Below, find out what science says about the benefits of garlic for men, how to enhance those effects and what you can do every day to keep testosterone production in balance. Increasing doses of garlic led to greater statistically significant drops in testosterone levels along with significant increases in luteinizing hormone. Interestingly, although all garlic preparations have negative effects on serum testosterone level and testicular tissues, some garlic preparations have different effects on blood elements. Another animal study also showed that aged garlic extract could protect against changes in sperm production and testosterone levels caused by chemotherapy (11). In a recent animal study, S-allyl cysteine, a compound found in garlic, increased testosterone production in mice (10). Regular garlic intake can lower cortisol levels, up energy levels, and potentially increase testosterone production. Your body turns up the testosterone when you fall asleep. Cardio has its benefits, but it doesn't boost your testosterone like strength training can. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen. Alcohol may throw off many parts of your body's hormone system. If you dislike the strong taste, consult a doctor or dietitian about using a supplement. One tip to boost the benefits is to chop or crush it and eat it after 10 minutes. The researchers still emphasise the need for further investigations to confirm these effects. The first explanation is the antioxidant action of allicin. —mainly because of allicin, one of its main active compounds. The levels peak when you start dreaming and stay there until you wake up. Engage in guided strength training or cardio exercises for overall health benefits, but avoid overtraining, as it can negatively impact testosterone levels. Be cautious when storing food in plastic containers, as Bisphenol-A (BPA), found in some plastics, cans, and food packaging, disrupts hormones and inhibits testosterone production. Both foods increase hormones that stimulate the body to produce natural testosterone. To increase testosterone levels in the blood, it’s essential to modify your daily eating habits and incorporate regular exercise. Beyond testosterone, garlic offers antioxidants, anti-inflammatory effects, and improved blood flow, all of which contribute to overall well-being. While it may not directly boost testosterone, its hormone-balancing properties, combined with benefits for circulation, heart health, and immunity, make it a valuable addition to any diet. There are currently no clinical studies that have successfully used garlic to impact testosterone. In this investigation, 30 rats ate a diet including 0%, 5%, 10%, 15%, or 30% garlic every day. In a microscopic study of testicular cells, the investigators found that the sertoli cells — which are essential for testes formation — were damaged in the garlic groups but not in the control group. The groups that included garlic had significantly higher testosterone and corticosterone levels than those that did not have garlic. Proponents of garlic have used the supplement as an adjuvant for muscle growth and bodybuilding because of the potential positive benefits. However, high-dosed garlic supplements can negatively affect testosterone and testicular function. Garlic is a good source of antioxidants, which may improve sexual health and fertility. However, additional studies are needed to understand how the antioxidants in garlic may affect sexual function and fertility in humans. In addition to increasing blood flow, some studies have found that garlic may help promote male fertility. However, more human studies are needed to evaluate the effects of garlic on erectile dysfunction specifically. Garlic can also increase nitric oxide levels, a compound that helps blood vessels dilate to promote better blood flow. Some research suggests that garlic may help increase blood flow, which may be beneficial for treating issues like erectile dysfunction in men. According to some studies, garlic could help fight inflammation, reduce cholesterol levels, and protect against chronic disease (1). Of all the health benefits attributed to garlic, perhaps one of the most fascinating is the supposed boost to testosterone. There’s no set timeline, but consistent garlic consumption as part of a balanced diet may support hormone health over weeks or months. Garlic doesn’t directly stimulate testosterone production, but it supports hormone balance by reducing cortisol (the stress hormone).
