Garlic is an essential ingredient in hundreds of recipes worldwide, but did you know that it can also balance your testosterone levels? Several studies prove that garlic can proliferate and restore the amount of serum testosterone your body produces, in addition to providing a number of other health benefits.
If you’re a fan of garlic and would like to learn more, here’s everything you need to know about its benefits and recommended dosage.
Garlic health benefits
Some label garlic as a superfood thanks to its long list of proven health benefits. These are the most notables ones:
Maintain testosterone levels:
Garlic can help maintain healthy testosterone levels in a number of ways. Most notably, organic sulfur compounds in garlic, like Allicin, slow down cortisol production, which is a major cause of testosterone deficiency in men. Allicin also increases your energy levels by maintaining healthy glucose metabolism. This increase in energy allows you to work out more often, which improves testosterone production as well;
Improve male fertility & libido:
The S-allyl cysteine compound in garlic partakes in a process called protein kinase. This process boosts testosterone production, which in turn keeps your reproductive organs and sperm production in check — ensuring higher fertility rates. Plus, its allicin content makes garlic a natural aphrodisiac that improves blood flow to sexual organs for both men and women;
Reduces blood pressure:
Garlic is surprisingly effective at maintaining low blood pressure by reducing cholesterol concentration. One study even determined that garlic was almost as effective as pharmaceutical drugs at lowering blood pressure over a 24-week test period. Also, tablets/capsules made from powdered garlic seem to be the quickest way of regulating your blood pressure;
Enhances immune system:
Regular garlic consumption can make your immune system stronger and more resilient against common issues like colds or flu. Studies on garlic consumption show a 63% reduction in the number of common cold infections per year. It also boosts NK-cell functions that can lower the number of days cold symptoms last by 70%;
Boosts exercise performance:
Consuming more garlic in your diet or taking garlic supplements can increase the duration and intensity of your workouts by lowering post-workout fatigue. Its ability to assist glucose metabolism regulates your energy levels as well, which further enhances your performance during exercise;
Reduces stress: The organic
The organic sulfur compounds in garlic boost the production of glutathione, an antioxidant that acts as your shield against stress and reduces the risk of anxiety and depression. Not only that, this stress reduction also lowers cortisol concentration which in turn boosts your sex drive and testosterone levels;
Lowers cholesterol levels:
Garlic specifically lowers the concentration of LDL (bad) cholesterol without affecting HDL (good) cholesterol or other beneficial triglycerides. It achieves this by lowering the amount of serum triglyceride with its high allicin content. These benefits can manifest within four weeks of regular garlic consumption and can last up to 6 months after you stop;
Acts as an antioxidant:
Free radical molecules like hydrogen peroxide are extremely harmful to humans as they destroy cells, damage DNA, and accelerate aging. Luckily, the allyl cysteine and allyl disulfide antioxidants found in garlic neutralize these radicals and minimize their negative effects, especially in elders;
Reduces risk of dementia:
Dementia is a tragic disease with no definitive cure as of yet, but it is preventable. And what simpler way to achieve this than by adding more garlic to your diet? It reduces your risk of developing dementia by keeping your blood pressure in check and by preventing oxidative damage to your neural cells.
Studies regarding garlic and testosterone
Testosterone production
Garlic consumption is directly linked to testosterone production, and several studies back this claim.
One of the most comprehensive examples of this connection is a study from 2001 by Yuriko Oi et al. The study observed the effects of garlic supplements in rats. More specifically, it tested the effects of sulfur compounds in garlic, such as diallyl disulfide’s effect on the pituitary gland.
The investigation concluded that garlic supplementation increased the secretion of luteinizing hormone, which regulates testosterone production in the testis.
Another study from 2015 by Adejoke Elizabeth Memudu (et al.) reached similar results. This study indicates a link between increased garlic consumption and higher testosterone serum production. It also demonstrated the positive effects of garlic on metabolism and weight regulation. These effects can reduce the risk of obesity and counteract the testosterone deficiency that comes with being overweight.
Fertility
Male fertility primarily depends on the health of the testes and androgen hormones like testosterone — making garlic the ideal supplement as it regulates both testicular health and testosterone. It can boost testosterone production through both direct methods — like increasing the production of luteinizing hormone — and indirect methods, such as boosting energy levels that allow you to do more exercise. Simultaneously, the antioxidative and anti-inflammatory properties of sulfur compounds present in garlic help maintain testicular health and sperm quality.
A 2021 study by Fatemeh Lotfi (et al.) showed how garlic extract reduces oxidative stress and maintains normal sperm quality in rats with type 1 and 2 diabetes. The study also solidified the link between garlic and increased testosterone production even further. Similar results were noted in a different 2017 study by Ashraf Youssef Nasr. It showed how antioxidant garlic compounds like allyl cysteine and allyl disulfide resist negative changes in testicular health and sperm quality.
On top of these, perhaps the most concrete proof of garlic’s positive effects on male fertility is the 2018 systematic review by Hadis Musavi. It culminates the findings of 18 different studies & experiments and comes to the conclusion that garlic’s ability to neutralize oxidants can increase male fertility by a noticeable margin.
Sex drive/Libido
The only libido-boosting compound in garlic is Allicin. According to a 2021 study by Azibanasamesa DC Owaba, Allicin is used as an ingredient for several aphrodisiac medicines. This fact is backed by a 2014 study by M. Majewski as well. However, the amount of Allicin in garlic is insufficient for immediate aphrodisiac results.
Garlic mainly boosts your sex drive by increasing testosterone production, reducing stress hormones like cortisol, and improving blood flow by eliminating cholesterol.
Dosage to get a healthy boost
The proper dosage of garlic depends on your method of consumption.
You should consult your doctor or a nutritionist if you want to take garlic tablets/capsules. These supplements often come with dosage recommendations from the manufacturer as well.
On the other hand, eating 1-2 cloves of garlic per day in your meals or drinks is enough to get a health boost. This comes out to ~3-6 grams in weight.
Keep in mind that too much of anything is detrimental, and garlic is no different. A garlic overdose can cause symptoms like:
High protein and garlic effects
The 2001 study by Yuriko Oi tested the connection between a high-protein diet and garlic in rats. The subjects were divided into three groups, where each was fed a different-intensity protein diet. Groups A and B received diets with 10% and 20% protein, respectively, while group C was given a higher protein dosage of 30%.
The effects of garlic on groups A and B were the same as with or without the protein diet.
On the other hand, group C subjects developed an improved nitrogen balance in their bodies. They also showed a higher testosterone concentration in their testes and lower cortisol levels.
While these effects were observed in rodents and not humans, researchers believe that this combination of garlic and a high-protein diet is still beneficial for us. For example, the enhanced nitrogen balance can lead to faster muscle growth and easier recovery after high-intensity workouts.
Conclusion
Garlic was one of the first herbs ever harvested by humans 5000 years ago, and we’re still discovering its health benefits for us. What we know so far is that consuming at least one garlic clove per day can increase testosterone levels, reduce the risk of infertility, lower stress, and decrease cholesterol levels across the board. It can also provide other long-term benefits like increased sex drive, lower risk of dementia, and a more robust immune system. But as we stated above, research on garlic is still in progress, and we might find many more benefits in the future.