Studies suggest that garlic may positively influence testosterone levels—does garlic increase testosterone?—mainly because of allicin, one of its main active compounds. The recommendation is to consume 1 raw garlic clove a day—chopped or crushed and left to rest for 10 minutes before eating to maximise its potential benefits. Learn more!
Studies show that garlic may help balance testosterone, but remember that hormonal health depends on more than just one food.
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.
Is it true that garlic increases testosterone?
There is evidence that garlic is among the foods that can support testosterone balance, mainly due to its antioxidant action, although the effects in humans are still under investigation. This happens mainly because of allicin, a substance released when raw garlic is cut, crushed or minced.
The first explanation is the antioxidant action of allicin. This effect helps fight free radicals—molecules that damage cells throughout the body, including Leydig cells in the testes, which are responsible for producing testosterone.
By protecting these cells, garlic helps maintain testicular health and, consequently, adequate levels of the male hormone.
Allicin in raw garlic may help the body cope better with stress, which could indirectly favour hormonal balance—including testosterone production. By helping regulate cortisol (known as the “stress hormone”), this compound can minimise one of the factors that interfere with testosterone synthesis.
What do scientific studies say?
Several studies have been conducted on diabetic or obese rats.
In this paper, for example, the authors investigated the effects of garlic extract on diabetic rats, randomly divided into six groups.
The results indicated an increase in testosterone levels, improved sperm quality and lower blood glucose—all associated with the use of garlic extract.
However, human studies are still limited. This report highlights the need for more clinical trials to determine whether the animal results also apply to men.
Even so, we found a study that analysed the effects of garlic on male fertility. The authors reviewed 18 papers and concluded that garlic may improve fertility, probably thanks to its antioxidant action. The researchers still emphasise the need for further investigations to confirm these effects.
How to consume garlic to maximise benefits?
Garlic may help balance testosterone, strengthen the immune system, contribute to diabetes management and support brain health. These potential benefits are linked to allicin, a compound with antioxidant and anti-inflammatory properties.
The best way is to eat raw garlic because cooking can reduce allicin—the component that may help raise testosterone levels.
The ideal amount is 1 fresh raw garlic clove a day. One tip to boost the benefits is to chop or crush it and eat it after 10 minutes. If you dislike the strong taste, consult a doctor or dietitian about using a supplement.
Preliminary studies with garlic supplementation suggest a possible improvement in muscle recovery, mainly due to its antioxidant action, but there is still no clinical consensus on its direct effects on hypertrophy. One example is this paper with 12 physically active young men who received 2,000 mg of garlic extract after a 60-minute cycling session. The conclusion was that garlic is beneficial for muscle recovery.
Regardless of direct or indirect effects on muscle gain, supplements should only be used under medical or dietitian guidance.
Despite its benefits, garlic should not be consumed in excess to avoid gastrointestinal irritation, gas and stomach pain. In addition, its anticoagulant effect may increase bleeding risk in people taking anticoagulant or anti-inflammatory drugs.
Other foods that may increase testosterone
Garlic contains fibre, vitamins from the B-complex, vitamin C, zinc and selenium—nutrients that support testosterone production. Check out other foods rich in nutrients good for male hormonal health.
- Vitamin A: carrot, sweet potato, pumpkin, mango, papaya, red bell pepper, egg yolk.
- B-complex vitamins: tuna, salmon, sardines, banana, chickpeas, sunflower seeds, avocado, whole grains, legumes.
- Vitamins C & E: orange, strawberry, spinach and almonds.
- Zinc: oysters, red meat, pumpkin seeds.
- Selenium: Brazil nuts, shrimp, oats.
Keep a healthy lifestyle to sustain balanced testosterone
Garlic may help balance the male hormone, but maintaining healthy testosterone levels requires an overall balanced lifestyle. That includes a varied diet rich in zinc, protein, vitamin C, healthy fats and fibre.
In addition, regular physical exercise, strength training, routine check-ups, not smoking, limiting alcohol and managing stress are also important for naturally increasing testosterone.
Did you know garlic might help balance testosterone? Follow Dr. Paulo on social media for more up-to-date health tips.
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