Can Garlic Really Lower Your Blood Pressure?

How Does Garlic Affect Blood Pressure?

There is some evidence that garlic may help lower blood pressure. Studies show that garlic supplements or adding fresh garlic to meals may lead to a small but significant reduction in both systolic blood pressure and diastolic blood pressure. However, the effects may be more pronounced in people with hypertension (high blood pressure) than in those who are healthy.

How Does Garlic Affect Blood Pressure?

Research indicates that garlic can lower blood pressure. Garlic can help support a 16% to 40% reduction in the risk of having a cardiovascular event.

Allicin—the main bioactive compound in garlic—can help lower blood pressure by:

• Interfering with the production of angiotensin converting enzymes (ACE): These vasoconstricting factors raise high blood pressure by constricting (narrowing) blood vessels. By reducing angiotensin, allicin promotes freer blood flow and lower blood pressure.
• Creating strong antioxidative and anti-inflammatory effects: These effects may protect blood vessels from damage, such as arterial stiffness, so they can better regulate blood pressure.
• Inducing vasodilation (widen blood vessels): This possibly is done through mechanisms that include the production of nitric oxide (NO), which relaxes blood pressure walls, resulting in lower blood pressure.

How Much Garlic Does It Take?

In the meta-analysis of 12 trials, a variety of garlic formulations in the following dosages were used to lower blood pressure, including:

• 188 milligrams (mg) of a garlic powder containing egg yolk taken daily for 12 weeks
• 240 to 2,400 mg of aged garlic extract taken daily for two to 23 weeks
• 400 mg of raw garlic taken daily for six months
• 600 to 2,400 mg of garlic powder taken daily for eight to 24 weeks
• 12.3 mg of garlic oil daily for 16 weeks

The research suggests that aged garlic extract delivered the most benefits, though results were achieved with all formulations involved. In most cases, higher doses consisting of 400 to 2,400 mg daily provided the best results.

Are Garlic Supplements Safe?

For most people, garlic supplements or garlic pills are a safe and convenient way to consume garlic when taken in the amounts directed. While garlic supplements are safe for most people when consumed as directed, you should consult with your healthcare provider before introducing garlic or any other new supplement into your daily routine.

Garlic supplements usually consist of dried and pulverized whole cloves. While garlic supplements don’t typically cause harmful symptoms, they can trigger the following side effects in some people, including:

• Stomach upset
• Diarrhea
• Nausea
• Headaches

Conclusion

While the evidence is mixed, there is some evidence that garlic may help lower blood pressure. Garlic can help support a 16% to 40% reduction in the risk of having a cardiovascular event. However, the effects may be more pronounced in people with hypertension (high blood pressure) than in those who are healthy. It is essential to consult with your healthcare provider before introducing garlic or any other new supplement into your daily routine.

FAQs

Q: How does garlic affect blood pressure?
A: Garlic can help lower blood pressure by interfering with the production of angiotensin converting enzymes, creating strong antioxidative and anti-inflammatory effects, and inducing vasodilation.

Q: How much garlic does it take to lower blood pressure?
A: The research suggests that aged garlic extract delivered the most benefits, though results were achieved with all formulations involved. In most cases, higher doses consisting of 400 to 2,400 mg daily provided the best results.

Q: Are garlic supplements safe?
A: For most people, garlic supplements are a safe and convenient way to consume garlic when taken in the amounts directed. However, it is essential to consult with your healthcare provider before introducing garlic or any other new supplement into your daily routine.