Therapeutic herb
Garlic
Modest LDL reduction (~5-10%) in long-term meta-analyses. Allicin half-life is short — eat soon after prep.
Active compounds
- allicin
- diallyl sulfide
Recommended daily intake
2–3 cloves fresh, or 600–1200 mg aged extract
Best cooking method
Crush + rest 10 min before cooking to activate allicin; gentle heat preserves it
Flavor profile
Pungent raw, sweet roasted, umami
Conditions this herb supports
Pairs with these cuisines
Synergies — combine with
ginger boosts immune
Allicin + gingerols give broader antimicrobial coverage than either alone. Classic "fire cider" base.
Safety + contraindications
Blood-thinning — pause 1 week before surgery. May interact with HIV antivirals.
This information is educational, not medical advice. Consult a qualified clinician before therapeutic-dose use, especially during pregnancy, lactation, or when on prescription medication.
Scientific research
Peer-reviewed studies cited from NIH PubMed. Click any PMID to read the abstract.
- meta-analysis2016
Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity
Ried K
Aged garlic extract reduces systolic BP by 7-12 mmHg in hypertensives.
PubMed PMID: 28202985 - meta-analysis2008
Effects of garlic on blood pressure in patients with and without systolic hypertension: a meta-analysis
Reinhart KM, Coleman CI, Teevan C, et al.
Garlic supplementation modestly lowers BP, more so in hypertensive patients.
PubMed PMID: 19851859
Studies summarized for plain-English understanding. Read the full abstract on PubMed for methodology, sample size, and limitations.