What Happens to Your Body When You Eat Garlic Regularly
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Key Takeaways
- Eating garlic can make your immune system stronger.
- Garlic can help lower your cholesterol levels.
- Consuming garlic may improve your liver health.
Garlic is a diverse plant with antioxidant, anti-inflammatory, and antibacterial properties. When consumed regularly, it may also protect the heart, liver, immune system, digestive system, and more.1
1. Your Immune System Gets Stronger
Research shows garlic has antiviral activity against the following viruses that cause widespread infections:2
- Flu and respiratory infections
- Immunosuppression: Human immunodeficiency virus (HIV)
- Genital herpes infection: Herpes simplex virus (HSV), cytomegalovirus (CMV)
- Neurological infection: Coxsackie B, echovirus, enterovirus
- Gastrointestinal infection: Rotavirus
- Other diseases: Dengue virus, hepatitis A virus, vaccinia virus
Experts say garlic's organosulfur compounds (OSCs) are to thank for the antiviral activity in garlic.
Garlic also has antibacterial and antifungal properties, inhibiting common fungal and bacterial strains.3 It may also improve the effect of antibiotics on antibiotic-resistant pathogens and support traditional antifungal treatment.
2. Your Cancer Risk Decreases
Garlic's anticancer potential has been demonstrated in many studies using human cancer cells, including:4
- Bone cancer
- Breast cancer
- Endometrial cancer
- Lung cancer
- Mouth cancer
- Ovarian cancer
- Pancreatic cancer
- Prostate cancer
- Stomach cancer
In addition, garlic has been found to repair DNA damage, stop cancer cell growth, and reduce inflammation.4
3. Your Cholesterol Levels Drop
Many studies have evaluated garlic's potential to lower cholesterol. One meta-analysis found that garlic may reduce cholesterol absorption and the synthesis of cholesterol and fatty acids.5 The study concluded that garlic can reduce total cholesterol and low-density lipoprotein (LDL) cholesterol ("bad cholesterol").
4. Your Blood Pressure Decreases
Garlic may also help with high blood pressure. One study of hypertensive (high blood pressure) participants found that garlic supplements lower systolic blood pressure (the first number measuring pressure in your arteries as your heart beats), similar to antihypertensive medications.6
In the study, decreased blood pressure was associated with a 16% to 40% reduction in cardiovascular event risk. The research found evidence that vitamin B12 status plays an important role in how responsive someone is to the effects of garlic on blood pressure.6
5. Your Liver Health Improves
Garlic may help with liver health, too. Researchers studied the effects of garlic on people with nonalcoholic fatty liver disease.7 Of the participants who received garlic, 51% improved their condition compared to 16% of those who received a placebo.
Additionally, research found that consuming raw garlic may reduce the risk of liver cancer.8
6. Your Gut Microbiome Diversifies
Garlic is also good for gut health. Research found that garlic supplementation increases gut microbiome diversity and has preventive effects on high-fat diet-induced metabolic disorders (disorders that affect metabolism) and dyslipidemia (abnormal blood lipids).9
Researchers concluded that garlic is a potential prebiotic that can help prevent gut microbiome disturbances induced by diet.
7. Nervous System Is Protected
Garlic protects the nervous system, including the brain, spinal cord, and nerves. One study found that aged garlic had protective effects against neurodegenerative disorders, including cerebral ischemia (insufficient blood flow to the brain) and Alzheimer's disease.10
8. Your Kidneys Function Better
The allicin in garlic may play a role in reducing kidney disease risk because it lowers blood pressure and oxidative stress (imbalance of damaging molecules known as free radicals in the body), which improves kidney function.11 The effects of garlic were similar to or better than Cozaar (losartan), a prescription drug commonly used as a first-line therapy for high blood pressure.
What Time of Day Should You Eat Garlic?
You can reap the benefits of garlic whether you eat it when you first wake up, incorporate it into a meal, or use it as a supplement at night. The best way to take garlic is how you like it because you'll be more likely to consistently incorporate it into your diet.
Raw Garlic Nutrition Facts
Since garlic cloves are packed with many bioactive compounds, raw garlic has many benefits. Three cloves of garlic have:12
- Calories: 13.4
- Protein: 0.572 grams (g)
- Carbohydrate: 2.98 g
- Calcium: 16.3 milligrams (mg)
- Magnesium: 2.25 mg
- Phosphorus: 13.8 mg
- Potassium: 36.1 mg
- Sodium: 1.53 mg
Compounds in Garlic
Garlic contains the following bioactive compounds:1
- Allicin
- Alliin
- Diallyl sulfide
- Diallyl disulfide
- Diallyl trisulfide
- Ajoene
- S-allyl-cysteine
Is Raw Garlic More Nutritious Than Cooked?
Most foods retain the highest amounts of nutrients when eaten raw. However, garlic has antioxidant activity when cooked.13 Garlic's antimicrobial properties are decreased and may even be lost entirely with the heat from cooking.14
What About Garlic Supplements?
You can take garlic supplements as an alternative or in addition to eating it raw or cooked. The health benefits are the same.
While garlic is generally considered safe for most people when eaten in usual food preparation, little is known about the safety of high doses or when taken during pregnancy or while breastfeeding.
Side effects of garlic supplements may include:15
- Breath and body odor
- Heartburn
- Upset stomach
- Increased risk of bleeding
Garlic may interfere with the effectiveness of some drugs and some dietary herbs and other supplements.15
If you take a blood thinner or plan to have surgery, tell a healthcare provider about all of your medications and supplements, including garlic.
Should Anyone Not Eat Garlic?
Garlic is safe for most people to eat daily. However, some people should avoid it or use care when consuming garlic. Limit or avoid garlic if you:15
- Are allergic to garlic: Avoid garlic in all forms if you have an allergy. Some of those with a garlic allergy also have an allergy to other allium species (onion, leek, shallot, scallion, chives), so take care when introducing garlic.
- Have heartburn: Since a side effect of garlic is heartburn, you may want to avoid it.
- Take blood thinners or other medications: Talk to a healthcare provider before ingesting garlic since it may interfere with these medications.
- Plan to have surgery: Let your surgeon know that you are taking garlic because it increases the risk of bleeding.16 Your surgeon may recommend avoiding garlic several weeks before surgery.
What’s Considered “Too Much” Garlic?
There are no dietary guidelines or recommendations for how much garlic to consume. However, generally, one clove is considered a serving. Any time you consume more than a serving size of any food, you may be more likely to experience side effects.
The most common symptoms of overeating garlic include body odor and breath that smells like garlic. Gastrointestinal (GI) symptoms of too much garlic include gas, bloating, and heartburn.
"""My husband brought his mistress to our daughter’s wedding—and then asked me to give her my seat beside him.

"""My husband brought his mistress to our daughter’s wedding—and then asked me to give her my seat beside him. For a few seconds, I honestly thought I was looking at the wrong table, because my name card had vanished and Melissa’s was sitting exactly where mine had been on every seating chart. She wore a pale blue silk dress, lifted her champagne as if she belonged there, and avoided my eyes when I stopped beside the chair. David stood up, pointed to an empty seat at the next table, and quietly said, “For tonight, why don’t you sit over there?”
I had spent fourteen months helping our daughter, Emily, plan that wedding, from dress fittings and florist meetings to late-night calls over napkins and seating charts. That morning, while I fastened the pearl buttons on her gown, she made me promise I would enjoy the day and not let anything between her father and me touch it. I meant that promise, because whatever was left of my marriage, I would not make my daughter’s wedding the battlefield where it died. But David had apparently made a different plan, and he expected me to cooperate with it in silence.
When I asked what Melissa was doing there, David’s face showed guilt for only a second before he hid it behind irritation. He acted as though I were creating the problem simply by noticing that his mistress was seated at the family table in the place reserved for the bride’s mother. Then Melissa looked at me and said, “Honey, today really isn’t the day to make Emily uncomfortable.” I almost laughed, because the woman who had been sleeping with my husband for nearly a year was now warning me not to embarrass my own daughter.
I could feel people settling into nearby seats, laughing and talking, unaware that my marriage was being quietly rearranged in front of them. David kept his voice low and told me we should not “do this here,” as if the humiliation belonged to me because I refused to disappear politely. I looked at the empty chair he had chosen for me between a cousin and someone from the groom’s side, and I realized something colder than anger. This was not spontaneous; he had thought about where Melissa would sit, and he had assumed I would move.
For twenty-eight years, I had been the woman who adjusted, explained, forgave, and made excuses when David forgot anniversaries, missed dinners, or put work ahead of family. When he became distant, I learned to expect less instead of asking for more, and somewhere along the way he mistook that patience for permission. Even now, part of me considered taking the other chair, smiling for photographs, swallowing the humiliation, and telling myself it was all for Emily. I actually reached for the chair because protecting my daughter still mattered more to me than winning a public fight.
Then I heard one word behind me: “Mom?” Emily was walking toward us in her wedding dress, still glowing from the ceremony, and at first she looked confused rather than angry. Her eyes moved from me, to the empty chair, to Melissa, then back to the family table where she had personally placed me months ago. David quickly stepped in and announced that he had “rearranged a few things,” as if changing the bride’s seating chart without permission were no more serious than moving a centerpiece.
Emily asked why I was not sitting in my seat, and David casually pointed to the neighboring table and said I would be sitting “right there.” Her smile disappeared, and her eyes dropped to the place card in front of Melissa. I watched my daughter’s expression go completely still as she picked up that card and turned it over in her hand. In that instant, I understood the worst part: Emily had not approved this, and David had brought his mistress into our daughter’s wedding believing he could force everyone to accept what he wanted once it was already done.
What Emily did not know was that six months earlier, I had discovered David’s affair through a message that appeared on his phone while he was in the shower. Melissa had written, “I hate pretending I don’t miss you when she’s around,” followed by another message asking whether Friday was still theirs. When I confronted him, David spent eleven minutes calling me paranoid, insecure, dramatic, suspicious, and unfair before I repeated Melissa’s words exactly. The silence that followed ended our marriage long before either of us ever said the word divorce.
We had kept the details quiet because Emily was planning her wedding, and I refused to turn her happiest season into a crisis about us. David told me he was “confused,” that what he had with Melissa was “more complicated than an affair,” and that he needed time before making decisions. I agreed only that Emily’s wedding came first, so we slept in separate rooms, spoke carefully, and tried to appear functional while our marriage quietly collapsed. I believed David understood that one day required restraint, but he had apparently used that silence to prepare something else.
Three weeks before the wedding, he had casually asked whether Emily had finalized the family table and whether every seat had been assigned. At the time, I thought it was harmless conversation, but standing there with Melissa’s card in my daughter’s hand, I finally understood why he had asked. He had been checking whether there would be room, and when there was not, he simply removed me. Emily looked up at her father and asked, very quietly, “Where is Mom’s place card?”—and for the first time that night, David had no easy answer.
…FULL STORY IN THE COMMENT 👇👇👇"" "