From the Guidelines
Zinc supplementation at 25-50mg daily is the most effective supplement to help reduce Sex Hormone-Binding Globulin (SHBG) levels in the blood, as it supports overall hormone production and metabolism. Several supplements may help reduce SHBG levels, including boron, magnesium, zinc, vitamin D, and stinging nettle root. Boron supplementation at 6-10mg daily has shown effectiveness in lowering SHBG levels and increasing free testosterone. Magnesium at 300-400mg daily can also help optimize hormone balance and potentially reduce SHBG. Vitamin D supplementation of 2000-5000 IU daily may help lower SHBG levels, especially in individuals with deficiency. Stinging nettle root extract at 250-500mg daily may also help by binding to SHBG instead of testosterone.
According to the British Obesity and Metabolic Surgery Society guidelines 1, zinc supplementation is crucial for patients undergoing bariatric surgery, and the optimal level of zinc supplementation is not known, but it is recommended to start with at least 15-mg zinc oral daily. However, for reducing SHBG levels, a higher dose of zinc at 25-50mg daily may be more effective. It's essential to note that zinc and copper have an inverse relationship for absorption, and a ratio of 8–15 mg of zinc for each 1-mg copper should be maintained to avoid zinc-induced copper deficiency 1.
Before starting any supplement regimen, consulting with a healthcare provider is recommended, especially for those with existing health conditions or who are taking medications, as these supplements may interact with certain drugs or affect existing conditions. It's also important to note that extremely low SHBG isn't desirable either, as it serves important functions in hormone transport.
Key points to consider:
- Zinc supplementation at 25-50mg daily may help reduce SHBG levels
- Boron, magnesium, vitamin D, and stinging nettle root extract may also be effective in reducing SHBG levels
- Consult with a healthcare provider before starting any supplement regimen
- Monitor zinc and copper levels to avoid zinc-induced copper deficiency 1
From the Research
Supplements to Reduce Sex Hormone-Binding Globulin (SHBG) Levels
To reduce SHBG levels in the blood, several supplements can be considered based on available research:
- Vitamin D: A study published in 2017 2 found that lower 25(OH)D concentrations were associated with lower SHBG levels in both men and women.
- Zinc: Research from 2024 3 and 2003 4 suggests that zinc intake can affect SHBG levels, with higher zinc intake potentially alleviating the increased risk of high SHBG caused by fluoride exposure.
- Dehydroepiandrosterone (DHEA): A 1990 study 5 found that DHEA increased SHBG levels in cell culture, but its effect in humans may vary.
Mechanisms and Interactions
The mechanisms by which these supplements affect SHBG levels are complex and involve interactions with various hormones and growth factors:
- Vitamin D may influence SHBG production independently of adiposity and lifestyle factors 2.
- Zinc can alter the affinity of SHBG for estrogens by binding to a specific site on the protein 4.
- Growth factors such as insulin-like growth factor I (IGF-I) and epidermal growth factor (EGF) can decrease SHBG production in cell culture 5.
Important Considerations
It is essential to note that the effects of these supplements on SHBG levels can vary depending on individual factors, such as sex, age, and overall health status: