Tuesday, October 28, 2025

11 Proven Health Benefits of Garlic


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.

1. Garlic contains compounds with potent medicinal properties

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.

2. Garlic is highly nutritious but has very few calories

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.

3. Garlic can help protect against illness, including the common cold

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.

4. The active compounds in garlic can reduce blood pressure

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.

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.

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.

5. Garlic improves cholesterol levels, which may lower the risk of heart disease

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.

6. Garlic contains antioxidants that may help prevent Alzheimer’s disease and dementia

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.

7. Garlic may help you live longer

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.

8. Garlic supplements may improve your athletic performance

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.

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.

9. Eating garlic may help detoxify heavy metals in the body

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.

10. Garlic may improve bone health

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.

11. Garlic is easy to include in your diet and adds flavor

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.

Joe Leech

Sunday, October 26, 2025

Healthy Gut = Happy Mind? The Gut’s Role In Anxiety & Stress


Healthy Gut = Happy Mind? The Gut’s Role In Anxiety & Stress

By Ava Durgin 

Post on October 26, 2025


Anxiety is on the rise, affecting nearly 60 million adults in the U.S. and close to a billion people worldwide. While medications and therapy remain the primary treatments, an unexpected player in mental health is emerging: gut bacteria.

A study published in EMBO Molecular Medicine suggests that these microscopic organisms may have a direct impact on brain function—specifically, anxiety levels—by regulating neuronal activity in a key fear-processing region of the brain.

The experiment: How gut bacteria influence anxiety

Researchers from Duke-NUS Medical School and the National Neuroscience Institute of Singapore conducted a preclinical study in mice to explore the gut-brain connection. They divided the mice into two groups:

  • Normal mice: These mice had a typical gut microbiome.
  • Germ-free mice: Raised in completely sterile conditions, these mice had no gut bacteria.

The results were striking: The germ-free mice displayed significantly more anxious behaviors than their normal counterparts.

When placed in an open-field test—a large box with both enclosed and open areas—the germ-free mice preferred hiding along the edges instead of exploring. In an elevated zero maze test, they spent less time in open sections, further confirming their heightened anxiety.

But behavior was just the beginning. The researchers examined the mice’s brains and found that the basolateral amygdala—a region responsible for processing fear and anxiety—was hyperactive in germ-free mice.

Their brain cells were firing excessively due to impaired SK2 channels, which normally act as brakes on neuronal excitability.

The key to a calmer brain

To see if gut bacteria could restore balance, the researchers introduced indole, a compound naturally produced by gut microbes, into the germ-free mice’s diet.

Remarkably, this simple addition reversed the brain hyperactivity and reduced their anxiety-related behaviors. The treated mice became more exploratory and exhibited activity patterns similar to normal mice.

This suggests that gut bacteria play an essential role in regulating anxiety by producing biochemical signals that influence brain function. In other words, gut microbes may act as natural mood stabilizers.

A potential breakthrough in mental health

This study offers strong evidence that the gut microbiome is directly linked to anxiety-related behaviors.

While it’s still early-stage research (and in this case, done on animals), the findings open the door to potential new treatments for anxiety disorders in humans—ones that don’t rely solely on traditional medications but instead target gut health.

Dietary interventions for more support

While gut dysbiosis may contribute to mental health challenges, certain foods can help restore microbial balance and support brain function. Here’s what the research says about different dietary components:

Probiotics (live beneficial bacteria):

Certain probiotics—especially Lactobacillus and Bifidobacterium strains—may help reduce stress, anxiety, and depression.

For example, postpartum women who took Lactobacillus rhamnosus HN001 had fewer symptoms of anxiety and depression1, while another study found that L. rhamnosus Probio-M9 improved stress resilience2.

Prebiotics (food for gut bacteria):

Prebiotics, such as dietary fiber and galacto-oligosaccharides (GOS), can promote the growth of beneficial bacteria.

A study found that GOS supplementation helped reduce anxiety symptoms3 in healthy females by increasing Bifidobacterium levels.

Synbiotics (probiotics + prebiotics):

Combining probiotics and prebiotics may offer even greater benefits.

One study found that a four-week synbiotic supplement increased levels of Lactobacillus and Bifidobacterium while improving mental health markers.

Fermented dairy products:

Yogurt, kefir, and other fermented dairy products naturally contain probiotics.

One study found that a fermented dairy drink with Lacticaseibacillus paracasei improved gut bacteria balance and reduced depressive symptoms4, especially in people with digestive issues.

Spices with mental health benefits:

Certain spices contain bioactive compounds that may positively impact the gut-brain axis.

Fruits & vegetables:

A study of over 5,800 Australian adults6 found that higher fruit and vegetable intake was associated with better mental health. Another study suggested that fiber-rich produce helped reduce inattention in children with ADHD7 by supporting a healthy gut microbiome.

The takeaway

Your gut microbiome isn’t just about digestion—it plays a powerful role in brain function and mental health. Research shows that gut dysbiosis is linked to anxiety, depression, and bipolar disorder, but dietary choices can help rebalance the microbiome.

By incorporating probiotics, prebiotics, fermented foods, and anti-inflammatory spices into your diet, you may support both gut and brain health naturally.

While we still have much to learn about the gut-brain axis, one thing is clear: What you eat doesn’t affect just your body—it shapes your mind too.