How to use the healing power of garlic: It is good for blood pressure and can fight colds. But what about the smell? And how much do you need?

Garlic has been considered one of nature’s healthiest foods for thousands of years. More recently, studies have shown that it actually has an effect, improving blood pressure, cholesterol levels and immunity.

Garlic’s health benefits come from the many natural compounds it contains, especially allicin (which is also responsible for its pungent smell).

A 2018 review of studies from the University of Nottingham states that these benefits “are rooted in the sulfur compounds that the plant absorbs from the soil, which break down during food preparation and digestion into approximately 50 different sulfur-containing compounds” that are “biologically active.” . in our cells.

In particular, these compounds appear to stimulate the body’s production of gaseous “signaling molecules” that are key to cell communication. Low levels of these molecules have been linked to serious medical conditions, including heart disease.

In fact, a 2020 review of studies in the journal Experimental and Therapeutic Medicine found that patients with hypertension who received 600-900 mg of garlic supplements for three months experienced a drop in blood pressure similar to the effects of drugs known as ACE -inhibitors. .

Allicin is believed to stimulate the production of nitric oxide – which dilates blood vessels – and also inhibits the activity of ACE (angiotensin converting enzyme); it relaxes the blood vessels and lowers blood pressure.

Laboratory studies also suggest that allicin and other compounds in garlic have antiviral properties.

However, Dr Jenna Macciochi, an immunologist at the University of Sussex, says there are only two “reliable” human studies: One found that people who took 180 mg of allicin for three months had fewer colds than a placebo group .

A second showed that taking 2.56 g of aged garlic extract improved immune cell function, which can reduce the severity of cold and flu symptoms.

“We can say that garlic appears to have immune-supporting and antiviral roles and can help reduce the severity of the common cold, although consuming a small amount as part of a meal may not provide a sufficient dose to improve viral symptoms not.” ” says Dr. Macciochi.

Aidan Goggins, a pharmacist and independent consultant to the dietary supplement industry says, “To get the therapeutic dose of about 900 mg [equivalent to 3-8 mg allicin] You should be eating about a clove of garlic every day.’

But it’s not as simple as just throwing something in your pan.

Clare Thornton-Wood, a spokesperson for the British Dietetic Association, adds: “Allicin is only formed when the onion is crushed or crushed.

“Studies have shown that it no longer molds once exposed to heat. So it’s a good idea to let it sit for about ten minutes after chopping to ensure the maximum amount of allicin has been produced.

And don’t cook it for long. A 2018 study by Nutrients magazine found that cooked garlic contained 16 percent less allicin and roasted garlic 30 percent less than raw garlic, there is evidence that it also has lower allicin levels, adds Aidan Goggins.

But can you reap the health benefits of garlic supplements? Aidan Goggins reviewed some of the latest products that we then reviewed.

ODORLESS CAPSULES

Holland & Barrett Odorless Garlic, 100 Capsules for £6.99

Holland & Barrett Odorless Garlic

LEGAL ACTION: Contains 300 mg of “odorless” garlic oil to “support heart health” and “maintain healthy cholesterol levels.” Take up to six a day.

EXPERT JUDGMENT: “The concern I have with ‘odorless’ garlic products is that it is the formation of allicin that creates the characteristic smell – so making an odorless product would likely remove some of that chemical, along with its benefits.” heart, says pharmacist. Aidan Goggins. Garlic oil contains other health-promoting compounds, including diallyl trisulfide, which a 2012 American study found may help protect the heart during heart surgery.

“However, concentrated garlic oil has been scientifically studied at a dose of 2-5 mg and contains only 0.6 mg of concentrated garlic oil per capsule, which is quite low for noticeable effects.

“You can take six a day, but the bottle only lasts a little over two weeks.” 5/10

GARLIC POWDER

Healthspan Garlic 1,200 mg

Healthspan Garlic 1200mg, 120 tablets for £9.45, healthspan.com

LEGAL ACTION: Contains ingredients your heart loves, a concentrated dose of 400 mg of garlic powder, which is equivalent to 1,200 mg of fresh garlic [just over a third of a clove] with 1.1 mg of vitamin B1 to support heart function.” Take one a day.

EXPERT JUDGMENT: This is one of the higher doses of dried garlic powder available on the market – the most studied form of supplementation at 600-900 mg is considered the clinically effective dose. One tablet contains 400 mg [providing around 2 mg allicin] so two tablets per day will be required.

Garlic powder tablets do not contain allicin because it breaks down quickly in a pill.

Instead, they contain the precursor compound alliin and the enzyme alliinase, which react with each other when broken down in the stomach to form allicin.

Garlic supplements should be taken with a meal, as eating lowers the overall acidity of the stomach and means more of the product survives – alliinase can be damaged by the concentrated acid in an empty stomach, which can prevent allicin from forming. This ensures a good dose. 8/10

BUDGET BUY PILLS

Sainsbury’s Unscented Garlic, 90 tablets for £2.45

LEGAL ACTION: These one-day tablets contain 3 mg of garlic extract and 1.1 mg of vitamin B1, which “helps maintain heart function.”

EXPERT JUDGMENT: These tablets contain the equivalent of 300mg of fresh garlic (one tenth of a clove) which will provide around 2mg of alliin – this will be converted to around 0.5mg of allicin in the body making it a low dose supplement.

This is another “flavored” product (see left panel) and I’m having trouble understanding what, if any, nutritional benefits are offered here. 1/10

SUPER STRONG OIL

Weightworld Potent Garlic Oil, 180 capsules for £12.99, amazon.co.uk

LEGAL ACTION: “Each of our potent garlic capsules contains 30 mg of garlic oil extract, which is equivalent to 15,000 mg of odorless garlic oil.” Take up to two a day.

EXPERT JUDGMENT: The confusing description of this product is everywhere. It claims to be fragrance free, which usually means allicin has been removed, but it also says it’s high in allicin.

To say that the capsules provide 30 mg of garlic oil extract, which is equivalent to 15,000 mg of odorless garlic oil, makes no sense. Does that mean 15,000 mg of fresh garlic, which is about four to five cloves?

Garlic oil is usually used clinically at a dose of 2-5 mg, so it is a multiple of that and can irritate the stomach.

Overall, I would avoid this poorly labeled product. 0/10

BLACK GARLIC

Kwai Heartcare+ Japanese Black Garlic, 30 tablets for £5, boots.com

LEGAL ACTION: These tablets contain 450mg of black garlic, which “contains up to twice the antioxidants of regular garlic” and 30.8mcg of vitamin B1 “to maintain a healthy heart.” Take one a day.

EXPERT JUDGMENT: Studies have shown that black garlic has more powerful antioxidant effects than regular garlic.

This is because polyphenols, or plant chemicals that protect our cells from damage, are released during their fermentation.

The polyphenol content of garlic can be increased up to tenfold in this way.

The downside is that you almost never consume allicin, as most of it is destroyed during production. I wouldn’t recommend taking a black garlic supplement – just eat it! It is available in supermarkets and has a sweeter, much smoother flavor than fresh garlic. 4/10

PURE EXTRACT

AllicinMax Powder Capsules, 30 for £4, boots.com

LEGAL ACTION: It delivers “180mg of stabilized allicin” using “a proprietary extraction process that locks in all its goodness.” Take one or two a day.

EXPERT JUDGMENT: Regular supplements do not contain allicin – it must be produced in your body when you consume garlic. This product claims to have solved this problem by creating a form of stabilized allicin, and in theory that’s great, as it means you’re not dependent on the body making allicin, with the risk of stomach acid disrupting its formation block.

At 180 mg, this also appears to be a much higher dose of allicin compared to a standard tablet or fresh garlic.

This could be quite an exciting product, but I would like to see more research on the method used to stabilize allicin. 8/10

WILD TINCTURE

Naturalma wild garlic tincture

Naturalma Wild Garlic Tincture, 120ml for £15.90, amazon.co.uk

LEGAL ACTION: Made from ‘bear’s garlic’ preserved in water and glycerin, it contains 200mg per 2ml dose. Take 40 to 120 drops per day diluted in water.

EXPERT JUDGMENT: Ramsons (also called wild garlic) is a different plant than common garlic, with edible flowers and leaves that have a garlicky flavor.

It contains similar sulfur compounds to classic garlic and may have similar effects, including as an herbal remedy for infections. But there have been no robust studies, so there is no comparable medical dose. 2/10

WITH OMEGA-3

Horbaach Cod Liver Oil with Garlic, 180 capsules for £12.99, amazon.co.uk

LEGAL ACTION: These capsules each contain 36 mg of omega-3 fish oil and 6 mg of odorless garlic oil. They “support heart, brain and eye health and maintain normal blood pressure.” Take one a day.

EXPERT JUDGMENT: The idea here is to combine two ingredients known to be good for heart health.

There has been some concern lately that omega-3 supplements raise “bad” LDL cholesterol, so combining them with garlic, which we know lowers LDL, is seen as a way to counteract this.

However, you’re looking at pretty low doses of each nutrient here, so I’m not sure there would be much of a health benefit. 4/10