What Happens to My Body if I Eat Raw Garlic Every Day?

November 6, 2025 •

3 min read

Hippocrates, the ancient Greek physician, famously prescribed garlic for numerous ailments, a practice modern science continues to explore. Discover what happens to my body if I eat raw garlic every day and the profound health impacts of this pungent plant, from boosting immunity to supporting cardiovascular health.

Quick Summary

An overview of the bodily effects of eating raw garlic daily, detailing the benefits on heart health, immunity, and blood pressure, along with potential side effects and precautions.

Key Points

Allicin Activation: Crushing or chopping raw garlic activates allicin, a powerful sulfur compound responsible for many of its health benefits, which is largely destroyed by cooking.
Heart Health Boost: Daily raw garlic can help lower blood pressure, reduce total and LDL cholesterol, and inhibit platelet aggregation, all of which contribute to better cardiovascular health.
Immune System Support: The potent antibacterial, antiviral, and antifungal properties in raw garlic help boost the immune system, potentially reducing the frequency and severity of colds and flu.
Digestive Discomfort: A common side effect of raw garlic is digestive upset, including gas, bloating, and heartburn, especially for people with IBS or GERD, due to its high fructan content.
Moderation and Medical Advice: While beneficial, it's crucial to consume raw garlic in moderation (1-2 cloves is a common recommendation) and consult a doctor if you take blood thinners or have pre-existing health conditions.
Oral Hygiene and Body Odor: The sulfur compounds responsible for garlic's potency also cause strong, lingering bad breath and body odor.

Garlic (Allium sativum) is more than just a flavor enhancer; its medicinal properties have been recognized for centuries. The potent health benefits of raw garlic largely stem from allicin, a sulfur-containing compound produced when a fresh clove is chopped, crushed, or chewed. Unlike cooked garlic, raw garlic retains its maximum allicin content, making it particularly powerful. When consumed daily, the compounds from raw garlic travel throughout your body, creating significant biological effects.

The Health Benefits of Daily Raw Garlic

Supports the Immune System

Numerous studies point to garlic's ability to strengthen the immune system. Its allicin and other sulfur compounds possess antibacterial, antiviral, and antifungal properties that can help the body fight off infections. Regular consumption is associated with a reduced risk and duration of common illnesses like the cold and flu. By restoring white blood cell levels and reducing systemic inflammation, aged garlic extract has been shown to boost immunity.

Improves Heart Health

Garlic has a well-documented impact on cardiovascular health. Studies indicate that raw garlic consumption may lead to modest reductions in blood pressure, particularly in individuals with hypertension. Additionally, garlic can help improve cholesterol levels, specifically by lowering total and LDL ("bad") cholesterol. This is partly achieved by inhibiting key enzymes involved in cholesterol synthesis. The antiplatelet effects of garlic also reduce the risk of blood clots.

Provides Antioxidant Protection

Garlic is a rich source of antioxidants, which protect the body from oxidative damage caused by free radicals. This protective mechanism may lower the risk of age-related cognitive decline, including diseases like Alzheimer's and dementia. The antioxidants in raw garlic help scavenge free radicals and reduce overall inflammation.

Supports Gut Health

As a prebiotic, garlic nourishes the beneficial bacteria in your gut microbiome. Consuming raw garlic helps promote a healthy balance of gut flora, which can improve nutrient absorption and reduce gastrointestinal issues. A more diverse and balanced gut microbiome is linked to improved overall health.

Potential Side Effects and Risks

While beneficial, eating raw garlic daily also comes with potential downsides. The most common side effects include bad breath and body odor, caused by the sulfur compounds. For some, especially those with gastrointestinal issues, raw garlic can cause discomfort.

Digestive Distress: Individuals with conditions like Irritable Bowel Syndrome (IBS) or Gastroesophageal Reflux Disease (GERD) may experience gas, bloating, heartburn, or stomach pain due to garlic's high fructan content.
Increased Bleeding Risk: Due to its antiplatelet properties, large daily doses of raw garlic can increase the risk of bleeding. This is particularly relevant for those taking blood thinners or undergoing surgery and should be discussed with a doctor.
Allergic Reactions: Though uncommon, allergic reactions to garlic can occur, causing symptoms like hives, swelling, or breathing difficulties. Severe reactions, including anaphylaxis, are rare but possible.

Raw vs. Cooked Garlic: A Comparison

To understand the different effects, it's important to compare raw and cooked garlic. The primary difference lies in the retention of allicin, which is highly sensitive to heat.


Feature	Raw Garlic	Cooked Garlic
Allicin Content	Highest concentration; produced when crushed/chopped.	Significantly reduced or destroyed by heat.
Pungency	Strong, sharp, and pungent flavor and aroma.	Mellow, sweeter, and less potent flavor.
Health Benefits	Maximizes allicin's immune-boosting, antibacterial, and cardiovascular effects.	Retains some health benefits, but potency is decreased.
Digestive Impact	Can cause heartburn, gas, and digestive issues for sensitive individuals.	Less likely to cause digestive upset; more easily tolerated.
Bleeding Risk	Higher risk with large doses due to potent antiplatelet activity.	Lowered risk as heat deactivates some active compounds.

Conclusion: Moderation is Key

Adding raw garlic to your daily diet can offer impressive health benefits, particularly for your immune and cardiovascular systems. The key is moderation. For most people, consuming one to two cloves of raw garlic per day is a safe and effective way to harness its medicinal properties without experiencing significant side effects. However, those with sensitive digestive systems, bleeding disorders, or upcoming surgery should consult a healthcare provider before making it a daily habit. Listening to your body is essential to determine the right amount for you, and remember that cooked garlic is a milder, yet still healthy, alternative for those with sensitivities.

For additional health insights, explore information on herbal medicines from the National Center for Complementary and Integrative Health.

Frequently Asked Questions

To maximize the health benefits, especially the potent effects of allicin, it is better to eat garlic raw. Cooking significantly reduces the allicin content, though cooked garlic still provides some nutritional value.

For most healthy adults, consuming one to two cloves of raw garlic per day is considered safe and effective for reaping its health benefits. Start with a small amount to assess your body's tolerance.

Yes, raw garlic can cause stomach problems, including heartburn, gas, and bloating, especially in individuals with sensitive digestive systems or conditions like IBS or GERD.

Yes, garlic has antiplatelet properties that can reduce blood clotting. Consuming large amounts daily can increase the risk of bleeding, particularly for those on blood-thinning medications.

Raw garlic has antiviral and antibacterial properties that can help boost your immune system and potentially reduce the severity and duration of the common cold.

A true garlic allergy is relatively rare compared to an intolerance. Symptoms can range from hives and itching to more severe reactions like swelling and breathing difficulties.

Crushing or chopping raw garlic and letting it sit for a few minutes before consuming activates the beneficial allicin compound. It can be mixed with olive oil, added to dressings, or blended into sauces like pesto.