Garlic pills, also known as garlic supplements or garlic capsules, are oral capsules that contain a concentrated amount of garlic extract. Garlic (Allium sativum) is a popular natural remedy that has been used for centuries for its many purported health benefits. Garlic pills provide an easy and convenient way to get a concentrated dose of garlic’s active compounds without having to eat raw garlic cloves. But what exactly are the effects and benefits of taking garlic pills regularly? Here is a comprehensive look at what taking garlic pills does for you.
Active Compounds in Garlic Pills
When taken in pill form, garlic retains many of the bioactive compounds found in raw garlic that are thought to be responsible for its health promoting properties. These include:
Allicin: Garlic’s main active compound, which is thought to have antimicrobial, anti-inflammatory, and immune-boosting effects. Allicin is also responsible for garlic’s pungent smell.
S-allylcysteine: A compound with antioxidant properties that may help protect cells from damage and prevent heart disease.
Diallyl disulfide: Linked to reduced risk of high cholesterol and high blood pressure. It may also boost detoxification.
Ajoene: A compound with evidence of anti-clotting abilities that may help prevent blood clots and atherosclerosis.
The amount of these bioactive compounds can vary widely among different garlic pill products. Quality supplements will contain a standardized amount of allicin and other compounds.
Benefits and Effects of Garlic Pills
Research has linked garlic pills and garlic compounds to a number of health benefits. Here is an overview of some of the main benefits that may be achieved from taking garlic capsules regularly:
May boost heart health
Multiple studies have shown that garlic pills may benefit heart health in various ways. For example:
– Garlic may lower blood pressure in people with high blood pressure. One study in people with uncontrolled high blood pressure found a significant reduction in blood pressure after taking aged garlic extract (1,200 mg) daily for 12 weeks (1).
– Several studies demonstrate garlic can lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. A review of 39 studies concluded garlic led to an average 12% reduction in total cholesterol and 13% reduction specifically in LDL cholesterol (2).
– Garlic may prevent atherosclerosis by inhibiting the formation of plaque buildup inside the arteries. An analysis of several studies found garlic powder to significantly reduce progression of atherosclerosis over a 4 year period (3).
May boost immune function
Garlic has strong antimicrobial effects against many common pathogens and may help prevent infections. Allicin is thought to be primarily responsible for this effect. Garlic supplements may also stimulate the immune system. In one study, aged garlic extract enhanced immune cell function and activity, including NK cells and T-cells (4).
May lower cancer risk
Population studies show an association between increased garlic consumption and lower risk of certain cancers including gastric, colon, prostate, and pancreatic cancers. Compounds in garlic including diallyl sulfide are thought to inhibit tumor growth and induce cancer cell death (5). However, more studies are needed to confirm garlic’s cancer preventative effects.
May regulate blood sugar
Some research indicates garlic supplements may help improve insulin sensitivity and glucose metabolism. This could make it useful for diabetes management. One study of garlic oil found it significantly improved fasting blood sugar, postprandial blood sugar, and HbA1c in patients with poorly controlled type 2 diabetes (6). More studies are warranted.
May support liver health
The antioxidants in garlic could help protect the liver from toxicity and damage. Animal studies report that aged garlic extract and S-allylcysteine diminished oxidative stress and inflammation in the liver while also supporting detoxification (7, 8). Garlic oil may also help repair liver damage from non-alcoholic fatty liver disease (9).
May promote detoxification
Animal and cell studies reveal certain organosulfur compounds in garlic can stimulate the production of glutathione and other endogenous antioxidants that are critical for detoxification (10). More human studies are needed, but garlic may aid detox through multiple mechanisms.
May improve iron absorption
Some research found that allicin in garlic enhances the bioavailability of non-heme iron, the type of iron found in plant foods. In one study in female athletes, taking garlic capsules with meals increased non-heme iron absorption 1.5 times compared to a placebo (11). Garlic may help increase iron status in those at risk of deficiency.
| Potential Benefit | Examples of Supporting Research |
|---|---|
| Heart health | Reduces blood pressure, cholesterol, atherosclerosis |
| Immune function | Enhances activity of immune cells, antimicrobial effects |
| Cancer prevention | May lower risk for several cancers |
| Blood sugar regulation | Improves insulin sensitivity, glucose metabolism |
| Liver health | Protects against oxidative damage, supports detoxification |
| Detoxification | Stimulates glutathione, antioxidant production |
| Iron absorption | Shown to improve iron bioavailability |
Garlic Pill Dosage
Studies use varying dosages of garlic supplements ranging from 600-1,500 mg per day. Theminimum effective dosage appears to be around 600 mg. Here are some general garlic capsule dosage guidelines based on research:
– For general health maintenance: 600-1,200 mg daily
– For lowering cholesterol: 900-1,200 mg daily
– For lowering blood pressure: 600-900 mg daily
– For improved immunity: 1,200 mg daily
For the best absorption, take garlic pills with meals. Enteric coated pills may also enhance absorption by preventing stomach acid degradation.
Side Effects and Precautions
Garlic pills are generally well tolerated and safe for most people. The most common side effects include:
– Halitosis (garlic breath)
– Heartburn
– Upset stomach
– Body odor
– Headache
– Dizziness
Garlic can also act as a natural blood thinner, so it is important to discuss its use with your doctor if you take blood-thinning medications. People preparing for surgery may want to stop garlic two weeks beforehand.
Some people may experience an allergic reaction to garlic pills, so discontinue use if any swelling, rash, or breathing problems occur.
As a precaution, garlic supplements are not recommended for children or pregnant/breastfeeding women due to lack of safety studies. Also avoid taking garlic alongside HIV medications as it may reduce their effectiveness.
Conclusion
Garlic pills contain the beneficial bioactive compounds of raw garlic in a convenient supplemental form. Regular intake of garlic capsules may offer a variety of health perks, including improved heart health, immune function, blood sugar regulation, cancer prevention, liver health, iron absorption, and detoxification. However, human studies are still limited and further research is needed.
When taken by mouth at appropriate dosages, garlic pills have a low risk of side effects for most people. Still, there are some precautions to consider and potential medication interactions to be aware of. As with any supplement, it’s best to discuss taking garlic pills with your doctor first.