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How SHBG Gene Variations Affect Testosterone Availability

Testosterone is a key hormone that affects muscle mass, libido, mood, energy, and fertility. Much of the testosterone in the bloodstream is bound to a protein called sex hormone binding globulin or SHBG. When testosterone is bound to SHBG it is inactive. Only unbound, or free, testosterone can enter cells and carry out its effects. Variations in the SHBG gene can change how much SHBG you produce, which in turn alters how much testosterone is bound versus free. This article explains what those genetic patterns mean and offers practical, evidence informed lifestyle and supplement strategies to support healthy testosterone availability.

Why SHBG Matters

SHBG serves as a regulator of hormone activity. Higher SHBG typically means more testosterone is bound and less is available to tissues. That can show up as lower libido, reduced muscle mass, fatigue, or mood changes in some people. Lower SHBG can increase free testosterone, which may be desirable for certain symptoms but can also have downsides if levels become too high. Understanding your SHBG genotype gives useful context for how lifestyle and targeted choices may help maintain balanced hormones.

Practical Ways to Support Healthy Free Testosterone

  • Diet: Emphasize a high protein intake with lean meats, fish, eggs, and legumes. Adequate protein supports muscle and may favor healthy testosterone balance.
  • Limit endocrine disruptors: Avoid unnecessary exposure to plastics and synthetic chemicals that can raise SHBG and interfere with hormone signaling. Use glass or stainless steel for food storage and limit handling of receipts.
  • Alcohol: Limit alcohol intake. Excessive alcohol can raise SHBG and reduce free testosterone.
  • Sleep: Aim for 7 to 8 hours of quality sleep each night. Poor sleep lowers testosterone production and may increase SHBG.
  • Exercise: Regular moderate resistance training and high intensity interval training help maintain and raise free testosterone and support muscle mass and mood.
  • Anti inflammatory diet: Eating whole foods, omega 3 rich fish, vegetables, fruits, and minimizing processed foods supports overall hormonal balance.
  • Weight management: Maintain a healthy body composition. Excess body fat, especially visceral fat, can alter hormone metabolism and SHBG levels.

Supplements to Consider If Symptoms Occur

Supplements may help when symptoms of low free testosterone appear, but they are not a substitute for medical evaluation. Speak with your healthcare provider before starting any supplement. Options commonly discussed include:

  • Boron: May increase free testosterone in some people by affecting SHBG and hormone metabolism.
  • Ashwagandha: An adaptogen that can support stress resilience and has been associated with increased testosterone in some studies.
  • Shilajit: A mineral rich resin used traditionally that some research links to improved testosterone markers.
  • Zinc: Important for testosterone production. Zinc deficiency can lower testosterone, so correcting low zinc can help.

Genetic Interpretations for rs6259

Two effect alleles: AA

Genotype: AA. You carry two copies of the effect allele associated with higher SHBG levels. This tends to increase the amount of testosterone that is bound and reduce the fraction that is free and biologically active. You may be more likely to notice symptoms associated with reduced free testosterone such as lower libido, reduced energy, difficulty gaining or maintaining muscle, or changes in mood.

Practical steps

  • Prioritize high quality dietary protein from lean meats, fish, eggs, and legumes to support muscle and hormone balance.
  • Minimize exposure to plastics and synthetic chemicals that can further raise SHBG.
  • Limit alcohol intake to moderate levels.
  • Aim for 7 to 8 hours of quality sleep nightly.
  • Engage in regular resistance training and include some high intensity interval sessions each week.
  • Consider discussing supplements such as boron, ashwagandha, shilajit, or zinc with your healthcare provider if you have symptoms of low free testosterone.
  • If symptoms are significant, ask your provider about hormone testing including total and free testosterone, SHBG, and other relevant labs.
One effect allele: AG

Genotype: AG. You carry one copy of the effect allele which is associated with a likely increase in SHBG and a corresponding tendency for more testosterone to be bound. The impact is typically milder than with two effect alleles but may still influence free testosterone and related symptoms in some people.

Practical steps

  • Follow a protein rich diet emphasizing lean meats, fish, eggs, and legumes to help maintain healthy hormone balance.
  • Avoid unnecessary exposure to plastics and hormone disrupting chemicals.
  • Limit alcohol and prioritize consistent 7 to 8 hours of quality sleep each night.
  • Maintain regular strength training and moderate aerobic exercise to support testosterone production and body composition.
  • If you experience symptoms such as low energy, low libido, or decreased muscle mass, consider discussing supplements like boron, ashwagandha, shilajit, or zinc with your healthcare provider and ask about hormone testing if appropriate.
Zero effect alleles: GG

Genotype: GG. You carry two copies of the non effect allele, which is the typical pattern associated with standard SHBG binding activity. Your genotype suggests a typical balance between bound and free testosterone.

Practical steps

  • Continue lifestyle habits that support healthy testosterone: a diet rich in protein, regular resistance exercise, good sleep habits, and limiting alcohol.
  • Reduce exposure to known endocrine disruptors in plastics and household chemicals.
  • Consider proactive measures such as an anti inflammatory diet and maintaining healthy body composition to preserve hormone balance as you age.
  • If symptoms of low testosterone occur, work with your healthcare provider to evaluate symptoms and consider laboratory testing before starting supplements.

Testing and When to Talk to Your Provider

If you have symptoms such as persistent low libido, fatigue, loss of muscle mass, or mood changes, discuss them with your healthcare provider. They may order blood tests that include total testosterone, free testosterone or calculated free testosterone, SHBG, and other hormones as indicated. Genetic information is one piece of the picture and is most useful when combined with symptoms, labs, and a clinical evaluation.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, exercise, or medical care.