Herbs (Global Traditional) · European
Garlic (Allium sativum) (Allium sativum)
Strong Evidencebotanical5 PubMed Studies
Hermetica Superfood Encyclopedia
Garlic contains allicin, a sulfur compound that supports cardiovascular health by inhibiting HMG-CoA reductase and enhancing nitric oxide production. Clinical studies demonstrate modest reductions in blood pressure, cholesterol levels, and blood sugar in type 2 diabetes patients.
Garlic (Allium sativum) is a bulbous perennial plant native to central Asia, now cultivated globally as both herb and spice. The edible bulb contains cloves that are processed fresh, powdered, or extracted using aqueous or ethanolic methods to produce aged garlic extracts (AGE) or oil macerates, yielding organosulfur compounds as the primary bioactive constituents.
Multiple meta-analyses support garlic's cardiovascular and metabolic effects, including a 2026 systematic review of T2DM patients (PMID: 41695233), a meta-analysis of 999 participants with metabolic syndrome (PMID: 37481521), and hypertension studies (PMID: 32444050). An earlier 2000 meta-analysis (PMID: 10975959) found modest cholesterol reductions, though researchers note high heterogeneity and need for more high-quality RCTs.
Clinically studied dosages range from 600-1200 mg/day of powdered garlic or equivalent aged extracts, standardized to 0.6-1.3% alliin or S-allyl cysteine. Hypertension studies used products containing S-allyl cysteine over 8-12 weeks, with meta-regression showing higher S-allyl cysteine content linked to better outcomes. Consult a healthcare provider before starting any new supplement.
Per 100g raw garlic: Calories 149 kcal, Carbohydrates 33.1g (of which sugars 1.0g), Dietary fiber 2.1g, Protein 6.4g, Fat 0.5g, Water 58.6g. Key micronutrients: Vitamin C 31.2mg (35% DV), Vitamin B6 (pyridoxine) 1.24mg (73% DV), Thiamine (B1) 0.2mg, Riboflavin (B2) 0.11mg, Folate 3mcg, Manganese 1.67mg (73% DV), Selenium 14.2mcg (26% DV), Phosphorus 153mg (15% DV), Calcium 181mg (14% DV), Potassium 401mg (9% DV), Iron 1.7mg (9% DV), Zinc 1.16mg (11% DV). Primary bioactive compounds: Allicin (thiosulfinate) — formed enzymatically from alliin via alliinase upon crushing/chopping, peak concentration approximately 2.5–4.5mg per gram fresh weight; allicin is highly unstable and degrades rapidly into diallyl disulfide (DADS), diallyl trisulfide (DATS), and ajoene. Alliin (S-allyl-L-cysteine sulfoxide) present at approximately 6–14mg/g dry weight as the stable precursor. S-allylcysteine (SAC) is the primary water-soluble organosulfur compound in aged garlic extract, concentration approximately 0.7–1.6mg/g aged extract, notably more bioavailable and stable than allicin. Fructooligosaccharides (FOS/inulin-type): approximately 9–16g per 100g, functioning as prebiotic fiber supporting gut microbiota. Flavonoids present including quercetin (approximately 47mg/100g dry weight) and kaempferol. Saponins (sativoside, eruboside) detected at trace functional levels. Bioavailability notes: Allicin itself is poorly absorbed intact; its transformation products (DADS, DATS, SAC) are the systemically active forms. SAC from aged garlic extract shows approximately 98% oral bioavailability due to water solubility. Cooking, boiling, or microwaving destroys alliinase activity, significantly reducing allicin formation — crushing and allowing 10-minute rest before cooking partially preserves yield. Enteric-coated supplements standardized to allicin yield (typically 1.8–3.6mg allicin per tablet) are used in clinical trials referenced in health benefits data.
Allicin, formed when alliin contacts alliinase enzyme upon crushing garlic, inhibits HMG-CoA reductase to reduce cholesterol synthesis. It enhances nitric oxide synthase activity, promoting vasodilation and blood pressure reduction. Allicin also improves insulin sensitivity by activating AMPK pathways in muscle and liver tissue.
A meta-analysis of 10 randomized controlled trials showed garlic supplementation reduced systolic blood pressure by 4.21 mmHg and diastolic by 3.13 mmHg with moderate evidence quality. Another meta-analysis of 8 RCTs in type 2 diabetes patients found fasting blood sugar decreased by 12.41 mg/dL and HbA1c by 0.50%, though evidence quality was low. Cholesterol-lowering effects have been documented across multiple studies, though results vary considerably between trials.
Garlic is generally safe but can cause gastrointestinal upset, bad breath, and body odor at therapeutic doses. It significantly increases bleeding risk when combined with anticoagulants like warfarin due to platelet aggregation inhibition. Garlic may enhance the hypoglycemic effects of diabetes medications, requiring blood sugar monitoring. Pregnant women should limit intake to culinary amounts as safety data for supplemental doses during pregnancy is insufficient.
