Liveupdate
Jan 13, 2026

What Happens to Your Body When You Eat Garlic Regularly

An image of garlic cloves at a market

Isabel Pavia / Getty Images

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

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