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garlic

Description

Garlic (Allium sativum L.) is a globally recognized spice, originating from Central Asia, that humans have utilized for culinary and medicinal purposes for thousands of years, with documented use dating back to ancient Egypt. It works in your body and brain through its diverse bioactive sulfur compounds, like allicin and S-allyl-cysteine, and is most known for its potent antioxidant, anti-inflammatory, cardiovascular protective, and emerging neuroprotective effects. Numerous studies, including over a thousand in the last decade, indicate that garlic constituents can protect neuronal cells from damage, reduce cardiovascular risk factors linked to dementia, and may improve cognitive functions in certain experimental models.

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Categories & Effectiveness

Learn about our rating methodology

Brain Health

Brain Antioxidant Shield

7/10

Strong evidence of effectiveness

Acetylcholine Support

5/10

Moderate evidence of effectiveness

Brain Circulation Boost

4/10

Moderate evidence of effectiveness

Neuro-Repair Support

2/10

Limited evidence of effectiveness

Cognition

Memory & Recall

4/10

Moderate evidence of effectiveness

Learning Speed

3/10

Limited evidence of effectiveness

Physical Performance

Blood Sugar Support

6/10

Moderate evidence of effectiveness

Fat Metabolism

5/10

Moderate evidence of effectiveness

Systemic Health

Cholesterol Management

8/10

Strong evidence of effectiveness

Systemic Antioxidant

8/10

Strong evidence of effectiveness

Anti-Inflammatory (Systemic)

7/10

Strong evidence of effectiveness

Liver Protection

7/10

Strong evidence of effectiveness

Dosage & Side Effects

Recommended Dosage

Dosage for garlic varies depending on the form and intended use. Typical adult doses range from 600-1500mg of garlic powder daily, often divided into multiple doses. A fresh clove of garlic daily is also a common recommendation for general health. Avoid exceeding 2500mg daily without consulting a healthcare professional.
  • Key Dosage Tips:
  • Start with a lower dose to assess tolerance.
  • Consider enteric-coated supplements to minimize digestive upset.
  • Consult a healthcare provider for personalized dosage advice, especially if you have underlying health conditions.

Potential Side Effects

Garlic is generally safe for most people when consumed in moderate amounts. Common side effects include bad breath, body odor, heartburn, and gas. Higher doses may lead to digestive upset or diarrhea. Use cautiously if you have a pre-existing bleeding disorder or are taking blood-thinning medications. Rare but serious side effects include allergic reactions, such as rash, itching, or difficulty breathing.

Bioavailability & Half-Life

The bioavailability of garlic's active compounds, such as allicin, is variable and depends on the form of garlic consumed. Allicin itself is unstable and quickly converts to other sulfur-containing compounds. These compounds are metabolized in the liver, with S-allylcysteine (SAC) having a longer half-life than allicin. SAC is readily absorbed and may be a key contributor to garlic's sustained effects.

Interactions & Stacks

Avoid combining garlic with blood-thinning medications such as warfarin or aspirin, as garlic's own antiplatelet properties may increase the risk of bleeding. Be cautious when using garlic with antihypertensive drugs, as it can lower blood pressure and potentially cause hypotension. Garlic may also interact with medications metabolized by liver enzymes (CYP450), potentially altering their effectiveness.

Recommended Products

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Benefits by Use Case

Cardiovascular Support

Helps lower cholesterol and blood pressure, reducing the risk of heart disease. Effects are most pronounced with consistent, long-term use. However, effects can be modest.

User Review:

Taking garlic by mouth seems to reduce systolic blood pressure by about 7-9 mmHg and diastolic blood pressure by about 4-6 mmHg in people with high blood pressure.

Immune System Boost

May enhance immune cell function and reduce the severity of colds and flu. Allicin and other compounds exhibit antimicrobial and antiviral properties. Not effective against all pathogens.

User Review:

Supplementation with aged garlic extract improves both NK and gammadelta-T cell function and reduces the severity of cold and flu symptoms.

Antioxidant Protection

Helps neutralize free radicals and reduce oxidative stress, protecting cells from damage. Aged Garlic Extract (AGE) is particularly rich in antioxidant compounds, such as S-allylcysteine (SAC).

User Review:

AGE exerted its antioxidant action by scavenging reactive oxygen species and enhancing the cellular antioxidants like reduced glutathione (GSH), superoxide dismutase (SOD), catalase (CAT) and glutathione peroxidase (GPx) of vascular endothelial cells.

Liver Support

May improve liver health by reducing fat buildup and protecting against damage. Shows promise in managing nonalcoholic fatty liver disease (NAFLD).

User Review:

Taking garlic powder by mouth seems to help to improve liver health in people with NAFLD.

Mechanism of Action

Garlic's diverse health benefits stem from its unique composition of organosulfur compounds, primarily allicin and its derivatives. In simple terms, when garlic is crushed or chopped, the enzyme alliinase converts alliin into allicin. This allicin then breaks down into other compounds like diallyl disulfide (DADS) and S-allylcysteine (SAC). These compounds exert various biological effects:
  • Cardiovascular Health: Garlic can inhibit cholesterol synthesis in the liver, reduce LDL cholesterol levels, and prevent LDL oxidation. It also promotes vasodilation by increasing nitric oxide production, leading to lower blood pressure.
  • Immune Support: Garlic enhances the activity of immune cells like natural killer (NK) cells and T cells. Its antimicrobial properties help fight off bacterial, viral, and fungal infections.
  • Antioxidant Effects: Garlic compounds scavenge free radicals, reducing oxidative stress and protecting cells from damage. They also modulate inflammatory pathways, reducing chronic inflammation.

Frequently Asked Questions

Where to Buy garlic

Based on quality, price, and customer reviews, here are our top recommended garlic supplements:

As an Amazon Associate we earn from qualifying purchases. Prices and availability are accurate as of the date/time indicated and are subject to change.

Summary & Expert Opinion

Garlic offers a range of potential health benefits, primarily for cardiovascular and immune system support. It's relatively safe for most people when consumed in moderation, making it a worthwhile addition to a healthy diet. However, it's essential to be aware of potential drug interactions and side effects, especially with higher doses.
  • Key Strengths: Well-researched for cardiovascular benefits, readily available in various forms, and generally safe for most.
  • Key Weaknesses: Potential for drug interactions, digestive upset in some individuals, and limited evidence for direct cognitive enhancement in humans.
  • Recommendation: Incorporate garlic into your diet for overall wellness, but exercise caution if you have bleeding disorders, are taking medications, or experience digestive issues.


Deeper Dive:

Garlic's beneficial effects are attributed to its complex array of organosulfur compounds. Allicin, formed from alliin by the enzyme alliinase when garlic is crushed, is a key player. However, allicin is unstable and quickly breaks down into other compounds like diallyl disulfide (DADS) and S-allylcysteine (SAC). These compounds interact with various biological pathways.
  • Cardiovascular Mechanisms: Garlic's lipid-lowering effects involve inhibiting HMG-CoA reductase, a key enzyme in cholesterol synthesis. It also impacts platelet aggregation by inhibiting thromboxane formation and modulating calcium mobilization. Its vasodilatory effects are linked to nitric oxide (NO) production, which relaxes blood vessels.
  • Immune Modulation: Garlic compounds modulate cytokine expression, influencing the balance between Th1 and Th2 lymphocytes. This may contribute to its immune-boosting effects. Aged Garlic Extract (AGE) has been shown to enhance natural killer (NK) cell activity, which is crucial for fighting infections.
  • Antioxidant Actions: Garlic's antioxidant activity stems from its ability to scavenge reactive oxygen species (ROS) and enhance cellular antioxidant enzymes like superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx). It can also prevent LDL oxidation, a key step in atherosclerosis.


However, some studies show mixed results, and human clinical trials are needed to confirm these effects. For example, the precise mechanism of action for garlic's antihypertensive effects remains controversial. The inconsistent findings could be attributed to differences in garlic preparations, study designs, and participant characteristics.
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Research Studies

Showing 5 of 11 studies

Therapeutic Potential of Allicin and Aged Garlic Extract in Alzheimer’s Disease (2022)

anti-inflammatory antioxidant learning improvement +2 more

Allicin, an Antioxidant and Neuroprotective Agent, Ameliorates Cognitive Impairment (2021)

anti-inflammatory antioxidant cholinesterase inhibition +2 more

Bioactive Compounds and Biological Functions of Garlic (Allium sativum L.) (2019)

anti-inflammatory anticancer antioxidant +2 more

Nutritional prevention of cognitive decline and dementia (2018)

cognitive decline diet nutrition +1 more

Neuroprotective Effects of Garlic A Review (2008)

anti-apoptotic anti-atherogenic antioxidant +2 more