We always hear about how this is or that is a super-food, but I’ve been a bit suspicious of all these claims. So I asked the team over at Examine.com, a great site for independent information on supplementation and nutrition, if they could pick out a super-food for us.
They chose garlic.
What is Garlic?
Garlic is not just a food product. Traditionally, it has been used to reinvigorate the body and promote vitality. It is also a general health and well-being agent. Garlic has been used to treat infections, promote work output, and is well known for its strong scent and taste.
Today it is used as a dietary supplement for its cardiovascular health benefits as well as its potential immune boosting properties.
Why should I take Garlic?
Garlic’s benefits can be grouped into the following:
Immunity, as garlic appears to significantly reduce the risk of getting the common cold, though it does not exert much influence on symptoms, if they already exist.
Circulation, as garlic is known to reduce blood pressure and promote blood flow. In the long term, garlic may help blood vessels stay healthy and pliable.
Cholesterol, as garlic seems to be a moderate potency statin. It is potent enough to be relevant, but not enough to outperform prescription drugs. Garlic also provides a less reliable, but present, reduction of triglycerides as well.
Longevity, since garlic’s antioxidant components are thought to benefit length of life. Its interactions with the immune system are also beneficial in this regard.
There are many other benefits, but they are either not well proven, or the preliminary evidence isn’t more promising than other dietary supplements. The above effects set garlic apart from its competition.
How can I take Garlic?
Garlic can be taken as a dietary supplement or eaten. The beneficial compounds in garlic can be consumed by eating the cloves or preparing meals with the cloves in them. Supplementation is not outright needed.
The beneficial compounds in garlic don’t last long in the body, so a thrice daily (three times each day) dosing protocol tends to be used. A single, small clove taken alongside each meal is ideal.
The clove can either be chewed, if this is tolerable, or diced and added to the meal. Any method of consumption is fine, as long as no heat is applied before the garlic is cut. Heating garlic before cutting it prevents the formation of many beneficial compounds. Cutting garlic before heating is fine.
The proper name for garlic’s dietary supplement form is ‘aged garlic extract’. It is just as effective as the food product and is a bit pricier, but it does not smell or taste like garlic.
I want to thank Dr. Spencer Nadolsky for taking the time to tell us what makes garlic so potent. If you’re ever curious in finding out what supplements actually work, be sure to check out their Supplement-Goals Reference Guide. You won’t find an unbiased source like them.
