How to Increase SHBG Naturally

Sex hormone binding globulin (SHBG) is a protein made mostly by the liver, and it plays a key role in regulating how your hormones behave. It binds to hormones like testosterone and oestradiol in the bloodstream, helping control how much of them is freely available for your body to use.

When SHBG levels are too low or too high, it can shift the balance of active hormones in the body. This can influence everything from energy and metabolism to mood, weight changes and reproductive health. Below, we explore what SHBG does, what affects its levels and practical steps that may help support healthy SHBG levels naturally.

What SHBG does in the body

SHBG carries sex hormones through the bloodstream and determines how much of each hormone is “free” or active. Once SHBG binds to a hormone, that hormone becomes less available for tissues to use. This matters because:

• Low SHBG can mean more free hormones, particularly free testosterone.
• High SHBG can reduce the amount of active hormones available.

Both situations can affect how you feel, depending on the wider hormonal picture.

Because SHBG interacts with several hormones at once, it is usually assessed as part of a full hormone panel rather than on its own.

What influences SHBG levels?

SHBG levels are affected by a range of internal and external factors. Understanding these helps explain why levels naturally vary between individuals.

Liver function - The liver produces SHBG, so anything that affects liver health may influence how much SHBG is made.

Sex hormone balance - Testosterone, oestrogen and other hormones interact closely with SHBG. Changes in these hormones can cause SHBG levels to rise or fall.

Metabolic health - Higher insulin levels and insulin resistance are strongly linked with lower SHBG levels. Improving metabolic health often supports healthier SHBG ranges.

Age - SHBG levels tend to rise gradually with age, but the pattern differs between men and women. In women, SHBG often decreases through mid-life, particularly around the menopause transition, and may rise again after 60. In men, SHBG generally increases steadily with age.

Weight and body composition - Lower SHBG is commonly seen in people with higher body fat or reduced insulin sensitivity.

Lifestyle factors - Diet, physical activity, alcohol intake and sleep quality all influence the hormonal system, and in turn, SHBG production.

Thyroid Function - Low thyroxine (hypothyroidism) reduces SHBG production by the liver. When thyroid hormone levels fall, SHBG levels fall with them, increasing the proportion of free sex hormones in circulation.

Can you increase SHBG naturally?

In some cases, yes, certain lifestyle habits may help support healthy SHBG levels. The aim is not to push SHBG into a specific range, but to improve the overall metabolic and hormonal environment it responds to.

Below are the main areas known to have a meaningful impact.

Diet and SHBG: what the evidence shows

Food choices influence hormones such as insulin and oestrogen, which play a role in SHBG production.

Support stable blood sugar - SHBG tends to be lower in people with high insulin levels. Eating in a way that supports stable blood sugar may help:

• whole grains
• vegetables and legumes
• lean protein
• fibre-rich foods
• healthy fats

Balanced meals can help reduce blood sugar spikes, supporting a more stable hormonal environment.

Plenty of fibre - High-fibre foods such as oats, beans, lentils, vegetables and wholegrains can support metabolic health, which may help promote healthier SHBG levels.

Healthy fats - Sources of monounsaturated and omega-3 fats, such as olive oil, nuts, seeds and oily fish, may support hormone regulation and liver health.

Limit ultra-processed foods and added sugars - Highly processed foods can contribute to blood sugar instability and may affect SHBG indirectly over time.

Exercise and SHBG

Physical activity is consistently linked with healthier SHBG levels.

Aerobic exercise - Walking, swimming, cycling and other moderate aerobic activity can help improve insulin sensitivity, a key factor influencing SHBG.

Strength training - Resistance training supports overall metabolic health and can help regulate hormones involved in SHBG production.

Consistency matters - You don’t need high intensity workouts to see benefits. Regular, moderate activity several times a week is enough to support hormone balance.

Weight, metabolism and SHBG

Lower SHBG is often seen in people with insulin resistance or certain metabolic conditions. Improving metabolic health, through diet, activity and sleep, may help increase SHBG levels naturally.

Weight management can play a role, but the emphasis is on metabolic function rather than a specific number on the scales.

Stress, cortisol and hormone regulation

Chronic stress affects several hormone systems. While cortisol doesn’t directly control SHBG, long-term stress can disrupt the hormones that influence SHBG, including insulin, testosterone and thyroid hormones.

Supporting stress management can help maintain a balanced hormonal environment. Helpful strategies include:

• consistent sleep routines
• mindfulness or relaxation techniques
• regular outdoor activity
• reducing stimulants such as caffeine late in the day

Sleep and SHBG

Sleep plays an important role in hormone regulation. Poor sleep can increase insulin resistance and affect testosterone, both of which may influence SHBG levels.

Most adults benefit from 7-9 hours of sleep per night, with consistent sleep and wake times.

Alcohol and liver health

Because SHBG is produced in the liver, liver health is directly connected to SHBG levels.

Excessive alcohol intake may affect liver function and disrupt sex hormone regulation. Keeping alcohol within recommended guidelines can help maintain hormone balance.

Symptoms that may be linked to low SHBG

While SHBG doesn’t produce symptoms on its own, people with low SHBG may experience signs related to higher levels of free hormones, such as:

• changes in energy
• acne or oily skin
• mood changes
• irregular menstrual cycles
• changes in libido
• weight gain around the abdomen

These symptoms can overlap with many other health issues, so testing is the most reliable way to understand what’s happening.

When to consider testing your SHBG levels

Because SHBG interacts with several different hormones, a full hormone profile provides clearer insight than measuring SHBG alone.

Testing may be helpful if:

• you’ve noticed changes in mood, energy or libido
• you’re experiencing menstrual irregularities
• you have symptoms of hormone imbalance with no clear cause
• you want a clearer picture of your overall hormone health
• you’re making lifestyle changes and want to track progress
• your GP has mentioned insulin resistance or metabolic concerns

A hormone test doesn’t diagnose the cause of symptoms on its own, but it can highlight imbalances worth exploring further with a healthcare professional.

Supporting your hormone balance long-term

Healthy hormone balance is influenced by several factors working together. Helpful long-term habits include:

eating balanced, nutrient-rich meals staying physically active managing stress levels prioritising sleep limiting alcohol avoiding smoking

These habits may support natural SHBG production while also benefiting overall metabolic and reproductive health.

Check your SHBG and hormone levels

If you’re concerned about changing symptoms or want reassurance about your hormone health, a simple test can give you useful insight.

Bluecrest Wellness offers Hormone Profiles which measure key hormones involved in metabolism, reproduction, energy and overall wellbeing. You’ll receive clear, easy-to-understand results with optional follow-up from a qualified GP.

Understanding your levels can help you make informed decisions and support healthier hormone balance over time.

BOOK A HORMONE PROFILE TEST TODAY

Need help? Call free on 0800 652 2183 to speak to one of our team.