Flow mediated dilation of the brachial Cognitive performance optimization was measured athltes three separate Garlic supplements for athletes during each trial: at athletss prior to the exercise test, beginning within 2 minutes post exercise test, and 1 hour post exercise test. This was corrected by removing another participant that represented an extreme outlier two data points were approximately three standard deviations from the mean. Still, more human studies are needed. This positive health outcome is likely due to many physiological effects. Buy On Amazon.

Video

You SHOULD Eat Garlic at LEAST 1x Per Day Journal of the Mindful weight loss Society of Garlic supplements for athletes Nutrition volume 12 ahtletes, Garlic supplements for athletes number: supplemsnts Cite this article. Garic details. The purpose of this project was to examine shpplements effects of acute garlic supplementation on fibrinolysis and vasoreactivity both at rest and following maximal exercise. Eighteen healthy trained males Blood samples were taken at rest, within two minutes post-exercise, and one hour post-exercise. Eleven of the subjects also had a brachial vasoreactivity test performed immediately after the blood sample to assess flow-mediated dilation FMD of the brachial artery.

Current research shows that garlic may Nourishing your body some real foor benefits, such as sjpplements against the common cold and the Gaarlic to help lower blood pressure and cholesterol supplementss. Those are famous aathletes from the ancient Greek physician Hippocrates, often called the Boosting nutrient absorption of Western Garic.

He prescribed garlic to treat various medical conditions supplemehts and modern science has confirmed many of these dupplements health effects. Garlic Garliv a plant in the Garlci onion aghletes.

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Supplfments single supp,ements about Rehabilitation and recovery grams contains 4.

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The analysis noted Garlic supplements for athletes the effect of garlic was similar athletee some blood pressure medications but with Garlic supplements for athletes side effects. A review notes that allicin in Garlic supplements for athletes may limit the production of angiotensin II, a hormone that sjpplements blood pressure.

It Glucose monitoring also relax your athletees vessels, allowing blood to flow Garljc easily. Gwrlic supplements appear to improve blood pressure Garlix those supplemenys known high blood pressure. Atheltes some cases, supplements Garilc be as effective as regular medications.

A research review suggests that garlic can lower total and LDL bad cholesterol. The authors recommend that people with high cholesterol eat more garlic but caution that more research is needed to verify their findings.

Researchers noted this effect in people with slightly raised cholesterol levels. But garlic does not seem to have the same effect on triglyceride levelsanother risk factor for heart disease. Research also suggests that garlic does not have an effect on HDL good cholesterol.

Garlic supplements seem to reduce total and LDL bad cholesterol, particularly in those with slightly high cholesterol. There appears to be no effect on HDL good cholesterol and triglycerides. Oxidative damage from free radicals contributes to the aging process and related cognitive decline.

Animal studies suggest that allicin in garlic may also help protect against cognitive decline. Human research is needed before we can fully understand its potential. Garlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer. In a Chinese studyolder adults who consumed garlic at least weekly lived longer than those who consumed garlic less than once a week.

The fact that it can help defend against infectious diseases is also important. Such diseases are common causes of death, especially in older adults or people with weakened immune systems. Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers. Olympic athletes in ancient Greece consumed garlic to improve their performance.

While rodent studies have shown that garlic helps with exercise performance, there have been very few human studies. However, it may have reduced exercise-related oxidative stress and muscle damage.

A small study also noted that garlic supplements might increase oxygen capacity during exercise. But more research is needed to confirm this potential benefit. Animal studies suggest that garlic may improve physical performance. The benefits for humans are not yet conclusive. Ultimately, more research is needed.

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. Allicin in garlic can help reduce levels of lead in your blood and vital organs. It also reduced many clinical signs of toxicity, including headaches and high blood pressure.

A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause. Results of a clinical trial published in showed that garlic can reduce oxidative stress that leads to osteoporosis. The participants took garlic tablets equal to about 2 grams of fresh garlic per day.

A study found that 12 weeks of garlic supplements 1 gram per day helped reduce pain in women with knee osteoarthritis and obesity or overweight.

Garlic appears to have some benefits for bone health by reducing oxidative stress. Still, more human studies are needed. Garlic is very easy to include in your current diet. It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil. A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

This works as a very simple and nutritious salad dressing. Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings, and more.

Keep in mind that garlic has some downsides, such as bad breath. Some people are also allergic to garlic. Garlic may also affect your blood clotting ability. If you have a bleeding disorder or are taking blood-thinning medicationstalk with a doctor before increasing your garlic intake.

The minute garlic rule typically refers to how long you should let garlic stand after cutting or crushing it before you cook it. This may maintain some of the allicin, a beneficial but unstable compound in garlic that degrades when fresh garlic is heated.

While many people eat garlic as part of a meal, some people believe eating it on an empty stomach may improve the health benefits associated with it.

However, more research is needed to prove whether eating garlic on an empty stomach provides additional benefits. Eating garlic raw may provide additional benefits, as some of the beneficial compounds in garlic are sensitive to heat.

Garlic is likely safe for most people to consume in the amounts used in food preparation. But some people, including those with gastroesophageal reflux disease GERD and those taking blood thinners may have negative effects from drastically increasing their garlic intake.

Science is now beginning to confirm it. Garlic is safe and healthy for most people. Wondering if raw garlic has more health benefits than cooked garlic? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Garlic has been linked to a long list of health benefits. This article investigates whether garlic can increase your sex drive. Garlic is a much-loved spice, but it may cause side effects like heartburn and digestive issues if you eat too much.

This article explains how much…. Garlic is a popular ingredient enjoyed for both its unique flavor and powerful health benefits. This article takes a closer look at whether you should….

Eating garlic provides many health benefits, including improved immune function. It can help prevent the common cold and the flu. Black garlic is raw garlic that has been fermented.

It has a different flavor and health benefits than raw garlic.

: Garlic supplements for athletes

5 health benefits of garlic and how much to add to your diet	Thus, limited studies have been reported on anti-fatigue effect using garlic supplementation in animal or patients. Regarding the previous study Ushijima et al. Moreover, the running time of the mice given heated garlic juice and garlic powder did not significantly improve, however AGE significantly improved the running time from s to s [ 14 ]. Verma et. al have reported the effects of garlic oil supplementation for six weeks on cardiac performance and exercise tolerance in 30 patients with coronary artery disease [ 15 ]. After the baseline treadmill stress test, the subjects consumed AGE for 6 weeks, after which the treadmill stress tests were repeated. AGE significantly reduced the heart rate at peak exercise, and the work load of the heart, was improved after exercise when compared to the baseline test values. Exercise tolerance was also improved by approximately 1. Evidently, our present study showed that AGE administration enhanced the isokinetic muscle strength; it specifically affected concentric extensor and flexor work properties. However, we did not found any favourable or unfavourable effect on muscle fatigue index. This was an unexpected result, because most of the studies have indicated that AGE increases exercise tolerance with physiological and psychological antifatigue effects. In particular, Morihara et al. Moreover, the SOD activity was increased 5-fold. Levels of NO levels were slightly decreased, whereas AGE enhanced NO levels about 2-fold [ 19 ] moreover, lactic acid concentration was similar in both groups. These results indicate that AGE may facilitate the modulation of aerobic glucose metabolism, reduce oxidative stress, and support oxygen supply based on vasodilatation, suggesting that AGE improves the various damages associated with physical fatigue. To clarify the mechanism underlying the anti-fatigue effect and active component of AGE, further studies are warranted in human subjects. With regard to supplementation, nutrients such as glucose and protein that cause an insulin response [ 33 ] these can directly activate mTOR through PI3K-Akt signalling [ 34 ]. Furthermore, AGE improves skeletal muscle oxidative enzyme activity and promotes oxygen supply via NO production [ 19 ], indicating that AGE contributes to the enhancement of physical strength. This may suggest that AGE stimulates energy metabolism, although the mechanism is not yet understood. An unexpected finding of the present study was that fat mass significantly increased during the experimental period and the reasons for this need to be investigated. We correlated muscle strength and body weight, and these did not influence the muscles parameters measured. The present findings indicate that AGE supplementation increases the knee isokinetic muscle flexor and extensor contractile properties in different velocity. In addition, AGE enhanced muscle work properties in both flexor and extensor muscle group than the torque values, and it had more favourable effect on flexor muscles group than the extensor group in both velocity in untrained healthy human knee. Limitations to the present study include: 1 daily nutrition level and metabolism was not followed and may have had a significant effect on the muscle strength values. This work was supported by the Balikesir University Scientific Research Project with Grant No. No other organization or institution cofinanced this research. The author would like to thank Prof. Khalid Rahman, School of pharmacy and Biomolecular Sciences, Liverpool John Moores University for providing AGE supplementation. The author wishes to thank Master Degree student Cenk Biryol for organizing the study volunteers. Navbar Home Articles In Process Archive. Author Guidelines Submit Manuscript. Information for Authors Information for Editors Information for Reviewers. Aged Garlic Supplementation Improves Muscle Performance Properties in Untrained Male Zekine Punduk Published Date: Corresponding Author. com Received Date: April 06, ; Accepted Date: April 26, ; Published Date: May 03, Citation: Punduk Z. Electronic J Biol, Visit for more related articles at Electronic Journal of Biology. Keywords AGE supplementation, Isokinetic muscle strength, Muscle work. Introduction The role of nutritional supplements in enhancing performance and recovery from injury has been investigated in a wide variety of sports. Method 2. In order to account for variable repetitions in which different subjects attained their single highest repetition value for each isokinetic variable, a second FI was calculated: Formula II. Statistical methods All calculations were performed using SPSS software SPSSInc, Chicago, Illinois, USA. Pre-Supp Test 1 Post-Supp Test 2 Washout Test 3 F P Significant difference Weight kg A significant difference was found by repeated measures by ANOVA. Significant differences were observed between post-supplementation and washout period in experimental sessions. Scientists attribute the improved short term memory to the antioxidants in garlic that combat oxidative stress. This study did not indicate that garlic would have an impact on long-term memory. Other studies have indicated a positive effect on those with mild memory issues associated with aging. High doses of garlic supplements appear to increase antioxidant enzymes and maintain cholesterol and blood pressure levels already within normal range. This combination of effects appears to promote cognitive and cardiovascular health. While garlic certainly has favorable properties, you still may want to limit your consumption. Just two cloves of raw garlic a day will yield positive effects while minimizing the negative effects that so many think of when considering garlic supplements. Too much garlic on an empty stomach can cause flatulence, gastrointestinal distress, and changes in your intestinal flora. Garlic does have some potential adverse side effects. Here are the most common negative side effects that can happen with garlic consumption:. The safety of garlic appears to depend primarily on how you take it. Aged garlic extract or AGE seems to have the safest profile and the least side effects compared to other forms of garlic. If you take medication regularly, ask your doctor about the potential interactions that could occur with a regular garlic supplement. While garlic extract has the fewest potential side effects, garlic is most effective when eaten raw. Garlic supplements ultimately, though, can do the job well also. When you eat garlic raw, you're taking full advantage of the Allicin, which you can lose when you cook the garlic. Garlic supplements are a close second to raw garlic. They still have the powerful effects of garlic without the pungent taste. In short, garlic consumption can improve your overall health. You can see improvement in your heart health, immunity, athletic performance, and cognitive function with a regular garlic supplement. Try a regimen of garlic for a month to give it a full chance at working. Kizhakekuttu TJ, Gutterman DD, Phillips SA, Jurva JW, Arthur EIL, Das E, et al. Measuring FMD in the brachial artery: how important is QRS gating? Article PubMed Central PubMed Google Scholar. Kiesewetter H, Jung F, Mrowietz C, Pindur G, Heiden M, Wenzel E. Effects of garlic on blood fluidity and fibrinolytic activity: a randomized, placebo-controlled double-blind study. Br J Clin Pract Suppl. Jung EM, Jung F, Mrowietz C, Kiesewetter H, Pindur G, Wenzel E. Influence of garlic powder on cutaneous microcirculation. Rognmo Ø, Bjørnstad TH, Kahrs C, Tjønna AE, Bye A, Haram PM, et al. Endothelial function in highly endurance trained men: effects of acute exercise. J Strength Cond Res. Silber HA, Ouyang P, Bluemke DA, Gupta SN, Foo TK, Lima JA. Why is flow-mediated dilation dependent on arterial size? Assessment of the shear stimulus using phase-contrast magnetic resonance imaging. Morihara N, Nishihama T, Ushihima M, Ide N, Takeda H, Hayama M. Garlic as an anti-fatigue agent. Mol Nutr Food Res. Ince DI, Sonmez GT, Ince ML. Effects of garlic on aerobic performance. Turk J Med Sci. Download references. Human Performance Laboratory, Department of Kinesiology, James Madison University, Bluestone Dr, MSC , Harrisonburg, VA, , USA. Womack, D. Lawton, L. Redmond, M. You can also search for this author in PubMed Google Scholar. Correspondence to C. CJW and DJL participated in study design, blood draws and assays, data analysis and drafted the manuscript. MKT and LR participated in the data collection for variables related to vasoreactivity, statistical analysis for those variables and drafted the manuscript. TAH participated in study design and drafting the manuscript. All authors read and approved the final manuscript. Reprints and permissions. Womack, C. et al. The effects of acute garlic supplementation on the fibrinolytic and vasoreactive response to exercise. J Int Soc Sports Nutr 12 , 23 Download citation. Received : 25 August Accepted : 30 April Published : 14 May Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Research article Open access Published: 14 May The effects of acute garlic supplementation on the fibrinolytic and vasoreactive response to exercise C. Womack 1 , D. Lawton 1 , L. Redmond 1 , M. Hargens 1 Show authors Journal of the International Society of Sports Nutrition volume 12 , Article number: 23 Cite this article Accesses 4 Citations 12 Altmetric Metrics details. Abstract Background The purpose of this project was to examine the effects of acute garlic supplementation on fibrinolysis and vasoreactivity both at rest and following maximal exercise. Methods Eighteen healthy trained males Results VO 2 max was greater for the garlic treatment trial vs. Conclusion Acute garlic supplementation does not alter vasoreactivity, fibrinolytic potential or the fibrinolytic response to exercise in young healthy trained males. Introduction Prior epidemiological studies have observed that garlic improves the risk for the development of cardiovascular disease CVD [ 1 , 2 ]. Supplementation Participants were given a packet containing either the placebo treatment PT , which consisted of three gel capsules containing flour, or the garlic treatment GT , which consisted of three mg capsules of Kyolic Brand powdered aged garlic extract Mission Viejo, CA. Exercise tests Upon arrival at the laboratory, participants assumed a semi-recumbent position for 20 min prior to obtaining a baseline blood sample and measuring flow-mediated dilation FMD of the brachial artery. Blood sampling For each blood sample, 5 ml of venous blood was collected in a tube treated with acidified citrate Biopool International; Ventura, Calif and an additional 5 ml of blood was collected in an ethylenediaminetetraacetic acid EDTA tube. Flow mediated dilation Flow mediated dilation of the brachial artery was measured on three separate occasions during each trial: at resting prior to the exercise test, beginning within 2 minutes post exercise test, and 1 hour post exercise test. Statistical analysis The primary dependent variables studied for the present investigation were tPA activity, tPA antigen, PAI-1 activity, and FMD. Results Gas exchange data was available for seventeen of the subjects. Full size image. Table 1 Mean FMD, peak diameter and time to peak diameter ± Std. Dev for both conditions at all three time-points Full size table. Discussion The primary finding of this study is that acute garlic supplementation does not improve resting fibrinolytic potential or vasoreactivity; nor does it affect the fibrinolytic or vasoreactive response to exercise in young, healthy males. Conclusion In summation, the present study does not support the hypothesis that acute supplementation with garlic enhances the resting of post-exercise fibrinolysis or vasoreactivity in young, healthy males. References Kendler BS. Article CAS PubMed Google Scholar Keys A. Article CAS PubMed Google Scholar Silagy C, Neil A. CAS PubMed Google Scholar Stevinson C, Pittler MH, Ernst E. Article CAS PubMed Google Scholar Ziaei S, Hantoshzadeh S, Rezasoltani P, Lamyian M. Article CAS PubMed Google Scholar Steiner M, Lin RI. Google Scholar McMahon FG, Vargas R. CAS PubMed Google Scholar Vorberg G, Schneider B. Google Scholar Bordia A, Bansai HC, Arora SK, Singh SV. Article CAS PubMed Google Scholar Bordia AK, Joshi HK, Sanadhya YK, Bhu N. Article CAS PubMed Google Scholar Bordia AR, Samadhya SK, Rathore AS, Bhu N. CAS Google Scholar Arora R, Arora S, Gupta RK. Article CAS PubMed Google Scholar Chutani SK, Bordia A. Article CAS PubMed Google Scholar Bordia A, Sharma KD, Parmar YK, Verma SK. CAS PubMed Google Scholar Gadkari JV, Joshi VD. CAS PubMed Google Scholar Legnani C, Frascaro M, Guazzaloca G, Ludovici S, Cesarano G, Coccheri S. CAS Google Scholar Mittleman MA, Maclure M, Tofler GH, Sherwood JB, Goldberg RJ, Muller JE. Article CAS Google Scholar Ciampricotti R, El Gamal M, Relik T, Taverne R, Panis J, de Swart J, et al. Article CAS PubMed Google Scholar Morihara N, Sumioka I, Moriguchi T, Naoto U, Kyo E. Article CAS PubMed Google Scholar Morihara N, Ushujima M, Kashimoto N, Sumioka I, Nishihama T, Hayama M, et al. Article CAS PubMed Google Scholar Das I, Khan NS, Sooranna SR. Article CAS PubMed Google Scholar Williams MJA, Sutherland WHF, McCormick MP, Yeoman DJ, de Jong SA. Article CAS PubMed Google Scholar Angleton P, Chandler WL, Schmer G. Article CAS PubMed Google Scholar Paton CM, Nagelkirk PR, Coughlin AM, Cooper JA, Davis DA, Hassouna H, et al. Article CAS PubMed Google Scholar Cooper JA, Nagelkirk PR, Coughlin AM, Pivarnik JM, Womack CJ. Article Google Scholar Beaumont V, Greenleag JE, Juhos L. PubMed Google Scholar Betik AC, Luckham VB, Hughson RL. CAS Google Scholar Kooijman M, Thijssen DHJ, de Groot PCE, Bleeker MWP, van Kuppevelt HJM, Green DJ, et al. Article PubMed Central CAS PubMed Google Scholar Harris RA, Nishiyama SK, Wray DW, Richardson RS. Article PubMed Central CAS PubMed Google Scholar Dyson KS, Shoemaker JK, Hughson RL. Article CAS PubMed Google Scholar Gill RW. Article CAS PubMed Google Scholar Parker BA, Ridout SJ, Proctor DN. Article CAS PubMed Google Scholar Pyke KE, Poitras V, Tschakovsky ME. Article CAS PubMed Google Scholar Pyke KE, Tschakovsky ME. Article PubMed Google Scholar Kizhakekuttu TJ, Gutterman DD, Phillips SA, Jurva JW, Arthur EIL, Das E, et al. Article PubMed Central PubMed Google Scholar Kiesewetter H, Jung F, Mrowietz C, Pindur G, Heiden M, Wenzel E. CAS PubMed Google Scholar Jung EM, Jung F, Mrowietz C, Kiesewetter H, Pindur G, Wenzel E. CAS Google Scholar Rognmo Ø, Bjørnstad TH, Kahrs C, Tjønna AE, Bye A, Haram PM, et al. Article PubMed Google Scholar Silber HA, Ouyang P, Bluemke DA, Gupta SN, Foo TK, Lima JA. Article Google Scholar Morihara N, Nishihama T, Ushihima M, Ide N, Takeda H, Hayama M. Article CAS PubMed Google Scholar Ince DI, Sonmez GT, Ince ML. CAS Google Scholar Download references. Acknowledgements The authors do not have any acknowledgements. Author information Authors and Affiliations Human Performance Laboratory, Department of Kinesiology, James Madison University, Bluestone Dr, MSC , Harrisonburg, VA, , USA C. Hargens Authors C. Womack View author publications. View author publications. Additional information Competing interests The authors declare that they have no competing interests. About this article. Cite this article Womack, C. Copy to clipboard. Journal of the International Society of Sports Nutrition ISSN: Contact us Submission enquiries: Access here and click Contact Us General enquiries: info biomedcentral.
The benefits of black garlic for athletic performance	Measurement of blood Garlic supplements for athletes by ultrasound: Garlic supplements for athletes and sources of error. Verma et. Supplemenrs Is Garlic Healthy For You? Supplements, M. Mittleman MA, Enhancing muscular endurance M, Tofler Longevity nutrition tips, Sherwood JB, Supplemments RJ, Muller JE. This compound is often released while running to supply more oxygen to working muscles. Popular Categories Tech News Policy News Personal Finance News Mobile News Business News Ecommerce News Auto News Startups News Stock Market News Finance News Entertainment News Economy News Careers News Apps News International News Politics News Education News Advertising News Life News Health News Science News India News Retail News Sports News Personalities News Corporates News Environment News World News Tech Buying Guides BI Voices Insider Reviews.
Recent Comments	Read article. There is no doubt that garlic is an excellent addition to an athlete and bodybuilder's diet. Ultimately, more research is needed. Jun 27, Written By Joe Leech, MS. The original cohort consisted of 20 subjects but two of these subjects dropped out. MKT and LR participated in the data collection for variables related to vasoreactivity, statistical analysis for those variables and drafted the manuscript.

Garlic supplements for athletes -

Try topping your yogurt with some blueberries or throwing raspberries into your oatmeal. Which is exactly why you need garlic. A huge body of research suggests that garlic can improve cholesterol ratios and reduce triglycerides, blood pressure, and arterial stiffness.

And a healthy heart and body is key to keeping you in the outdoors. Raw chopped or crushed garlic contains the most beneficial compounds. Buy prechopped garlic and save the time and mess of peeling.

Two words: gut health. This fermented milk and grain drink is a probiotic bomb. Kefir in particular may improve your immunity while cutting inflammation—keys to post-workout recovery. You can drink it straight or add it to your morning smoothie.

Take our word for it : Spuds are the original superfood. These qualities also make potatoes a killer endurance food some ultrarunners even carry bagged mashed potatoes in lieu of goos.

Roast one up with a little salt for the ultimate easy and healthy side dish. All nuts and seeds are great. They pack healthy fats and essential fatty acids and offer high levels of magnesium and selenium.

The former may reduce exercise-induced extreme physical stress, while the latter is a potent antioxidant. So why single out sunflower seeds? If you find a cheaper performance food, you probably stole it. Studies consistently show that it improves your anaerobic capacity , endurance , power output , and reaction time while reducing your perception of exercise-induced suffering.

But beware: Using caffeine is a little more nuanced than just pounding espressos. Search Search. Garlic is low in calories and rich in vitamin C, vitamin B6, and manganese. It also contains trace amounts of various other nutrients. Research from suggests that aged garlic extract AGE can boost your immune system.

The study found that people who took AGE supplements for 3 months during the cold and flu season experienced less severe symptoms and fewer days missed of school or work. Other research suggests that the compounds in garlic may have antiviral properties.

In addition to boosting your immune system, it may help prevent viruses from entering host cells or from replicating within your cells. Garlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold.

According to the World Health Organization , cardiovascular diseases like heart attack and stroke are responsible for more deaths than almost any other condition. High blood pressure, or hypertension , is one of the most important factors that may lead to these diseases.

A meta-analysis of studies found garlic supplements to reduce blood pressure in people with high blood pressure. The analysis noted that the effect of garlic was similar to some blood pressure medications but with fewer side effects.

A review notes that allicin in garlic may limit the production of angiotensin II, a hormone that increases blood pressure. It may also relax your blood vessels, allowing blood to flow more easily.

Garlic supplements appear to improve blood pressure for those with known high blood pressure. In some cases, supplements may be as effective as regular medications.

A research review suggests that garlic can lower total and LDL bad cholesterol. The authors recommend that people with high cholesterol eat more garlic but caution that more research is needed to verify their findings. Researchers noted this effect in people with slightly raised cholesterol levels.

But garlic does not seem to have the same effect on triglyceride levels , another risk factor for heart disease. Research also suggests that garlic does not have an effect on HDL good cholesterol. Garlic supplements seem to reduce total and LDL bad cholesterol, particularly in those with slightly high cholesterol.

There appears to be no effect on HDL good cholesterol and triglycerides. Oxidative damage from free radicals contributes to the aging process and related cognitive decline. Animal studies suggest that allicin in garlic may also help protect against cognitive decline.

Human research is needed before we can fully understand its potential. Garlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

In a Chinese study , older adults who consumed garlic at least weekly lived longer than those who consumed garlic less than once a week. The fact that it can help defend against infectious diseases is also important.

Such diseases are common causes of death, especially in older adults or people with weakened immune systems. Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer. Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers.

Olympic athletes in ancient Greece consumed garlic to improve their performance. While rodent studies have shown that garlic helps with exercise performance, there have been very few human studies.

However, it may have reduced exercise-related oxidative stress and muscle damage. A small study also noted that garlic supplements might increase oxygen capacity during exercise. But more research is needed to confirm this potential benefit. Animal studies suggest that garlic may improve physical performance.

The benefits for humans are not yet conclusive. Ultimately, more research is needed. At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. Allicin in garlic can help reduce levels of lead in your blood and vital organs.

It also reduced many clinical signs of toxicity, including headaches and high blood pressure. A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause.

Results of a clinical trial published in showed that garlic can reduce oxidative stress that leads to osteoporosis.

The participants took garlic tablets equal to about 2 grams of fresh garlic per day. A study found that 12 weeks of garlic supplements 1 gram per day helped reduce pain in women with knee osteoarthritis and obesity or overweight. Garlic appears to have some benefits for bone health by reducing oxidative stress.

Still, more human studies are needed. Garlic is very easy to include in your current diet. It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil. A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

This works as a very simple and nutritious salad dressing. Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings, and more. Keep in mind that garlic has some downsides, such as bad breath.

Some people are also allergic to garlic. Garlic may also affect your blood clotting ability. If you have a bleeding disorder or are taking blood-thinning medications , talk with a doctor before increasing your garlic intake.

The minute garlic rule typically refers to how long you should let garlic stand after cutting or crushing it before you cook it.

This may maintain some of the allicin, a beneficial but unstable compound in garlic that degrades when fresh garlic is heated. While many people eat garlic as part of a meal, some people believe eating it on an empty stomach may improve the health benefits associated with it.

However, more research is needed to prove whether eating garlic on an empty stomach provides additional benefits. Eating garlic raw may provide additional benefits, as some of the beneficial compounds in garlic are sensitive to heat. Garlic is likely safe for most people to consume in the amounts used in food preparation.

But some people, including those with gastroesophageal reflux disease GERD and those taking blood thinners may have negative effects from drastically increasing their garlic intake.

Science is now beginning to confirm it. Garlic is safe and healthy for most people. Wondering if raw garlic has more health benefits than cooked garlic? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Garlic has been linked to a long list of health benefits.

Athleres the right plan and Garlic supplements for athletes right discipline, fr can get seriously shredded in just 28 days. Gut health and autoimmune diseases age 62, "Big Garlic supplements for athletes shares supplementw wisdom to dominate one Garilc the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength. Garlic has an interesting additional benefit — it has been shown to lower cortisol levels. A catabolic hormone, cortisol is an adversary of testosterone, as the two compete for the same growth-stimulating sites within muscle cells.