What happens to your body if you eat raw garlic every day?

October 21, 2025 •

4 min read

Garlic has been used for medicinal purposes for thousands of years in cultures worldwide, including by the ancient Egyptians and Greeks. Modern science confirms that this pungent member of the Allium family contains potent sulfur compounds, most notably allicin, which are responsible for its numerous health effects. But what happens to your body if you eat raw garlic every day?

Quick Summary

This article explores the effects of consuming raw garlic daily, detailing the cardiovascular, immune-boosting, and anti-inflammatory benefits driven by its active compounds. It also covers potential side effects like digestive upset and increased bleeding risk, alongside practical tips for consumption and mitigation of negative effects.

Key Points

Allicin is the Key Compound: Raw garlic releases allicin, a sulfur compound, when crushed or chopped, which is responsible for most of its health benefits but is sensitive to heat.
Supports Cardiovascular Health: Daily consumption can help lower blood pressure and LDL cholesterol by relaxing blood vessels and inhibiting cholesterol synthesis.
Boosts the Immune System: Its antimicrobial and antiviral properties can enhance immune function and reduce the severity of common illnesses.
Contains Antioxidants: Garlic is rich in antioxidants that protect cells from oxidative stress, potentially reducing the risk of cognitive decline.
Moderation is Crucial: Overconsumption, particularly on an empty stomach, can lead to digestive issues like heartburn, gas, and bloating.
Impacts Bleeding Risk: Large amounts of raw garlic can have blood-thinning effects, which is a concern for those taking anticoagulant medications or facing surgery.
Causes Body Odor: The sulfur compounds, particularly allyl methyl sulfide (AMS), are excreted through the breath and skin, causing a distinct odor.

The Powerhouse of Allicin

When a clove of raw garlic is crushed, chopped, or chewed, a compound called alliin reacts with the enzyme alliinase to form allicin. Allicin is an unstable but highly active sulfur compound that is responsible for many of garlic's signature medicinal properties. This compound is at its most potent in raw form, as cooking can significantly reduce its effectiveness. By letting crushed garlic sit for 10-15 minutes before consuming it, you can maximize the allicin formation.

Cardiovascular and Circulatory Health

One of the most widely studied effects of daily raw garlic consumption is its impact on the cardiovascular system. Research suggests that the sulfur compounds in garlic help relax blood vessels and lower blood pressure, an effect similar to some medications but with fewer side effects. This is thought to be partly due to allicin's ability to limit the production of angiotensin II, a hormone that causes blood vessels to constrict.

Additionally, consuming raw garlic may improve cholesterol levels. A 2018 review noted that garlic can reduce total and LDL ("bad") cholesterol, particularly in those with moderately high levels. However, its effect on HDL ("good") cholesterol and triglyceride levels is less consistent across studies. The antithrombotic (blood-thinning) properties of garlic also help prevent the excessive aggregation of platelets, which can reduce the risk of blood clots and blockages.

Immune System Support

For those seeking to bolster their body's defenses, daily raw garlic is a popular home remedy. Its antimicrobial and antiviral properties can help ward off common illnesses like the cold and flu. Several studies have shown that regular intake can reduce the frequency and severity of symptoms. Garlic works by stimulating the function of various immune cells, including macrophages, lymphocytes, and natural killer (NK) cells.

Anti-inflammatory and Antioxidant Properties

Inflammation is a natural bodily process, but chronic inflammation is linked to numerous diseases, from arthritis to heart disease. The anti-inflammatory properties of garlic's sulfur compounds can help manage this by reducing markers of inflammation, such as C-reactive protein (CRP). Furthermore, garlic is packed with antioxidants that protect cells from oxidative damage caused by free radicals. This protective effect is particularly relevant in reducing the risk of age-related cognitive decline and certain neurodegenerative diseases.

Potential Downsides and Digestive Issues

While the benefits are significant, daily raw garlic consumption is not without its potential drawbacks, particularly for those with sensitive stomachs. The potent compounds that make garlic so beneficial can also irritate the digestive tract, leading to issues such as:

Heartburn and acid reflux: Especially problematic for individuals with gastroesophageal reflux disease (GERD).
Gas and bloating: Garlic contains fructans, a type of carbohydrate that can be difficult for some people to digest.
Stomach pain and nausea: Consuming large quantities, particularly on an empty stomach, can lead to discomfort.

Comparison of Raw vs. Cooked Garlic


Feature	Raw Garlic	Cooked Garlic
Allicin Potency	High; allicin is most active and potent in its raw form.	Lower; heating significantly reduces or destroys the active allicin compound.
Health Benefits	Often associated with maximum immune and cardiovascular benefits due to potent allicin.	Still beneficial, but effects may be less potent compared to raw due to reduced allicin.
Digestive Impact	More likely to cause digestive upset, heartburn, and gas due to potent compounds.	Less irritating to the digestive system, making it a safer option for those with sensitivities.
Side Effects (Odor)	More likely to cause pronounced bad breath and body odor due to sulfur compounds.	Less likely to cause strong breath and body odor compared to raw garlic.
Flavor	Strong, pungent, and spicy.	Milder, sweeter, and more nutty.

Mitigating Side Effects

To reap the benefits while minimizing negative effects, start with a small amount, like one or two cloves daily. Taking it with food can also help prevent digestive irritation. For bad breath, chewing on fresh parsley, mint, or an apple after consumption can help neutralize the odor. Drinking a glass of milk can also be effective. For those on blood-thinning medications or with bleeding disorders, consultation with a healthcare professional is crucial, as large amounts of garlic can increase the risk of bleeding. It is also wise to stop consuming high doses of garlic at least a week before any scheduled surgery.

Conclusion

Eating raw garlic every day can have profound effects on the body, offering a range of health benefits from improved heart health and robust immune function to reduced inflammation. The key lies in the potent compound allicin, which is most active when the garlic is consumed raw and crushed. However, the intensity of raw garlic also means a higher risk of side effects like digestive discomfort and bad breath, especially with larger quantities. Moderation is vital, typically limiting intake to one or two cloves daily and consuming it with food. For most healthy adults, adding raw garlic to their routine is a simple, effective way to boost overall wellness, provided they are mindful of potential side effects and individual sensitivities. As with any significant dietary change, discussing it with a healthcare provider is recommended, particularly for those with pre-existing health conditions or on medication.

What happens to your body if you eat raw garlic every day? The Effects in Summary

Heart Health: May lower blood pressure and improve cholesterol levels.
Immune Support: Can boost immune cell function and help fight infections.
Anti-inflammatory: Reduces markers of inflammation and oxidative stress.
Digestive Upset: May cause heartburn, gas, and bloating in some individuals.
Increased Bleeding Risk: Excessive intake can increase the risk of bleeding, especially for those on blood thinners.
Body Odor: Can cause bad breath and body odor due to sulfur compounds.
Maximized Allicin: Crushing and letting it sit for 10-15 minutes maximizes the health-beneficial allicin.

Frequently Asked Questions

For most healthy adults, consuming one to two cloves of raw garlic daily is considered a safe and beneficial amount. Starting with a smaller amount and consuming it with food can help mitigate potential digestive side effects.

Yes, several studies suggest that garlic, especially in supplement form, can help lower blood pressure in people with hypertension by helping to relax blood vessels.

Yes, research indicates that the compounds in garlic can stimulate various immune cells, such as natural killer (NK) cells and lymphocytes, which can help strengthen the immune system and fight off infections.

Common side effects include bad breath, body odor, heartburn, and digestive issues like gas and bloating, especially with excessive intake.

If you are on blood-thinning medication like warfarin, you should use caution and consult a healthcare provider before increasing your garlic intake, as large amounts can enhance the medication's effect and increase bleeding risk.

Chewing on fresh parsley, mint, or lettuce after eating garlic can help neutralize the odor. Drinking a glass of milk or eating an apple may also help.

Raw garlic retains a higher concentration of allicin, the compound responsible for many of its most potent health benefits. Cooking can reduce allicin levels, but cooked garlic still offers nutritional value and is less likely to cause digestive upset.