Blog Nutrition Eating A Clove Of Garlic Before Bed: 6 Reasons Why You Should Do It Daily

Eating A Clove Of Garlic Before Bed: 6 Reasons Why You Should Do It Daily

Most of us use garlic in meals for its great taste and fragrant smell.  You probably plan to use it in the next few hours when preparing your lunch or dinner. Not many of us can resist the great taste it adds to our meals. While we’re all familiar with garlic as an ingredient, did you know that its aroma and flavor are due to the allicin compound that is present in garlic? 

Most people use dried garlic as it’s easy to incorporate as part of salad dressings, marinades, sauces, and soups. Some even use garlic for roasting over meats, blending into smoothies, and chopping into curries. Others prefer eating raw garlic as they enjoy its bitter taste and strong smell. 

It has been argued that eating a clove of garlic before bed can help improve your sleeping habits, and is recommended for those who struggle to fall asleep. Let’s now take you through the benefits of eating a garlic pod right before you snooze.

What Is The Nutritional Value Of Garlic?

Garlic, with its petite size and fragrant aroma, is a highly nutritious vegetable with a variety of minerals and vitamins in it. It contains: 

  • Calcium
  • Copper
  • Iron
  • Phosphorus
  • Magnesium
  • Selenium
  • Potassium
  • Vitamin C 
  • Vitamin B6 (8)

It may be ideal to eat garlic fresh and raw as this helps you get all the essential nutrients that are found in garlic (2). But don’t worry if you prefer it cooked – you’ll still get lots of benefits.

One raw clove of garlic contains approximately 14 calories, 0.57 grams of protein, and 3 grams of carbohydrates. (12)

Read More: Carbs Before Bed: What Does Science Say?

  garlic water benefits

What Is Garlic Good For?

In addition to its culinary use, garlic has many benefits to the body. It has different medicinal values that have historically been used to treat diseases and kill bacteria. Garlic also has a therapeutic effect due to allicin, one of its active ingredients.

See also
Cayenne Pepper Benefits For Skin: Is This The Answer For Glowy Skin?

1. Remedy For Insomnia

You may be wondering how many cloves of garlic you need to sleep like a baby. Well, eating a clove of garlic before bed can be a great way of improving sleeping habits and combating insomnia. 

Garlic has a quite high concentration of allicin, which is a sulfurous compound that may naturally help in the relaxation of the mind (2). It also contains magnesium, which helps reduce nervous system activity, which relaxes the mind and enables you to fall asleep faster. 

Are you struggling with irregular sleep patterns due to a blocked nose at night? Regular consumption of garlic could help unblock the nasal passage, helping you sleep better.

2. Boosts Immunity

Having a weak immune system makes you vulnerable to contracting different diseases and bacteria. Eating a clove of garlic before you go to bed will help support the immune system as it contains various vitamins the body needs to make the immune system stronger.

3. Helps With Colds And Flu

Constant use of garlic may help keep away colds and flu. The vitamins that are found in garlic may help reduce the severity of symptoms that come with the cold. For more rapid healing of the cold and flu, it is essential to know how to eat raw garlic without being affected by its smell and taste. 

Garlic and garlic oil are also prescribed as common home remedies for earaches and ear infections. Its antibacterial properties are considered a safe and effective natural alternative to medicinal ear drops. (9)

See also
Carnivore Diet Meal Plan: Pros, Cons, and Everything Else There Is To Know

BetterMe is your fast-track ticket to a long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

4. Lowers Cholesterol

Suppose you are struggling with high cholesterol levels. Research has indicated that the constant use of garlic may help fight high cholesterol as it contains essential properties that reduce bad lipoproteins in the body. Supplements containing garlic are intended to help prevent the clogging of arteries that results from high cholesterol levels, which helps improve heart health  (2).

A 2019 study found that consuming two capsules of garlic extract a day for two months can lower blood pressure and decrease arterial stiffness for people with hypertension.  (1)

Read More: What Time Should You Stop Eating Before Bed? Meal Timing And Weight Loss

5. Garlic Has Benefits For Men

Garlic is popularly known for its benefits to the male body. Eating garlic can help protect men from prostatitis as it has anti-inflammatory effects, which reduces prostatic inflammation that can lead to prostate cancer if not treated.

For men, eating a clove of garlic before bed can help improve blood circulation in the body, and increased blood flow in the male body is essential as it helps prepare the male organ during intimacy, so it is a great way of boosting libido for men (6).

Every clove of garlic contains healing compounds, so the regular consumption of garlic may help sick young and older men heal faster. 

Men who enjoy bodybuilding can constantly use garlic as it may help in the production of testosterone, which is essential in the building of masculine tissue.

6. Helps In Weight Loss

Garlic supplementation has been linked to greater weight loss and reduced waist circumference (15). 

See also
What Are The 6 Nutrition Groups And Why Should You Care?

The raw garlic benefits may help normalize blood sugar levels, which reduces the urge to eat. This is also a way that many people reduce their weight. It may also help in the constant flow of blood and lymphatic drainage, which can help prevent too much weight gain. Garlic is said to act as an appetite suppressant when eaten raw – it can keep one full for a more extended period.

  eating a clove of garlic before bed

What are the benefits of eating a clove of garlic before bed? 

As garlic has been around as part of our diets for centuries, a great deal of intensive research has been conducted on it. Garlic can be considered extremely beneficial for the body for a variety of reasons. Studies have shown that the consumption of garlic or garlic oil extract has antiviral, antibacterial, antifungal, and antiprotozoal properties. 

Antiviral Properties

  • Research suggests that consuming garlic or garlic oil extract may contribute to combating viral infections such as cytomegalovirus, and rhinovirus. 

Antibacterial Effects

  • Garlic has shown potential effectiveness against diverse bacteria, including salmonella, E. coli, and staph infections.
  • There is speculation that garlic may be beneficial for gut bacteria, which will enhance overall bacterial balance. 

Antifungal Benefits

  • Garlic has shown sensitivity toward fungi such as Candida, Aspergillus, and Cryptococcus.
  • Garlic extract is believed to impede fungal growth and disrupt membrane integrity.

Antiprotozoal Actions

  • Studies have indicated that garlic effectively addresses protozoa – one of the many microorganisms that cause illness.
  • Compounds such as allicin, ajoene, and organosulfides in garlic are believed to contribute to its antiprotozoal properties. (4)

As a result of these properties, garlic is considered to be a health-boosting food. Some of the many reasons why garlic is the superfood you need to integrate into your diet include: 

See also
Ceylon Cinnamon Health Benefits: Is It Safe To Consume?

1. Improves the Immune System

As previously mentioned, garlic has the ability to boost the immune system. Research has shown a reduction in the frequency and severity of common illnesses, such as the common cold, and garlic has been attributed to improved immune cell function.

2. Better Cardiovascular System Health

Studies have found that garlic may enhance cardiovascular health by lowering blood pressure and cholesterol levels. Noteworthy meta-analysis supports the positive impact of garlic on serum lipids, which contribute to cardiovascular well-being. (7)

3. Sustained Brain Health and Cognitive Function

Recent research has suggested garlic’s effectiveness in the management and prevention of Alzheimer’s disease and dementia. Antioxidants found in aged garlic extract are believed to play a role in reducing cognitive impairment. (3)

4. Reduction in Oxidative Stress

Garlic supplementation has demonstrated promise in resolving oxidative stress caused by an imbalance between free radicals and antioxidants in the body. While more research is required, previous studies have indicated positive results in addressing free radical buildup. (13)

5. Liver Protection

Garlic has been studied for its potential to prevent the buildup of toxic substances in the liver. Research has suggested a protective role for garlic in maintaining liver health and supporting detoxification processes. (7)

Eating a clove of garlic before bed

What happens if you eat a clove of garlic every day?

As mentioned, eating a clove of garlic every day can be responsible for the following short- and long-term benefits: 

  1. Helps you sleep better and in less time
  2. Protects against several illnesses, particularly those that are more frequently occurring, such as the common cold and flu
  3. The active compounds in garlic can reduce blood pressure
  4. Garlic is known to improve cholesterol levels in the blood, consequently contributing to reduced risk of heart disease
  5. They contain oxidants that can potentially help prevent diseases such as dementia and Alzheimer’s 
  6. Eating garlic every day can potentially help you live longer, according to a 2019 study (10)
  7. Garlic supplements may improve athletic performance (11)
  8. Eating garlic may help detoxify heavy metals in the body (16
  9. It can potentially improve bone health, particularly in women after menopause, those with knee osteoarthritis, and women who are struggling with obesity (14
See also
Is Vitamin D Good For Your Skin? 7 Benefits You Need From The Sunshine Vitamin

However, despite the multitude of benefits, there are also side effects to eating raw garlic every day. These include: 

Allergic reactions 

  • A reaction to eating garlic can manifest in the form of an itchy rash, swelling, burning or tender skin, bumps and blisters, and areas of dry, crusty skin. 
  • Symptoms can range from mild to severe and typically subside within a few hours to a few days.

Non-allergic reactions:

  • This takes the form of “garlic breath”, body odor, heartburn, belching, upset stomach, and flatulence (gas).

It is advisable to consult your health professional to determine the amount of garlic you can take. This is particularly important for those who have a bleeding disorder or who are taking blood-thinning medications. 

Eating A Clove Of Garlic Before Bed


  • Is it better to chew or swallow garlic?

Chewing garlic is beneficial as it releases allicin, the main compound that gives garlic its health properties. Chewing thoroughly before you swallow it can optimize its potential benefits.

However, if the taste is overpowering or causes discomfort, swallowing minced or crushed garlic with water or adding it to food is an effective alternative. You should always consider personal preference and tolerance when choosing between chewing or swallowing garlic for overall well-being.

  • Can raw garlic affect sleep?

Raw garlic’s potential to affect sleep is twofold. 

  • It contains allicin, which may have calming effects, potentially aiding sleep. 
  • At the same time, its strong flavor and potential to cause indigestion may disrupt sleep for some individuals. 

The impact will vary from person to person, so personal tolerance and preferences play a key role in determining its impact on the body. Experimentation with small amounts and monitoring individual responses can help determine whether raw garlic influences sleep in a positive or negative way.

  • What are the side effects of eating raw garlic at night?

The side effects of eating raw garlic at night can include body odor, potential indigestion, flatulence, and discomfort. However, it is important to understand individual preferences and effects for these to be the only outcome of eating garlic. For others, eating raw garlic has proven to be beneficial to their sleeping schedules.

  • Does garlic increase testosterone?

Garlic is a potent ingredient that is linked to various health benefits. Human and animal studies have suggested that it may enhance sexual function in men by increasing blood flow and fertility. Research on the impact of garlic on women’s sex drives is limited, and its specific effects remain unclear. However, incorporating garlic as part of a balanced diet can contribute to overall health and disease prevention, which offers a simple and enjoyable way to derive potential health advantages. (5)

The Bottom Line

Eating a clove of garlic before bed may protect us from many diseases and bacteria and could also make us sleep comfortably for longer. The constant use of garlic may keep the metabolism high and make us more energetic. It is essential to ensure that we live a healthy lifestyle by eating healthy foods and exercising regularly. This will protect us from many diseases, in addition to helping combat sleep disorders.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 4 major health benefits of garlic, from boosting your immune system to lowering cholesterol (2021, 
  2. Allicin: chemistry and biological properties ( 2013,
  3. Benefits of aged garlic extract on Alzheimer’s disease ( 2019, 
  4. Can Garlic or Garlic Oil Help With Ear Infections? ( 2023, 
  5. Can Garlic Improve Your Sex Life? ( 2021, 
  6. Effects of garlic on brachial endothelial function and capacity of plasma to mediate cholesterol efflux in patients with coronary artery disease (2017,
  7. Effect of garlic on serum lipids: an updated meta-analysis ( 2013, 
  8. Food Data Central Research Result (2018, USDA)
  9. Garlic: a review of potential therapeutic effects ( 2014, 
  10. Garlic Consumption and All-Cause Mortality among Chinese Oldest-Old Individuals ( 2019, 
  11. Garlic supplementation attenuates cycling exercise-induced oxidative inflammation ( 2023, 
  12.  Nutrition Facts: Garlic ( 
  13.  The effects of garlic supplementation on oxidative stress markers ( 2020, 
  14. The effect of a garlic supplement on pain severity, in overweight or obese women with knee osteoarthritis ( 2018, 
  15. The effects of garlic supplementation on weight loss: A systematic review and meta-analysis of randomized controlled trials ( 2021,
  16. Therapeutic role of garlic and vitamins C and E ( 2020,
150 million people
have chosen BetterMe

I've struggled to maintain programs…

I've struggled to maintain programs before, but somehow I've been able to stick with this. I enjoy the workouts and have made healthy changes to my diet with the challenges. Its nice for something to really have stuck and worked. I did the sugar free challenge and it's really changed how I relate to the signals my body is giving me about the food I'm eating.

Our Journey

This has been an awesome journey for my wife and I. Not only are we losing weight , but we are living a new life style. Our eating habits have been reformed by following the meal plan and our bodies have become stronger by simply doing the ten minute, sometimes twenty minute workouts. It really has been easy and convenient to transition into a healthier routine and has truly re energized our lives moving forward into the future.

It Works! This program is working for me!

lynne R.
This program is working for me! After a little over a month, I have lost 10 pounds. Slow, but steady. Guided exercises are done daily and there is an option to do other routines beside the one chosen for the day. It is very helpful having the recipes for all meals plus a snack. Would like if we could know the ingredients the day before. Makes preparing alot easier. I like the fact that alternative foods are suggested in case you can't eat(or don't like) the recipes listed. This is a very good program. Stick to it and YOU will see results. I have!