However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the common cold and flu.
You should still wash your hands , avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system. Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers.
However, research in human subjects is lacking, and it's not proven that garlic consumption can actually prevent or treat cancer. A 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. In addition, a report suggested that garlic can reduce lipids in the blood, which means lower cholesterol and thus a lower risk for plaque build up in the cardiovascular system.
The amount of garlic needed to achieve these heart healthy effects differ among individuals. However, looking at the research available on the subject, it's best to consume about four fresh cloves of garlic per week, says Puja Agarwal , PhD, a nutrition epidemiologist at Rush University Medical Center.
Historically, Ancient Greek athletes ate garlic before an event to improve their performance. That's because garlic releases nitric oxide , a compound that relaxes blood vessels and lowers blood pressure. This compound is often released while running to supply more oxygen to working muscles.
Some animal studies in rats and mice have also found that garlic can improve athletic endurance, finds a review. However, Brigman notes the inconclusive data in human subjects means we can't draw definitive conclusions.
Brigman says to opt for whole garlic rather than the pre-minced version in jars, as you will get the most health and medicine benefits from raw garlic. This is because the alicin in garlic, which contributes to many of its health benefits, is most potent briefly after it has been chopped, crushed, or chewed. Bottom Line: Regularly eating garlic may help prevent the common cold or the flu.
If you do get sick, eating garlic can reduce the severity of your symptoms and help you recover faster. The enzyme alliinase , which converts alliin into the beneficial allicin, only works under certain conditions. It can also be deactivated by heat.
One study found that as little as 60 seconds of microwaving or 45 minutes in the oven can deactivate alliinase and another study found similar results 16 , However, it was noted that crushing garlic and allowing it to stand for 10 minutes before cooking can help prevent the loss of its medicinal properties. The researchers also state that the loss of health benefits due to cooking could be compensated for by increasing the amount of garlic used.
Bottom Line: Ensure whole garlic is crushed, chewed or sliced before it's eaten. Let crushed garlic stand for 10 minutes before you cook it.
Powdered garlic is made from fresh garlic that has been sliced and dried. It does not contain allicin, but is said to have allicin potential. Powdered garlic is processed at low temperatures and then put inside capsules to protect it from stomach acid. This helps the enzyme alliinase survive the harsh environment of the stomach so that it can convert alliin to the beneficial allicin in the intestine.
Unfortunately, it is unclear how much allicin can be derived from powdered garlic supplements. This varies greatly depending on the brand and preparation 18 , When raw garlic has been sliced and stored in 15—20 percent ethanol for more than 1. This type of supplement does not contain allicin, but it does retain the medical properties of garlic. Many of the studies showing benefits against colds and the flu used aged garlic extract 2 , 10 , Garlic oil is also an effective supplement and is made by infusing raw garlic into cooking oils.
You can add it directly to your meals or take it in capsules. However, it's worth noting that animal studies have shown that garlic oil can be toxic to rats at higher doses and in certain conditions Homemade garlic oil has also been linked with several cases of botulism , so if you're going to make your own, make sure to use proper preservation methods 22 , 23 , Bottom Line: Common types of garlic supplements include powdered garlic, aged garlic extract and garlic oil.
Aged garlic extract may be the best type. The minimum effective dose for raw garlic is one segment clove eaten two to three times per day. You can also take an aged garlic supplement.
In that case, a normal dose is to 1, mg per day. Pass the gum, please! On rare occasions, garlic supplements can cause headaches, fatigue, appetite loss, muscle aches, dizziness and allergic reactions such as asthma attacks or skin rashes.
Be sure to consult your doctor before taking any garlic supplement. Our expert shares six ways that garlic boosts your health. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. What Is a Superfood, Anyway? Is Whey Protein Good for You? Do Brain Supplements Actually Work? Trending Topics.
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