted diet
• Vegetarian or vegan diet
• Olive oil
• Almonds
• Walnuts
• Coffee
• Tea
• Other Caffeinated Drinks
• Alcohol
• Soy
• Cruciferous Vegetables
• Aerobic Exercise
• Strength Training
• Weight Loss
Here is where we start to get to some interesting things. A few different diets have been shown to increase SHBG. These include low-fat varieties, calorie restriction of any kind, as well as vegetarian or vegan diets.
And specifically, we see a number of specific foods and drinks that increase SHBG.
Lastly, it appears that ANY and ALL forms of exercise will increase SHBG. InsideTracker stated this in one of their articles, read more here.
“Both intense resistance and endurance-type exercise increase SHBG production. Interestingly, in resistance exercise, despite potentially decreasing free testosterone levels, SHBG correlates with increased hypertrophy and muscle strength, though now that we know that specific SHBG receptors do exist (i.e. RSHBG and megalin), this result is not as surprising.”
Let me reiterate that point because I find it important personally. “SHBG correlates with increased hypertrophy and muscle strength.” Obviously, I’m not a super muscular guy, but I do focus on strength, i.e. what I can do not what I look like. Unfortunately, I’m not willing to stop training for a period of weeks just to see if my SHBG goes down.
There is likely some mechanism at play in how hormones may be transported and used in muscles doing the work, which then upregulates the need for SHBG. (It makes me wonder if my high SHBG is because of the crazy strength work I do?)
That lends credence to the idea that high SHBG could be because of systemic inflammation and other ill-health, and it could also be because of exercising a lot. The reason why it’s high is likely critical.
Causes of High SHBG
• High Estrogen Levels
• High Thyroid Hormone (T4 and T3) Levels
• Low Growth Hormone Levels
• Pregnancy
• Liver Issues and Disorders (Cirrhosis, Hepatitis)
• High Iron Levels
• Alcohol Consumption
• Smoking
• Exercise
• Stress
• Malnutrition/Anorexia
• HIV/AIDS
• Drugs (including Oral Contraceptives, Aromatase Blockers, Anti-Seizure Medication,
Selective Estrogen Receptor Modulators, Metformin, and some Antipsychotics)
Now we flip from low SHBG to high and we see many opposites involved. Here there appear to be a few hormones that interact with SHBG in the opposite way. Once again, all hormones operate off of feedback loops.
In addition, there are a number of unhealthy behaviors and conditions that can easily be seen here.
Diseases or Conditions Correlated with High SHBG Levels
• Bone Loss
• Alzheimer’s Disease
• Possibly Prostate Cancer (research is mixed, though meta-analysis points to there not being a link)
Very interesting that this is a much smaller list. Only two items if we throw out the third which looks like it is safe to do.
As for bone loss that may only be an issue with other hormones, low estrogen and testosterone, and not because of SHBG by itself.
Unfortunately, how SHBG is linked to Alzheimer’s is unclear.
How to Lower SHBG Levels
• High Protein Diet
• High Fat Diet
• Low Fiber Diet
• Red Wine
• Boron
• Magnesium
• Calcium
• Zinc
• Vitamin D
• Fish Oil
• Drugs (Glucocorticoids including Prednisone, Prednisolone, Dexamethasone)
Here, the opposite dietary approaches work as compared to raising SHBG. Specifically, we see a number of nutrients are key. These same nutrients are necessary for good hormone health and just good health period, so make sure you get them.
Finally…Herbs that Lower SHBG
Tongkat Ali has been shown to reduce SHBG in one pilot study, which in turn increased free testosterone. [2]
An in vitro study found that Nettle Root lignans were found to bind to SHBG, most notably (-)-3,4-divanillyltetrahydrofuran. [3]
This binding with the lignans, in turn, appears to reduce the binding activity of SHBG. [4]
Another study found that a water extract of Nettle Root, but not alcohol extract, nor isolated compounds of U. dioica agglutinin or stigmasta-4-en-3-one, modulated the binding of SHBG on receptors on human prostate membranes. [5]
Maca was not shown to change SHBG status in 29 postmenopausal Chinese women. [6]
There’s a reputation for oats helping to increase testosterone, possibly by the avenacosides binding to SHBG. However, I cannot locate this research, the only thing I found was saying it was an unpublished study. Fenugreek extract was shown to lower SHBG in a double-blind place controlled study of 80 women from 20 to 49 years old. [7]
Why is My SHBG so High?
Honestly, I wrote this article to better answer this question for myself. And of course, I knew it would help other people interested in the same thing.
My SHBG is always high. But I noticed that the InsideTracker reference range only goes up to 50 nmol/L. Other reference ranges go up to 60.
I’d still be high with my last test of 88, but some of my earlier tests would have been in range.
But looking at everything listed here why is it high?
1. Genetics (not proven but a guess)
2. Intense exercise regularly
3. Higher fat and protein diet
4. Regular consumption of olive oil, nuts, coffee, tea, and cruciferous vegetables
5. Semi-regular alcoholic consumption (speaking of this, I think I was drinking a bit more than usual before the last test)
6. Iron levels are usually high too
The things I’ve done that should lower it include getting good amounts of the micronutrients listed, though some of those haven’t been tested and verified lately.
In my last testing product, I was taking more Nettle Root than before, both the powder and the tincture. My SHBG was not any lower, in fact,I had the biggest amount in a while. (Well, it is possible it would have been higher without it. Impossible to say for sure.)
Maybe next time I’ll work with Tongkat Ali to see if that lowers my SHBG. I have not really used fenugreek so I can’t comment on that one.
Higher is Better?
Contrary to the overly-simplified picture of SHBG as bad, there is evidence that higher amounts might be beneficial.
“Higher testosterone and SHBG levels in aging males are independently associated with higher insulin sensitivity and a reduced risk of the metabolic syndrome, independent of insulin levels and body composition measurements, suggesting that these hormones may protect against the development of the metabolic syndrome.”[8]
One question that this leads me to ask is this. Is it best to have high SHBG as long as free testosterone is still high? Does it depend on WHY it is high in the first place?
But then there was that link to Alzheimer’s. Is SHBG active inside the brain? It seems so since some are produced locally there. What’s its role there?
I’m sure this two-part article has raised more questions than it answered. But any investigation ought to.
To sum up, SHBG is not the hormone boogeyman it was originally made out to be. With so many questions unanswered it is likely best to focus on other areas and root causes rather than specifically trying to change this number.
Got comments or questions? Want to share what has worked for you, or not, in regards to SHBG? Post below…
References:
1. Quach, H. (2019, July 25). SHBG Symptoms, Blood Test, & How to Lower/Raise Levels. Retrieved from https://selfhacked.com/blog/sex-hormone-binding-globulin-shbg/
2. Henkel RR, Wang R, et al. Tongkat Ali as a potential herbal supplement for physically active male and female seniors–a pilot study. Phytother Res. 2014 Apr;28(4):544-50. doi: 10.1002/ptr.5017. Epub 2013 Jun 11. https://www.ncbi.nlm.nih.gov/pubmed/23754792
3. Schöttner M1, Gansser D, Spiteller G. Lignans from the roots of Urtica dioica and their metabolites bind to human sex hormone-binding globulin (SHBG). Planta Med. 1997 Dec;63(6):529-32. https://www.ncbi.nlm.nih.gov/pubmed/?term=Lignans+from+the+roots+of+Urtica+dioica+and+their+metabolites+bind+to+human+sex+hormone+binding+globulin+(SHBG)
4. Gansser D, Spiteller G. Plant constituents interfering with human sex hormone-binding globulin. Evaluation of a test method and its application to Urtica dioica root extracts. Z Naturforsch C. 1995 Jan-Feb;50(1-2):98-104. https://www.ncbi.nlm.nih.gov/pubmed/7702715
5. Hryb DJ, Khan MS, Romas NA, Rosner W. The effect of extracts of the roots of the stinging nettle (Urtica dioica) on the interaction of SHBG with its receptor on human prostatic membranes. Planta Med. 1995 Feb;61(1):31-2. https://www.ncbi.nlm.nih.gov/pubmed/7700987
6. Stojanovska L, Law C, Lai B, et al. Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric. 2015 Feb;18(1):69-78. https://www.ncbi.nlm.nih.gov/pubmed/24931003
7. Rao A., Steel E., et al. Influence of a Specialized Trigonella foenum-graecum Seed Extract (Libifem), on Testosterone, Estradiol and Sexual Function in Healthy Menstruating Women, a Randomised Placebo-Controlled Study. Phytother Res. 2015 Aug;29(8):1123-30. https://www.ncbi.nlm.nih.gov/pubmed/25914334
8. Muller M, Grobbee DE, den Tonkelaar I, Lamberts SW, van der Schouw YT. Endogenous sex hormones and metabolic syndrome in aging men. J Clin Endocrinol Metab. 2005 May; 90(5):2618-23. https://www.ncbi.nlm.nih.gov/pubmed/15687322/
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Greg Guzzetta says
My SHBG ranges from 170 to 135, And of course free-testosterone is about 5 ng/mL. Liver function appears normal. My body produces about 800-1000 ng/mL of testosterone. The only way I can raise free-testosterone to normal levels is raise total testosterone above 1500 is by exogenous supplementation.
Please give me your thoughts.
Thank you very much.
Sincerely,
Greg
Logan Christopher says
Wow, and I thought my SHBG was high. I’m curious do you suffer symptoms associated with low testosterone? The numbers by themselves can be helpful but they’re not the end-all, so I ask to understand more.
Andy says
Logan is an herbal guru in that he lays out herbal knowledge that encompasses all aspects of the interactions that happen inside the human body and how herbs and health practices can help! I will lay out some of my best practices for feeling good and having high test!
1. Mediterranean diet-good fats=good tests levels.
2. Strength training- lift heavy and keep reps down.
3. GET ADEQUATE REST- CAN’T STRESS THIS ENOUGH.
4. Cold showers/ Scottish showers. Run hot water first then finish cold. Cold water is great at raising test levels and reducing inflammation levels ( caution for those with heart problems).
5. Have sex or masturbate fairly often.
6. Watch for stress
7. Compliment your good healthy living with some herbs catered to your certain body make-up. Try them all and study them whenever you can. Lost empire herbs helps with both of those. I use a mixture of Tongkat ali, fenugreek, a good multi with boron, zinc, vitamin D.
8. Get some sun! Either naturally or from red light therapy.
9. Know your body. Keep prescription medications down if you can and try and get a nutritionist or herbalist to help avoid some damaging medications.
10. Final one, love yourself! Have fun!
Thanks Logan for great information!
Carol Horne says
As a postmenopausal woman of 71 who has had gall stones and breast cancer at 69 with ER+ and PR+ I went to my acupuncturist and started a course of Western Herbal medicine with a local herbalist. I refused the radiotherapy and hormone therapy offered by the NHS, and controlled the gallstones via diet.
The first things they did was to detox and tonify the liver, as the major organ system involved in oestrogen and cholesterol breakdown. I have never been a drinker and always had a high exercise regime (mostly high altitude long distance walking and cycling). So in my opinion a low unsaturated fat diet is of primary importance (oestrogen is stored in fat tissue).
It was via the herbalist I learned of SHBG, and its role in breast cancer.
I have a query raised by your article however, since there seems to be a conflict…when is there ever not though?…
One of the causes of High SHBG you cite is High Oestrogen levels = High oestrogen levels dispose towards increased risk of breast cancer = Breast cancer tissue is shown to contain LOW SHBG..hence the anomaly….
Can you comment here?
PS
I don’t think there are any magic bullets whatever the reason for any imbalances, so do tend to think that eating a healthy mediterranean style diet with lots of fresh organic veggies and olive oil, and high fibre foods, combined with exercise and supplements such as multivitamins is going to be key. I also make my own tinctures and infusions including nettle root, astragalus and ashwaghanda tea, dandelion root and leaf, burdock, red clover, and sweet violet. These would seem to approach all aspects, including the low grade inflammation that seems to underlie many health problems.
Logan Christopher says
Thanks for sharing. First of all, there likely are some differences in men and women in how SHBG interacts in the body. What those differences are I don’t think anything is clear, just that they probably exist. High SHBG is associated with high estrogen, but perhaps this is only for me.
One other thing we have to look at is the difference between both estrogen and SHBG being measured in serum levels as compared to localized areas of the body such as the breasts.
Healthcare says
Thank you so much Logan for amazing post about SHBG.
Ian M says
Thanks Logan. As someone who has high SHBG and low free androgen levels, I read your articles with interest.
I haven’t found a ‘silver bullet’ yet, but Tongkat has been the single most effective herb for me. However, the side-effects, such as increased body temperature and insomnia mean I only use it intermittently. Pine Pollen powder and tincture have both helped too.
Best of luck and keep us updated.
Chelsea Satterthwaite says
Thank you Ian!
Steve Vierra says
Been into body health knowledge for 30 years. Ive always incorporated healthy living, eating. Ive never tested anything, well I got my blood work done after following Dr Mario Di pasquals anabolic diet for 2 years in 93-95. All factors were excellent. I feel better now then I did then at 24. The body is so complex, as you stated Logan, that trying to alter SBHG and its connectiom to say Alzheimers seems nearly impossible. There are too many processes in the body to worry about affecting one specific one. My view is not the norm, everyone wants to know all vitamin levels and this level and that level. Just eat healthy, do everything in Logan’s power by nature book and move everyday. Be aware of where you live in regards to negative effects on body. Im 50, feel better than anytime in last 30years(well at least the same, Ive always felt fantastic). I do follow and enjoy people who test everything, get DNA testing, wear all their oura rings and such, but Im living proof, one does not need it. I guess another 60 years will give me credence, if Im still here lol.
Thanks for everything, Logan!
Logan Christopher says
Hear, Hear!
Ray boone says
Logan,everything you do is great! Science is tendentious, and,often contradictory, but much thats being done confirms what the ancients had tosay.Taoist and Buddhist .that
Logan Christopher says
Thanks so much and I agree. After seeing this pattern of science labeling something bad then changing its mind over and over again, my hope is that I can better avoid the same trap in the future.