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SHBG, or sex hormone-binding globulin, is a protein produced in the liver that transports androgens and estrogens in the blood. SHBG regulates hormone interaction with target tissues by binding to them, causing them to be less bioavailable. (source, source)
Low sex hormone-binding globulin (SHBG) levels can be influenced by physiological factors related to liver function, as the liver is responsible for producing this protein. From a nutritional perspective, factors such as obesity and poor dietary choices, including excessive consumption of refined carbohydrates and saturated fats, can contribute to lower SHBG levels. (source, source)
Prioritize fiber-rich foods: Consumption of fiber is associated with increased levels of SHBG. (source) Fiber aids in regulating insulin and improving insulin sensitivity, and high levels of insulin suppress SHBG. (source) Consuming fiber helps to decrease insulin production and increases SHBG. (source) Recommendation: Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.
One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)
Aerobic training: Regular aerobic exercise is associated with increased SHBG levels. (source) Exercise promotes fat loss and improves insulin sensitivity, both of which aid in increasing SHBG levels. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Supplement with myo-Inositol: Myo-inositol has been shown to increase SHBG levels. Myo-inositol modulates insulin signaling pathways, improving the body’s ability to utilize insulin. Lower insulin levels increase SHBG production in the liver. (source) Recommendation: Supplement with 2 grams of myo-inositol.
High levels of sex hormone-binding globulin (SHBG) can often be attributed to physiological factors affecting liver function, as the liver is the primary site of SHBG production. Nutritionally, factors like excessive alcohol intake also impact SHBG levels. (source, source)
Prioritize boron-rich foods: Boron has been shown to decrease SHBG levels. (source) Boron decreases globulin synthesis and disrupts the coupling between steroid hormones and SHBG, thus decreasing SHGB levels and its effectiveness. (source) Recommendation: Consume at least two servings of foods high in boron daily.
One serving example: Milk (8 fl oz), Apple (with skin) (1 medium apple), Broccoli (raw) (½ cup), Peanuts (1 oz), Pear (1 medium pear)
Avoid alcohol: Alcohol consumption is associated with higher SHBG levels. (source) Alcohol disrupts hormonal pathways in the liver, which influences the production of SHBG. (source) Limiting the intake of alcohol decreases SHBG. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with boron: Boron has been shown to decrease SHBG levels. (source) Boron decreases globulin synthesis and disrupts the coupling between steroid hormones and SHBG, thus decreasing SHGB levels and its effectiveness. (source) Recommendation: Supplement with 10 mg of Boron.
