Benefits of Garlic for Men: Don’t Miss Out On This Superfood 

All good things come at a cost, and garlic is no exception. This powerful ancient superfood, cherished by our ancestors, offers numerous benefits for men. But do these benefits outweigh the downside of bad breath? 

Garlic supports heart health, boosts immunity, and may even promote longevity thanks to its antioxidant, anti-inflammatory, and antimicrobial properties. Whether consumed raw, cooked, or as a supplement, we think garlic deserves a place in your diet. Here's why. 

• Garlic is a superfood rich in sulfur compounds like allicin, diallyl disulfide, and S-allyl cysteine, which provide antioxidant, anti-inflammatory, and antimicrobial benefits.
• This food supports heart health, boosts immunity, enhances physical and sexual performance, and may contribute to longevity by reducing oxidative stress and inflammation.
• Garlic can be consumed raw, cooked, or as a supplement. Some people may experience side effects such as digestive discomfort, bad breath, and body odor, especially if consumed in large amounts.

 Garlic: What is it? 

Garlic is a flavorful and aromatic plant that has been used for centuries in both cooking and traditional medicine. It belongs to the Allium family, which also includes onions and leeks. Known for its distinctive taste and scent, garlic is much more than just a culinary ingredient—it is often considered a "superfood" due to its impressive health benefits. 

This spice contains powerful bioactive compounds such as allicin, diallyl disulfide, and S-allyl cysteine. Allicin is the most well-known compound, produced when garlic is crushed or chopped, and it is responsible for many of garlic's medicinal properties. Garlic is also packed with a variety of vitamins and minerals, including potassium, phosphorus, zinc, sulfur, selenium, calcium, magnesium, manganese, iron, sodium, vitamins A and C, and B-complex.¹ 

Garlic for Men’s Health

What are the health benefits of garlic? There are many compelling reasons to incorporate garlic into your health regimen. Let's explore.

Antioxidant properties 

Antioxidants are compounds that help protect our cells from damage caused by free radicals—unstable molecules that contribute to aging and chronic diseases. Garlic contains several antioxidant compounds, such as allicin, selenium, and flavonoids, which work together to neutralize these harmful molecules.¹

Studies show that components of garlic may prevent cancer development by activating mechanisms that suppress cancer cell growth and support the body’s natural defenses. Some evidence even suggests that garlic consumption may decrease the risk of colorectal cancer.² However, it's important to note that these findings come from experimental and population-based studies, so it’s uncertain whether these effects would translate in a clinical setting.

Immune system support

One of garlic's key immune-boosting components is allicin, a sulfur-containing compound released when garlic is crushed or chopped. Allicin has potent antimicrobial properties, helping the body combat bacteria, viruses, and fungi. 

Garlic may also support your immune system by reducing inflammation and enhancing the activity of certain immune cells. For instance, it has been found to stimulate the production of white blood cells, which play a critical role in fighting infections.³

Heart Health

Garlic offers multiple benefits for heart health, primarily due to its ability to lower blood pressure, improve cholesterol levels, and reduce inflammation. Allicin may help relax blood vessels and promote better blood flow, leading to an improvement in patients with hypertension, a major risk factor for cardiovascular disease.⁴

Moreover, garlic can help improve cholesterol profiles by reducing levels of LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol, while modestly increasing HDL (high-density lipoprotein) or “good” cholesterol.⁴ Research suggests that the effect is more noticeable with lower dosage and longer consumption.⁵ However, a large randomized clinical trial failed to demonstrate any improvement in lipid levels with the use of garlic in three different preparations: raw, powdered, or aged.⁶

Sexual Health

Garlic compounds seem to improve blood flow throughout the body, including to the reproductive organs, potentially offering sexual health benefits for both men and women.  

For men, garlic offers several potential sexual benefits. Due to its positive effects on blood flow and cardiovascular health, garlic may enhance sexual function by improving erections and sexual performance. Additionally, garlic's antioxidant and anti-inflammatory properties may support sexual health by protecting sperm from oxidative damage, boosting testosterone production, and improving testicular structure.⁷ 

Physical Performance 

Garlic may support physical performance by reducing exercise-induced fatigue. Research indicates that garlic consumption can improve mitochondrial function—often called the “powerhouses” of cells—enabling the body to produce energy more efficiently.⁷

By enhancing blood circulation, garlic promotes the delivery of oxygen and nutrients to muscles during exercise. Improved circulation can lead to better endurance and quicker recovery after physical activity. Additionally, garlic's antioxidant properties protect cells from oxidative damage caused by intense exertion, facilitating recovery and reducing muscle soreness.⁸

Garlic May Positively Impact Longevity 

Garlic's ability to reduce inflammation and protect against oxidative stress makes it a powerful ally in combating aging and various age-related conditions. Its bioactive compounds work together to improve factors that affect lifespan and healthspan, such as cardiovascular health, immunity, and overall well-being.

Regular consumption of garlic can enhance overall health and resilience, potentially contributing to a longer and healthier life. A large-scale study conducted between 1998 and 2011 on 27,437 elderly Chinese examined their diets, specifically their garlic intake, and health indicators over the years. The results suggest that regular garlic consumption may correlate with lower all-cause mortality.⁹

Garlic Supplements vs Raw and Cooked Garlic

Do garlic benefits for men depend on how you consume your garlic? That seems to be the case. The body absorbs each form differently, and the bioavailability of the key active compound, allicin, can vary.¹⁰

• Raw garlic contains the highest levels of allicin, but cooking it can reduce its potency, although some benefits still remain. Eating raw garlic provides superior antimicrobial effects, particularly in the gastrointestinal tract. 
• Garlic supplements have similar allicin bioavailability as raw garlic, but the exact percentage depends on the brand and dosage. The Kwai garlic powder supplement, for example, has been shown to offer benefits equivalent to 1 gram of raw garlic.¹⁰

Potential Side Effects of Increasing Your Garlic Consumption

Moderation is key to enjoying garlic. Overconsumption can lead to potential side effects, such as bloating, gas, heartburn, or an upset stomach, especially when eaten raw. Some people may also experience bad breath or body odor due to garlic's sulfur compounds. In rare cases, an allergic reaction to garlic can occur, resulting in manifestations like skin rashes or difficulty breathing.¹¹

It’s also important to remember that garlic can interact with certain medications, particularly blood thinners like warfarin (Coumadin) or aspirin. Garlic has natural blood-thinning properties, and while this can benefit your cardiovascular health, it might also increase the risk of bleeding when combined with blood-thinning medications.¹¹

Make sure to discuss your garlic intake with a trusted healthcare provider if taking any of these medications, especially prior to any surgery. 

Wrapping Up 

Garlic is a superfood that offers a wide range of potential health benefits, including supporting heart health, boosting the immune system, enhancing physical performance, and potentially contributing to longevity. As long as it is used in moderation, there is no reason why garlic shouldn't be a staple in your diet. 

Opt Health can help you maximize the benefits of garlic and navigate the best options to support your health. Whether through optimizing your diet or finding the most effective supplement, our physicians offer personalized guidance tailored to your health needs.

References

1. Ansary J, Forbes-Hernández TY, Gil E, et al. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020;9(7):619. doi:10.3390/antiox9070619

2. Farhat Z, Hershberger PA, Freudenheim JL, et al. Types of garlic and their anticancer and antioxidant activity: a review of the epidemiologic and experimental evidence. Eur J Nutr. 2021;60(7):3585-3609. doi:10.1007/s00394-021-02482-7

3. Arreola R, Quintero-Fabián S, López-Roa RI, et al. Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. Published online 2015:401630. doi:10.1155/2015/401630

4. Imaizumi VM, Laurindo LF, Manzan B, et al. Garlic: A systematic review of the effects on cardiovascular diseases. Crit Rev Food Sci Nutr. 2023;63(24):6797-6819. doi:10.1080/10408398.2022.2043821

5. Li S, Guo W, Lau W, et al. The association of garlic intake and cardiovascular risk factors: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2023;63(26):8013-8031. doi:10.1080/10408398.2022.2053657

6. Gardner CD, Lawson LD, Block E, Chatterjee LM, Kiazand A, Balise RR, Kraemer HC. Effect of raw garlic vs commercial garlic supplements on plasma lipid concentrations in adults with moderate hypercholesterolemia: a randomized clinical trial. Arch Intern Med. 2007;167(4):346.

7. Musavi H, Tabnak M, Farzaneh AS, Maryam HB, Fardin A, Mojtaba A. Effect of garlic (Allium sativum) on male fertility: a systematic review. J Herbmed Pharmacol. 2018;7(4):306-312. doi:10.15171/jhp.2018.46

8. Morihara N, Nishihama T, Ushijima M, Ide N, Takeda H, Hayama M. Garlic as an anti-fatigue agent. Mol Nutr Food Res. 2007;51(11):1329-1334. doi:10.1002/mnfr.200700062

9. Shi X, Lv Y, Mao C, et al. Garlic Consumption and All-Cause Mortality among Chinese Oldest-Old Individuals: A Population-Based Cohort Study. Nutrients. 2019;11(7):1504. doi:10.3390/nu11071504

10. Lawson LD, Hunsaker SM. Allicin Bioavailability and Bioequivalence from Garlic Supplements and Garlic Foods. Nutrients. 2018;10(7):812. doi:10.3390/nu10070812

11. Garlic: Usefulness and Safety. National Center for Complementary and Integrative Health (NCCIH). Accessed December 29, 2024. https://www.nccih.nih.gov/health/garlic