What happens to the body if you eat garlic every day?

October 5, 2025 •

4 min read

According to Healthline, consuming 1–2 cloves of garlic daily has several health benefits due to the powerful compound allicin. But what happens to the body if you eat garlic every day? This practice offers significant health advantages while also requiring awareness of potential downsides.

Quick Summary

Daily garlic consumption, especially when raw, provides a potent dose of allicin and antioxidants that support immune function and cardiovascular health. It can also lead to side effects like bad breath, body odor, and digestive upset in some individuals, particularly in excess. Moderation is key for maximizing its benefits.

Key Points

Immune Boost: Daily garlic intake can enhance immune function, potentially reducing the severity and duration of colds and flu.
Heart Health: Regular consumption is linked to lower blood pressure and reduced total and LDL cholesterol levels.
Antioxidant Power: Garlic's compounds protect cells from oxidative stress and inflammation, which helps prevent chronic disease.
Gut Health Support: As a prebiotic, garlic promotes the growth of beneficial gut bacteria, contributing to a healthier microbiome.
Potential Side Effects: Excessive intake can cause bad breath, body odor, and digestive upset, and may increase bleeding risk.
Allicin Potency: Raw garlic contains more allicin, the key beneficial compound, but cooked garlic is still nutritious and easier on the stomach.
Moderation is Key: Experts recommend consuming 1–2 cloves of garlic per day to maximize benefits while minimizing side effects.

The historical and nutritional powerhouse

For centuries, garlic, a close relative of the onion, has been used for both culinary and medicinal purposes across the globe. Ancient civilizations in Egypt, Greece, and India documented its use for a variety of ailments, from headaches to infections. Today, modern research has shed light on the mechanisms behind these historical claims, largely attributing its potent effects to a key sulfur compound called allicin. This compound is created when fresh garlic is crushed, chopped, or chewed, and it is responsible for garlic's distinct aroma and a majority of its health benefits.

Daily intake of garlic, typically recommended at one to two cloves, can have a profound and widespread effect on the body's systems, from strengthening the immune response to supporting heart and gut health. However, the key lies in consuming it mindfully, as its potency also comes with certain trade-offs.

The powerful benefits of daily garlic consumption

Boosted immune system

Garlic is widely celebrated for its ability to bolster the body's defenses. Compounds like allicin and other sulfur-containing molecules in garlic have been shown to enhance immune function. Studies suggest that daily garlic intake can stimulate the activity of certain immune cells, such as macrophages and natural killer (NK) cells, helping the body fight off illnesses. A 2016 study found that aged garlic extract supplementation could reduce the severity of common cold and flu symptoms and shorten their duration.

Improved heart health

One of the most well-researched benefits of daily garlic consumption is its positive impact on cardiovascular health. Garlic has been shown to:

Lower blood pressure: The sulfur in garlic can be converted into hydrogen sulfide gas by red blood cells, which helps to expand blood vessels and regulate blood pressure. Several meta-analyses confirm that garlic supplements can significantly reduce blood pressure in those with hypertension.
Reduce cholesterol: Garlic can help lower total and LDL ('bad') cholesterol levels, particularly in individuals with slightly elevated cholesterol. Research indicates that daily consumption of garlic or aged garlic extract can reduce LDL by up to 10%.
Inhibit platelet aggregation: Garlic has demonstrated an ability to reduce the aggregation of platelets, which can decrease the risk of blood clots and support smoother blood flow.

Antioxidant and anti-inflammatory effects

Garlic is a rich source of antioxidants that combat oxidative stress and cellular damage caused by free radicals. By reducing inflammation and oxidative damage, daily garlic intake can contribute to the prevention of chronic diseases and may even support brain health. These properties also extend to the gut, where reduced inflammation can promote a healthier digestive environment.

Enhanced gut health

As a prebiotic, garlic helps to promote the growth of beneficial bacteria in the gut, which is crucial for overall digestive health and nutrient absorption. A balanced gut microbiome is also linked to a stronger immune system and better mental health.

Other notable benefits

Bone health: While more research is needed, some evidence suggests garlic may have a positive effect on bone health.
Detoxification: The sulfur-containing compounds in garlic are known to support the body's detoxification processes.

Potential side effects and how to mitigate them

While the benefits are significant, daily garlic consumption can lead to some side effects, particularly if consumed in large amounts or by sensitive individuals.

Breath and body odor: This is the most common side effect, caused by the sulfur compounds that are expelled through the lungs and skin. Consuming parsley or milk may help neutralize the odor.
Digestive issues: Excessive raw garlic can cause gastrointestinal discomfort, including bloating, gas, heartburn, and stomach pain, especially on an empty stomach. People with acid reflux or sensitive digestive systems may be particularly affected.
Increased bleeding risk: Garlic possesses blood-thinning properties. While beneficial for cardiovascular health, this can increase the risk of bleeding, especially for those on anticoagulant medications or before surgery. It is important to consult a doctor in these cases.
Allergic reactions: In rare cases, individuals may experience allergic reactions, such as skin rashes or itching.

Raw vs. Cooked Garlic Comparison

To maximize the health benefits, especially the potent allicin compound, many experts recommend consuming raw garlic. However, cooked garlic still retains many nutrients and offers flavor without the potential for strong digestive upset. The following table highlights the key differences.


Feature	Raw Garlic	Cooked Garlic
Allicin Potency	High, as crushing creates allicin.	Lower, as heat reduces allicin content.
Immune Support	More powerful, due to higher allicin levels.	Still beneficial, retains other vitamins and minerals.
Flavor & Smell	Strong, pungent, and sharp.	Milder, sweeter, and more palatable for some.
Digestive Impact	Can cause upset, especially for sensitive stomachs.	Easier on the digestive system.
Best Uses	Add to dressings, dips, or consume minced.	Soups, stews, sauces, and roasts.

For those who want the best of both worlds, incorporating both raw and cooked garlic into their diet can provide a balanced approach. For instance, adding crushed raw garlic to a finished dish right before serving can preserve allicin, while cooked garlic can form a flavorful base for many meals.

Conclusion

Eating garlic every day can be a simple yet effective way to significantly boost overall health, from strengthening the immune system and supporting heart function to improving gut health. The therapeutic effects are largely attributed to the active compound allicin, which is most potent in its raw form. While the benefits are substantial, it is crucial to start with moderate amounts (1-2 cloves daily) and be aware of potential side effects, such as bad breath or digestive discomfort. Always consult a healthcare provider, especially if you are on medication for blood pressure or cholesterol, to ensure it is the right approach for your individual health needs. Mindful consumption allows you to reap the rewards of this ancient medicinal bulb.

For further reading on the medicinal properties of garlic, visit the National Center for Complementary and Integrative Health (NCCIH) website.

Frequently Asked Questions

Raw garlic contains higher levels of allicin, the compound responsible for many of its most potent benefits, including immune support. However, cooked garlic is easier to digest and still provides significant health benefits. For a balanced approach, you can incorporate both into your diet.

For most healthy adults, consuming 1 to 2 cloves of garlic per day is considered safe and beneficial. People with sensitive stomachs or specific health conditions should start with a smaller amount and monitor their body's reaction.

The most common side effects are bad breath and body odor, caused by the sulfur compounds in garlic. Some people may also experience digestive issues like heartburn, bloating, or stomach upset, especially when eating raw garlic in large amounts.

Yes, research suggests that daily garlic supplements or intake can help reduce total and LDL ('bad') cholesterol levels, particularly in those with slightly elevated cholesterol.

Yes, due to its blood-thinning properties, garlic can increase the risk of bleeding. This is especially important for individuals taking anticoagulant medications. It is crucial to consult a doctor before starting a regimen of daily garlic consumption if you are on such medication.

Yes, evidence suggests that regular garlic intake can boost immune function and help prevent or reduce the severity of colds and flu. Some studies indicate that it can lessen symptoms and shorten the duration of illness.

To help neutralize the strong odor, try consuming milk or parsley after eating garlic. While cooking garlic can reduce the intensity of the smell, it is less effective for the breath and body odor caused by sulfur compounds absorbed into the bloodstream.