Studies show both fresh garlic and garlic supplements can modestly lower cholesterol. However, fresh garlic generally demonstrates a stronger effect.
A meta-analysis of multiple studies found that consuming fresh garlic reduced total cholesterol by an average of 12mg/dL and LDL (“bad”) cholesterol by 15mg/dL. These reductions are considered clinically significant.
Garlic pills, on the other hand, often show less impactful results. The variability in pill composition, including differing concentrations of allicin (the active compound), significantly impacts efficacy. Furthermore, the absorption rate of allicin from pills can be lower compared to fresh garlic.
To maximize cholesterol-lowering benefits, consider incorporating fresh garlic into your diet regularly. Aim for 2-4 cloves daily, incorporated into meals for optimal flavor and absorption.
If you opt for garlic supplements, carefully review product labels, prioritizing those standardized for allicin content and verified by third-party testing. Consult your doctor before starting any new supplement regimen, especially if you have pre-existing health conditions or take other medications.
