Health Benefits of Garlic

The health benefits of garlic are as rich and amazing as its flavor. Garlic is so delicious and versatile, it’s a health food (and natural remedy) that makes you appreciate these reasons to enjoy more.

It’s one of the rare foods that feels both comforting and powerful. You can easily add it to everyday meals while quietly supporting your body in meaningful ways.

For thousands of years, cultures around the world have used garlic not just for cooking, but for wellness. And modern research continues to explore what traditional food wisdom has long suggested: garlic can play a supportive role in heart health, immune function, and overall well-being.

A Clove With a Long History

Garlic (Allium sativum) belongs to the same plant family as onions, leeks, chives, and shallots. It has been part of human diets and herbal traditions for more than 7,000 years and remains a staple in Mediterranean, African, and Asian cuisines.

Beyond its flavor, garlic contains naturally occurring sulfur compounds—especially allicin—that are responsible for both its distinctive aroma and many of its health-supportive properties.

What Makes Garlic So Beneficial?

Garlic contains a variety of plant compounds studied for their effects on the body, including:

• Sulfur compounds like allicin
• Antioxidants
• Polyphenols
• Prebiotic fibers that support beneficial gut bacteria

These compounds are why garlic is often described as both a food and a functional herb.

Research-Backed Health Benefits of Garlic

Garlic is one of the most studied culinary herbs in the world. Research continues to explore how it supports several areas of health.

Heart Health Support

Garlic has been studied for its role in supporting healthy cholesterol levels, blood pressure, and circulation. Some studies show modest improvements when garlic is consumed regularly as part of a whole-foods diet.

Immune System Support

Garlic’s compounds have been studied for their immune-supporting effects and antimicrobial properties. Many families turn to garlic-rich soups, broths, and meals during cold and flu season for this reason.

Anti-Inflammatory and Antioxidant Effects

The antioxidants in garlic help counter oxidative stress in the body, which is linked to aging and chronic health concerns.

Gut Health

Garlic acts as a prebiotic food, meaning it helps nourish beneficial bacteria in the digestive system. Even small amounts used regularly in meals can contribute to a healthier microbiome. It packs 17.5% fiber by weight and provides a full daily serving with just 1.2 ounces.

Whole-Diet Protection

Garlic is often studied as part of a larger dietary pattern rich in vegetables and plant foods. When included regularly, it may contribute to long-term wellness and disease prevention.

Garlic in Traditional Herbal Wisdom

Garlic has long held a special place in herbal traditions. Herbalist Rosemary Gladstar writes in Medicinal Herbs: A Beginner’s Guide:

“Were I forced to have only one herb in my kitchen, garlic would be it. If there’s anything that enhances the flavor of food more or improves health better than garlic, it’s yet to be discovered.”

Here are some of the most common ways garlic has traditionally been used in natural remedies.

• General wellness tonic: Used across cultures as a daily food-based way to support long-term health.
• Immune support: A classic combination used to soothe sore throats and support the body during seasonal illness.
• Joints and arthritis: Traditionally applied to sore muscles or joints for its warming, anti-inflammatory properties.
• Respiratory support: Often included in remedies aimed at easing congestion and supporting lung health.
• Improved circulation: Traditionally used to support healthy blood flow and heart function.
• Digestion: Small amounts added to meals may help stimulate digestion and support gut balance.
• Skin concerns: Used topically in folk remedies for blemishes due to its antimicrobial properties (must be diluted and used cautiously).
• Ear discomfort: A long-standing traditional remedy in herbalism

Raw vs. Cooked Garlic: Does It Matter?

Both raw and cooked garlic offer benefits, but they work a little differently.

• Raw garlic contains the highest potential allicin levels.
• Crushing or chopping garlic and letting it rest for about 10 minutes helps activate these compounds.
• Light cooking preserves many benefits while making garlic easier to digest.
• Roasted garlic is gentler and still supportive, even though some active compounds decrease with heat.

The most important factor isn’t choosing one “perfect” method. Just use it regularly.

How Much Garlic Is Helpful?

The University of Maryland Medical center states the following are considered generally safe doses for adults. Check with your doctor or naturopath before using herbs for a health condition or for children.

Whole garlic clove: 2 – 4 grams per day of fresh, minced cloves (each clove is approximately 1 gram)

Aged garlic extract: 600 – 1,200 mg, daily in divided doses

Freeze-dried garlic capsules: 200 mg, 2 tablets 3 times daily, standardized to 1.3% alliin or 0.6% allicin. Products may also be found standardized to contain 10 – 12 mg/Gm alliin and 4,000 mcg of total allicin potential (TAP).

Fluid garlic extract: (1:1 w/v): 4 mL, daily

Garlic tincture: (1:5 w/v): 20 mL, daily

Organic Garlic Oil: 0.03 – 0.12 mL, 3 times daily

Garlic for Kids and Families

Garlic is generally safe in culinary amounts for children and can be a gentle way to introduce both flavor and health-supportive foods.

Some tips:

• Start with cooked garlic if raw feels too strong
• Add to soups, sauces, and roasted vegetables
• Pair with olive oil and mild flavors for picky eaters

Because garlic can be potent:

• Large amounts may upset sensitive stomachs
• It can interact with certain medications, including blood thinners
• Always check with a healthcare provider for therapeutic use in children

Healthy Garlic Recipes

Just about every meal can start with a little garlic and onion in olive oil. But these recipes use garlic as a main flavor.

Roasted Garlic and Chicken Bone Broth Soup
Hearty Winter Garlic and Vegetable Stew
Garlic and Spinach Stuffed Spaghetti Squash