How to Lower SHBG and Increase Free Testosterone: What You Need to Know

When it comes to optimizing hormone health—especially testosterone—most people focus only on total testosterone levels. But there’s another key factor that often flies under the radar: Sex Hormone Binding Globulin (SHBG).SHBG is a protein made by the liver that binds tightly to sex hormones, including testosterone and estrogen. When SHBG levels are high, more testosterone becomes "bound" and unavailable for your body to use. This means that even if your total testosterone is in a normal range, your free testosterone (the active form that matters most) could be low.So if you’re wondering how to lower SHBG and increase free testosterone, you're not alone. Let’s explore what influences SHBG levels and what you can do about it—whether you're male or female.

Why SHBG Matters

Testosterone in your blood exists in two main forms:

• Bound testosterone: Attached to SHBG or albumin. SHBG-bound testosterone is inactive.
• Free testosterone: Unbound and bioavailable. This is what fuels energy, libido, muscle growth, and mental clarity.

High SHBG means more testosterone is tied up and less is available for use. This can lead to symptoms like:

• Fatigue
• Low libido
• Poor muscle development
• Mood changes
• Irregular menstrual cycles in women

Causes of High SHBG

Several factors can cause SHBG to rise, including:

• Age – SHBG naturally increases as you get older.
• Liver health – SHBG is produced in the liver, so liver dysfunction can affect levels.
• Thyroid conditions – Hyperthyroidism tends to raise SHBG.
• Estrogen levels – Higher estrogen can increase SHBG in both men and women.
• Certain medications – Like birth control pills, anticonvulsants, and some anti-epileptic drugs.
• Genetics – Some people are simply predisposed to higher SHBG.

How to Lower SHBG and Increase Free Testosterone

While you can’t completely control your SHBG levels, there are several science-backed strategies that may help:

1. Optimize Vitamin D

Vitamin D deficiency has been linked to increased SHBG and decreased free testosterone. Supplementing with vitamin D3 can help bring both into balance.

2. Reduce Excess Estrogen

In both men and women, high estrogen levels can raise SHBG. Reducing alcohol consumption, maintaining a healthy weight, and addressing estrogen dominance with a healthcare provider can help.

3. Address Thyroid Issues

If you have symptoms of hyperthyroidism—like rapid heartbeat, weight loss, or anxiety—it’s worth testing your thyroid. Managing thyroid function can positively impact SHBG.

4. Improve Liver Health

Because SHBG is made in the liver, supporting liver function with a healthy diet, reducing alcohol, and avoiding unnecessary medications can help reduce SHBG levels.

5. Consider Boron Supplementation

Some small studies have shown that boron, a trace mineral, may reduce SHBG and increase free testosterone. However, more research is needed before this becomes a standard recommendation.

6. Strength Training & Exercise

Resistance training and high-intensity interval training (HIIT) have been shown to help improve testosterone balance and may help manage SHBG levels.

7. Hormone Therapy

In certain cases—especially when SHBG is significantly elevated—your provider may recommend Testosterone Replacement Therapy (TRT) to restore optimal free testosterone. TRT can be tailored to offset the effects of high SHBG, ensuring more testosterone is bioavailable.

Testing Matters

If you suspect high SHBG or low free testosterone, it’s important to get the right lab tests. Total testosterone alone doesn’t tell the full story. Ask your provider to test:

• SHBG
• Total testosterone
• Free testosterone (calculated or direct)
• Estradiol
• Thyroid panel
• Liver function tests

With a full hormonal picture, your provider can make personalized recommendations to optimize your health.

Final Thoughts

Balancing hormones can be complex—but understanding how to lower SHBG and increase free testosterone is an important step toward feeling your best. Whether you're experiencing symptoms like fatigue, low libido, or mood swings, it’s worth exploring what’s really going on beneath the surface.At AlphaMD, we specialize in hormone health through a modern telehealth approach. Our team helps patients across the U.S. with lab testing, personalized treatment plans, and direct-to-door medication delivery—all from the comfort of home.If you're ready to take control of your hormone health, we’re here to help.