Garlic is linked to several health benefits, especially for the heart, immune system, and inflammation, but effects vary by person and dose. It is generally safe in food amounts, but large supplemental doses can cause side effects or interact with medications, so medical advice is important if you take it regularly as a supplement.

Key health benefits

• Supports heart health: Garlic may help lower blood pressure and reduce total and LDL (“bad”) cholesterol, which can lower the risk of heart disease when used along with a healthy lifestyle. Some studies suggest aged garlic extract can modestly improve blood vessel function and slow atherosclerosis progression.

• Boosts immunity: Compounds like allicin have antimicrobial and antiviral properties, and regular garlic intake has been associated with fewer colds and milder symptoms. Garlic also provides antioxidants that help reduce oxidative stress, which supports overall immune function.

• Anti-inflammatory and antioxidant effects: Garlic contains sulfur compounds and antioxidants that can help reduce inflammation and protect cells from damage, which may benefit conditions involving chronic inflammation and oxidative stress.

Other potential benefits

• Blood sugar and metabolic effects: Small studies suggest garlic may help improve blood sugar control and certain metabolic markers, especially in people with diabetes or metabolic syndrome, though more research is needed.

• Possible bone and joint support: Preliminary human data indicate garlic supplements may reduce markers related to bone loss and may lessen pain in osteoarthritis, especially in women, but evidence is still limited.

• Detox and gut effects: Sulfur compounds in garlic can help protect against heavy metal toxicity and have been shown to lower blood lead levels in highly exposed workers. Garlic also acts as a prebiotic, helping nourish beneficial gut bacteria and supporting digestive health.

Nutritional value and safety

• Nutrient-rich food: One clove of garlic provides small amounts of vitamin C, vitamin B6, manganese, selenium, and other minerals, all at very low calories, making it a nutrient-dense flavoring.

• Safety and side effects: Common issues include bad breath, body odor, heartburn, and stomach upset, especially with raw garlic or high doses. Garlic can increase bleeding risk and may interact with blood thinners and some HIV or tuberculosis drugs, so people on such medications, or before surgery, should consult a healthcare professional before using concentrated garlic supplements.