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Garlic

Also: lehsun (Hindi) · ajo (Spanish) · Allium sativum

A kitchen essential. Garlic supplements may nudge cholesterol down a little; the evidence for colds is thin.

Overall evidence

Evidence level: Limited or early evidence

The more consistent findings are for supplements and show only small effects; research on garlic eaten as food is limited.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Garlic
Photo: Ivar Leidus, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

The bulb of Allium sativum, in the onion family. Crushing or chopping it releases allicin, which gives raw garlic its bite.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Mediterranean Europe

    Raw garlic rubbed on bread or pounded into aioli and pesto; garlic soup is a traditional winter comfort food in Spain.

  • South Asia

    Ginger-garlic paste is the base of countless curries; garlic cloves fried in ghee are a home remedy offered for colds.

  • East Asia

    Black garlic, slowly aged until sweet, is eaten as a tonic food in Korea.

What the research says

Each claim graded on its own evidence.

  • Garlic supplements and cholesterol

    Evidence level: Moderate evidence

    NCCIH reports that garlic supplements may reduce total and LDL cholesterol to a small extent in people with high levels. This is about supplements, not garlic in food.[1]

  • Garlic and blood pressure

    Evidence level: Limited or early evidence

    Limited evidence suggests garlic supplements may lower blood pressure to a small extent.[1]

  • Garlic and the common cold

    Evidence level: Limited or early evidence

    A Cochrane review found only one trial that met its criteria and concluded there is insufficient evidence on garlic for colds.[2][1]

In food amounts

A typical recipe uses one to a few cloves per dish. Supplement studies used standardised products whose amounts do not map neatly onto cloves.

We describe everyday cooking amounts only, never supplement doses.

Safety

Pregnancy and breastfeeding
Amounts above those normally eaten in food may not be safe in pregnancy or while breastfeeding.[1]
Medicines
Garlic supplements may increase the risk of bleeding. If you take a blood thinner or are having surgery, tell your doctor, dentist or pharmacist about any garlic supplements.[1]
Allergies
Some people are allergic to garlic. Raw garlic can also cause heartburn, gas, nausea and strong breath or body odour.[1]

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Garlic — fact sheet — US National Center for Complementary and Integrative Health (NCCIH, NIH)
  2. [2] Garlic for the common cold (Lissiman, Bhasale, Cohen) — Cochrane Database of Systematic Reviews, 2014

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with garlic

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