I invested nearly a decade of my professional life helping athletes achieve their ideal physique, as well as advising them on the best diet and supplements to support their fitness goals.
Since there have been a lot of studies recently that a diet with increased garlic intake improves testosterone levels, I did some personal analysis on it.
In this article, I will share the results of my extensive research with you. You will learn about the impact of garlic on health and the recommended daily dose to boost your T levels.
- Several studies concluded that garlic helps improve sperm production and increases T levels.
- Crushed garlic cloves produce alliinase, an enzyme that catalyzes the formation of allicin, which has been shown to stimulate testosterone synthesis in mice.
- This natural spice has also been shown to reduce inflammation, regulate blood pressure, and improve fertility.
How Does Garlic Raise Testosterone?
Garlic plays an essential role in raising testosterone levels because it has sulfur-containing organic compounds known as allyl derivatives, including alliin, allicin, S-allyl cysteine, and diallyl disulfide .
Research suggests that its use dates back to ancient Greek cultures when Olympic athletes began using it to improve athletic ability. Today, athletes and non-athletes alike are using it to minimize exercise-induced fatigue .
Another study in 2019 found that aged garlic extract can suppress psychological stress by regulating stress hormone cortisol and oxidative stress response in the brain .
Cortisol, which is overly produced by our adrenal glands during stressful situations, impacts other bodily functions, including testosterone production.
By consuming garlic regularly, you can lower cortisol levels, increase energy, and altogether cause your testicles to produce more testosterone.
Garlic can also help with Low T in the following ways:
May Improve Blood Flow
Garlic may help enhance blood flow, which may aid in treating erectile dysfunction (ED) in men, according to some research .
Human studies have found that it can help increase nitric oxide levels. Its mechanisms of action help blood vessels relax, thus improving circulation through the heart.
Also, a clinical trial among 49 older men found that a medication containing aged garlic extract and five other natural ingredients improved erectile function .
Although some people claim that garlic improves circulation, more clinical research is needed to determine whether it can help treat severe ED issues in men.
May Enhance Male Fertility
Garlic may help increase sperm and T production, thus enhancing fertility in men.
One study concluded that it significantly improves testicular function and spermatogenesis due to its antioxidant properties .
In addition, a recent animal study investigated the effect of s-allyl cysteine (SAC), an organosulfur compound found in its extract. It determined that it could increase T production in mice .
Certain studies suggested that it may potentially affect fertility enhancement; however, more human studies and clinical trials are needed.
Acts As An Antioxidant
Garlic is rich in antioxidants, which may be beneficial for sexual health.
Antioxidants are known to combat cell-damaging molecules known as free radicals.
One study showed antioxidants improve serum sex hormones and increase fertility rates . However, more scientific backup is needed to determine its actual effects on sexual functions in humans.
How Much Garlic Should I Take For Testosterone?
A study on the consumption of 0.8 g/100 g garlic increased testicular testosterone while decreasing plasma corticosterone in rats fed with a high protein food .
Also, a 2006 human study conducted by the Pharmaceutical Research Institute of Albany suggests that taking 2.5 g of this spice every day can give a 100 percent increase in nitric oxide (NO).
Furthermore, everyday consumption of 2.0 g combined with vitamin C intake increases NO levels by 200 percent .
"Nitric oxide is a gas that the body produces, and it helps with blood flow. Nitric oxide supplements try to increase the amount of nitric oxide in your blood, which might help increase blood flow to working muscles and help reduce time to fatigue during a workout," says Natalie Rizzo, Registered Dietitian
Taking the recommended dosage for garlic will substantially increase your NO levels, which are needed to improve muscular development and T levels.
Can Garlic Supplementation Increase Sexual Drive?
Garlic is a potent ingredient that boosts your sexual drive. Because of the high allin content, garlic is a natural aphrodisiac that helps widen tiny blood vessels and stimulates flow to sexual organs in both men and women .
According to analysis, you should eat 3-4 cloves of garlic every day or crush 1-2 cloves and combine it with one teaspoon of milk or raw honey and consume it upon waking up to get the most gains for libido and sex .
Consuming this much garlic may increase men's potency and sexual drive.
Does A High Protein Diet Help Boost The Effects Of Garlic?
Consumption of foods high in amino acids enhances garlic's effects. Including high lean meat, carbs, and fats as part of your eating regimen would be ideal.
However, a consistent workout routine, vitamins, and proper nutrition are required for effective muscle growth.
The American College of Sports Medicine (ACSM) highly advises that you eat around 1.2 - 1.7 g of proteins per kg of body weight every day to build a single gram of muscular fiber .
This high meat consumption with 0.8 g/100 g garlic is linked to increased testicular testosterone secretion in rats. That would, however, require daily consumption of approximately 8 g of garlic per kg of body weight, which is quite a lot.
What Are Other Beneficial Effects Of Garlic?
Garlic is linked to many health benefits, but primarily for lowering risk factors to prevent diseases and promote a longer life span.
It's also high in nutrition and antioxidants, which can help strengthen the immune system.
Other health benefits include:
Inflammation - Like other allium vegetables, garlic contains high levels of the anti-inflammatory substance diallyl sulfides, limiting the effects of pro-inflammatory cytokines .
Also, it has antioxidant properties that help to eradicate free radicals. The S-allyl cysteine has been shown to inhibit free radicals and enhance erectile function in people with low T.
Muscle Building - Raw garlic can raise nitric oxide (NO) levels, which contribute to vasodilation, vital in delivering nutrients and oxygen to muscles during your workout routine.
One animal study found that garlic can elevate nitric oxide levels by up to 40% within an hour of consumption .
Fat-burning - Evidence suggests that belly fat accumulates with age and naturally lowers T levels.
Garlic has been shown to enhance metabolism, increase energy levels, suppress appetite, and help you burn more calories. It is also a powerful detoxifier that can help you lose belly fat that may help increase T levels .
Chronic Diseases - Garlic extracts aids in the control of glucose and lipid levels, thus helping in the diagnosis and treatment of diabetes and cholesterol problems.
In a 2011 study, garlic supplement was shown to substantially improve the efficacy of conventional hypoglycemic medications for diabetes mellitus and metabolic syndrome.
It has also been shown to help regulate total cholesterol, triglycerides, and harmful cholesterol levels in humans, thereby inhibiting the development of arterial plaque .
However, it is best to seek a health specialist to provide medical advice and ensure proper diagnosis and treatment.
Conclusion: Is Garlic A Natural Testosterone Booster?
Garlic acts as a natural T booster because it improves blood flow, lowers cortisol levels, and helps muscle growth.
Some human and animal studies indicate that it may also improve male fertility by assisting with sperm production. Further research is needed to provide scientific support for these claims.
Consulting a doctor to provide medical advice is highly recommended before making any extreme changes to your eating plan.
However, supplementation with garlic as part of your daily diet is a great natural choice that can only contribute to optimal T levels and overall health.
Combining it with regular exercise and a positive mindset will further strengthen your immune system, prevent diseases, and improve overall health.