Garlic Clove Extract
Also known as: Garlic, Garlic Clove Extract, Allium sativum
Overview
Garlic (*Allium sativum*) is a bulbous perennial plant known for its culinary and medicinal properties, particularly due to its rich content of sulfur compounds like allicin. Traditionally used to support cardiovascular health, it shows promise in lowering cholesterol, blood pressure, and exhibiting antimicrobial effects. The active compound, allicin, is formed when garlic is crushed. While research shows moderate quality evidence on its health benefits, it remains a popular herbal supplement widely utilized in both mainstream and alternative medicine. Various forms of garlic, including raw, aged extracts, and powdered supplements, provide varying bioavailability and effects.
Benefits
Garlic supplementation has been associated with several significant health benefits. A meta-analysis indicated that garlic can significantly reduce triglycerides (SMD = -0.66), total cholesterol (SMD = -0.43), and LDL cholesterol (SMD = -0.44). Additionally, it has been shown to lower diastolic blood pressure (SMD = -1.33) and BMI (SMD = -1.10). The evidence particularly supports the use of garlic in populations with metabolic syndrome or hypertension. Other studies have demonstrated that aged garlic extract may lower blood pressure by approximately 3.75 mmHg systolic and 3.39 mmHg diastolic. Benefits typically emerge after several weeks of consistent intake.
How it works
Allicin, the active component in garlic, inhibits the synthesis of cholesterol by targeting HMG-CoA reductase, a crucial enzyme in cholesterol production. Furthermore, garlic exhibits antioxidant properties that help reduce oxidative stress in the cardiovascular system. This interaction aids in improving lipid profiles and lowering blood pressure, affecting both metabolic and cardiovascular health.
Side effects
Garlic is generally well-tolerated; common side effects include bad breath and body odor due to sulfur compounds. Other mild effects such as heartburn, rash, and mouth ulcers occur in a smaller percentage of users (1-5%). Rarely, serious side effects are not commonly reported. Caution is advised for individuals taking anticoagulants due to garlic's antiplatelet properties, particularly for those with bleeding disorders. Pregnant or breastfeeding women should consult healthcare providers before supplementation.
Dosage
The typical effective dosage for garlic is approximately one average-sized clove per day, with an optimal range of 4-6 grams of raw garlic or equivalent supplements daily. While the maximum safe dose is not precisely established, high intake could elevate the risk of side effects. Regular daily consumption is recommended, and the form of garlic can influence absorption; crushing garlic amplifies allicin formation, enhancing efficacy.
FAQs
What are common side effects of garlic supplements?
Common side effects include bad breath and body odor, with some users experiencing heartburn and mouth ulcers.
Is garlic safe for everyone?
Garlic is generally safe, but individuals with bleeding disorders or on anticoagulant medications should use caution.
How should I take garlic supplements?
Consistent daily intake is recommended, typically around 4-6 grams of raw garlic or equivalent supplements.
What benefits can I expect from garlic supplementation?
Garlic may help reduce blood pressure, improve lipid profiles, and provide antimicrobial effects.
Does garlic significantly lower cholesterol?
The evidence for garlic's cholesterol-lowering effects is mixed; some studies report minimal impact while others show significant benefits.
Research Sources
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/411743 – This randomized controlled trial assessed the effects of garlic supplementation in adults with moderate hypercholesterolemia over six months, finding no significant changes in LDL-C or lipid profiles.
- https://pubmed.ncbi.nlm.nih.gov/37481521/ – A meta-analysis involving 999 participants from 19 RCTs showed that garlic supplementation significantly reduced triglycerides, total cholesterol, LDL cholesterol, diastolic blood pressure, BMI, and waist circumference.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1120377/full – This systematic review indicated that aged garlic extract consistently lowered blood pressure, providing insights into its cardiovascular benefits despite lacking specific sample size and duration details.
- https://pubmed.ncbi.nlm.nih.gov/17325296/ – This study evaluated the effects of garlic on cardiovascular risk factors and provided evidence for its moderate effects on blood pressure and cholesterol levels.
- https://lpi.oregonstate.edu/mic/food-beverages/garlic – A detailed resource discussing the nutritional profiles and health benefits of garlic, highlighting its roles in cardiovascular health and potential dietary recommendations.
Supplements Containing Garlic Clove Extract
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