11 Proven Health Benefits of Garlic
By Joe Leech
Post on 2025-10-28
Current research shows that garlic may have some real health benefits, such as protection against the common cold and the potential to help lower blood pressure and cholesterol levels.
“Let food be thy medicine, and medicine be thy food.”
Those are famous words attributed to the ancient Greek physician Hippocrates, often called the father of Western medicine.
He prescribed garlic to treat various medical conditions — and modern science has confirmed many of these beneficial health effects.
Throughout ancient history, people widely usedTrusted Source garlic for its health and medicinal properties.
Scientists now know that most of garlic’s health benefits are due to the formation of sulfur compounds when you chop, crush, or chew a garlic clove.
Perhaps the most well-known compound is allicinTrusted Source. However, allicin is an unstable compound that is only briefly present in fresh garlic after you cut or crush it.
Other compounds that may play a role in garlic’s health benefits include diallyl disulfideTrusted Source and S-allyl cysteine.
The sulfur compounds from garlic enter your body from the digestive tract. They then travel all over your body, exerting strong biological effects.
SummaryGarlic is a plant in the onion family grown for its distinctive taste and health benefits. It contains sulfur compounds, which experts believe may be have some health benefits.
Calorie for calorie, garlic is incredibly nutritious.
A single clove (about 3 grams) contains 4.5 caloriesTrusted Source, 0.2 grams of protein, and 1 gram of carbs.
Garlic is a good source of several nutrients, such as:
Garlic also contains trace amounts of various other nutrients.
Summary 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 2016 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 propertiesTrusted Source. In addition to boosting your immune system, it may help prevent viruses from entering host cells or from replicating within your cells.
SummaryGarlic and garlic supplements may help prevent and reduce the severity of illnesses like the flu and common cold.
According to the World Health OrganizationTrusted Source, 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 2020 review of studiesTrusted Source found that garlic supplements reduce blood pressure in people with high blood pressure. Researchers linked this to a 16% to 40% lower risk of experiencing cardiovascular events.
The analysis noted that garlic’s effect was similar to that of some blood pressure medications, but with fewer side effects.
A 2019 reviewTrusted Source 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.
SummaryGarlic 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 2018 research reviewTrusted Source 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.
According to 2016 research, taking garlic supplements for more than 2 months could reduce your LDL by up to 10%. 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.
SummaryGarlic 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 or triglycerides.
Oxidative damage from free radicals contributes to the aging process and related cognitive decline.
Garlic contains antioxidants that support your body’s protective mechanisms against oxidative damage. Some 2016 research suggests these antioxidants may significantly reduce oxidative stress and lower your risk of related diseases like Alzheimer’s disease, the most common form of dementia.
Animal studiesTrusted Source suggest that allicin in garlic may also help protect against cognitive decline. Human research is needed before we can fully understand its potential.
Some studiesTrusted Source have found garlic supplements to benefit people with Alzheimer’s disease directly.
SummaryGarlic contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia.
The potential effects of garlic on longevity are basically impossible to prove in humans.
But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
In a 2019 Chinese studyTrusted Source, 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 adultsTrusted Source or people with weakened immune systems.
SummaryGarlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.
Garlic was one of the earliest “performance-enhancing” substances.
Ancient civilizations used garlic to reduce fatigue and improve the work capacity of laborers.
While mouse studiesTrusted Source have shown that garlic helps with exercise performance, there have been very few human studies.
A recent 2023 studyTrusted Source found that garlic didn’t improve cyclists’ performance in a 40-km time trial. However, it may have reduced exercise-related oxidative stress and muscle damage.
SummaryAnimal 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.
A 2012 study involving employees at a car battery plant (who had excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%Trusted Source. It also reduced many clinical signs of toxicity, including headaches and high blood pressure.
Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.
SummaryStudies show that garlic can significantly reduce lead toxicity and related symptoms.
A few recent studies have measured the effects of garlic on bone health, specifically in women after menopause.
Results of a clinical trialTrusted Source published in 2017 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.
Another 2018 study found that 12 weeks of garlic supplements (1 gram per day) helped reduce pain in women with knee osteoarthritis and obesity or overweight.
SummaryGarlic appears to have some benefits for bone health by reducing oxidative stress. Still, more human studies are needed.
The last one isn’t a health benefit but is still important.
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.
