howtosupplement
Heart/Immunity

Garlic

Culinary bulb rich in sulfur compounds that modestly lowers blood pressure and LDL cholesterol in adults with elevated cardiometabolic risk.

Garlic

Garlic

61
score
B
evidence
Caution
risk
Quick Take

Worth considering if you have mild hypertension or elevated cholesterol; effects are modest and food-first is reasonable.

Garlic is the bulb of Allium sativum, eaten raw or cooked and sold as aged garlic extract or garlic powder supplements. Its sulfur compounds, especially allicin and S-allyl-cysteine, influence vascular tone, nitric oxide signaling, and cholesterol synthesis. Human trials show modest reductions in blood pressure and LDL cholesterol, with weaker evidence for total cholesterol, fasting glucose, and common cold prevention. People with mild hypertension, elevated LDL, or frequent colds are most likely to benefit.

Proven Benefits

01
Lowers blood pressure
02
Lowers LDL cholesterol
03
May lower total cholesterol
04
May improve endothelial function
05
May lower fasting glucose
06
May reduce common cold incidence

Protocol

Amount
600-1200 mg
Frequency
Once daily or divided into 2 doses
When
With meals to reduce stomach upset and breath odor.

Onset Time

8-12 weeks for blood pressure and lipid changes

Who Should Consider

Adults with mild hypertension
People with elevated LDL or total cholesterol
Adults with prediabetes or insulin resistance
People who get frequent colds
Adults with elevated cardiometabolic risk

How It Works

Allicin and related sulfur compounds stimulate vascular nitric oxide synthesis and activate potassium channels in smooth muscle, promoting vasodilation. Organosulfurs may also modestly inhibit hepatic cholesterol synthesis and reduce platelet aggregation via the thromboxane A2 pathway.

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