Garlic (Allium sativum) belongs to the Amaryllidaceae (amaryllis) family, formerly in the lily (Liliaceae) family. It is probably one of the best-known and most widely used herbs, especially in cooking. Garlic is a perennial believed to have evolved from the wild garlic (Allium longicuspis) plant (1). The garlic we buy in the store is rarely found in nature, except in Central Asia, where it’s originally from (2). Allium sativum is closely related (basically cousins) to chives, leeks, onions, and shallots.

Botanical Name: Allium sativum

Family: Amaryllidaceae (amaryllis)

Native to: Central Asia

Parts Used: Bulb, clove 

Energetics: Warming

Key Constituents: scordinins, selenium, vitamins (A, B, C, and E), and volatile oils (allin, allinase, allicin, geraniol, and terpenes)

Herbal Actions: Anthelmintic, anticoagulant, antidiabetic, antimicrobial, cholagogue, diaphoretic, diuretic, expectorant, hypolipidemic, hypotensive

Interested in learning more about herbal actions? Access my “Understanding Herbal Actions” guide, exclusively available in my Facebook group, The Holistic Hipppie Community!

Sustainability Issues: None; it is actually one of the most widely cultivated and secure crops in the world.

Potential Herb Alternatives: oregano (Origanum vulgare), ginger (Zingiber officinale), elder (Sambucus canadensis or Sambucus nigra)

Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide also lists geranium, potassium, magnesium, and phosphorus as key constituents for garlic. As forementioned, garlic has warming energetics that stimulate circulation and blood flow, making it great for cold-feeling ailments. Similarly, the Encyclopedia of Herbal Medicine, one of my favorite herbal resources, describes garlic as a powerful home remedy. It can help with infections, reduce cholesterol, support circulation, and assist with high blood pressure and low blood sugar. Historically, people have used garlic for tuberculosis, bronchial and digestive infections, hay fever, asthma, osteoarthritis, and even enlarged prostates.

How to Grow, Identify & Forage for Garlic in the Wild

True garlic rarely grows outside of Central Asia (unless it escapes from cultivation). You’ll often find it growing in fields and along roadsides. Allium sativum has glass-like leaves that are long, very narrow, and nearly parallel, with a garlic scent, and reach up to 3 feet high (3). The leaves are basal (meaning they grow from the base of the plant) and alternate (meaning a single leaf grows at each node in a staggered, alternating pattern up the stem). You may notice it has small (less than ¼ inch) flowers ranging from plain white to greenish-brown, and even pinkish-red (4). When you uproot the plant, you expose a delicious, medicinal bulbous fruit many of us love and know as garlic. The medicinal bulbous fruit we know and love as garlic grows underground.

The best way to grow garlic is to divide a store-bought bulb by separating its cloves while leaving the papery skin on. Simply plant the cloves pointy-side up, about 2-4 inches deep and 4-6 inches apart (5). Garlic likes open areas with full sun and well-drained, fertile soil. Garlic does best when planted in mid-to-late fall. You can harvest freshly grown bulbs late the following summer (when about half the leaves start turning brown). Fun fact: the compounds in garlic that promote cardiovascular health also act as a natural insect deterrent and fungicide for plants growing nearby.

If you plan to forage for garlic, you’ll probably only find wild garlic (Allium ursinum), sometimes called ramps or ramsons. Be careful of look-alikes. If it looks and smells like garlic, it’s likely part of the Allium family and safe to eat. Don’t harvest or consume plants you’re unsure of. Always harvest ethically and never collect from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. If you’re unsure about the surrounding plants, be careful and avoid disturbing them, as they may be endangered or threatened species. Always be kind to the earth, and only harvest what you need. Never take more than ⅓ of what’s available to ensure the survival of the plant’s species in the area.

Need help identifying a plant? I find the Facebook ID group, Plant Identification, super helpful.

Research-Backed Health Benefits of Garlic

Interestingly, Egyptian and Indian cultures referred to garlic 5000 years ago. There has been clear historical evidence of its use by the Babylonians 4500 years ago and by the Chinese 2000 years ago (2). Some of garlic’s documented and research-backed health benefits include:

Rich in Nutrients

Our body needs nutrients to flourish. Without vital vitamins and minerals, our bodies won’t function properly. Garlic is one of the most common cooking spices, and it also happens to be highly nutritious. Garlic contains protein, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, selenium, folate, and vitamins A, B6, and K (6). Just keep in mind that garlic is very delicate, and overheating can significantly diminish some of its medicinal effects (we will discuss this more in the “How to Use” section of this post).

Antioxidant Properties

Antioxidants can help protect against damage caused by harmful free radicals. The buildup of free radicals is linked to chronic diseases, such as cancer and heart disease (7). One study found that garlic’s antioxidant properties support the body’s protective mechanisms against oxidative damage (8). Another study demonstrated that high doses of garlic significantly lowered plasma and erythrocyte MDA (malondialdehyde) levels. It also increased the activity of certain antioxidant enzymes, suggesting that garlic consumption reduces oxidative reactions (9).

May Support the Immune System

If you read my post, “The Importance of Immune Health,” you know that our immune system protects our bodies from outside invaders, such as bacteria, fungi, viruses, and other toxins (10). Supporting your immune system helps improve your body’s ability to fight sickness. One study found that 12 weeks of garlic supplementation decreased the number of colds by 63% compared to placebo (11). Another study found that a 2.56-gram daily dose of aged garlic extract reduced the number of days sick with the cold or flu by 61% (12).

May Promote Heart Health

Unfortunately, heart disease is the world’s number 1 cause of death (13). If you read my post, “The Importance of Heart Health,” you know that, given the incredibly complex determinants of heart disease and the many possible contributors, it’s hard to pinpoint a single way to prevent it. Still, you can at least take steps to lower your overall risk. That’s where garlic comes in. ​​

Human studies have found that garlic supplements significantly reduce blood pressure and LDL cholesterol without affecting HDL (14,15). Other studies have found that garlic reduces total and LDL cholesterol levels by about 10–15% (16,17,18). A final study found that taking 600–1,500 mg of aged garlic extract over 24 weeks reduced blood pressure as effectively as the beta-blocker Atenolol (19).

May Promote Bone Health

Low bone mass affects an estimated 43 million older adults in the United States, leading to osteoporosis and an increased risk of fractures (20). Studies have found garlic beneficial for osteoarthritis (21). Animal studies demonstrate garlic’s ability to minimize bone loss by increasing estrogen in female rats (22,23,24,25). In human studies, a daily 2-gram dose of garlic extract significantly reduced markers of estrogen deficiency in menopausal women, suggesting it benefits women’s bone health (26).

May Improve Athletic Performance

Garlic was among the earliest performance-enhancing substances used by Olympic athletes in ancient Greece (27). Some studies suggest that garlic may reduce exercise-induced fatigue (28). In animal studies, garlic improves exercise performance in rodents, but very few human studies have been conducted (29). In human studies, taking garlic oil for six weeks reduced peak heart rate by 12% and improved exercise capacity in patients with heart disease (30).

Promotes Heavy Metal Detoxification

Aside from being a delicious flavor addition to almost any meal, garlic has powerful detoxification properties, including for heavy metals. One study found that garlic is a promising antidote to heavy metal toxicity due to its plant compounds, including organosulfur compounds, volatile oils, enzymes, carbohydrates, and amino acids (31). Another study found that interplanting garlic (Allium sativum) with horseweed (Conyza canadensis) resulted in the highest heavy metal accumulation: lead at 87% and cadmium at 77% (32). Furthermore, a study of employees at a car battery plant with high lead exposure found that garlic reduced blood lead levels by 19% and reduced clinical signs of toxicity, including headaches and elevated blood pressure (33). A final study found that garlic may enhance cadmium excretion via feces (34).

Anticancer Properties

In 2022, there were over 2.6 million new cases of cancer in the United States, with almost 10 million people who lost their battle worldwide (35,36). That is a lot; however, a diagnosis or genetic predisposition doesn’t define your outcome. Genetics may load the gun, but environmental factors and lifestyle choices often pull the trigger. Thankfully, researchers have studied garlic for its sulfur-containing compounds and other phytoconstituents, which have anticancer properties (37,38). Studies even show garlic’s compounds can help repair DNA, slow cancer cell growth, and reduce inflammation (39).

Safety Information, Contraindications & Interactions

According to the mainstream, garlic is likely safe when taken orally (by mouth) in the amounts normally found in food. Garlic may be unsafe when used in medicinal amounts during pregnancy and breastfeeding. There isn’t enough reliable information about the safety of applying garlic to the skin during pregnancy or breastfeeding. They recommend staying on the safe side and avoiding use.

WebMD also notes that garlic is possibly safe when children take up to 300 milligrams 3 times per day for up to 8 weeks. They claim there isn’t enough reliable information to determine whether garlic is safe at higher doses or for longer than eight weeks. Noting how it’s possibly unsafe to apply raw garlic to the skin, as it might burn the skin. Additionally, they warn that garlic, especially fresh garlic, might increase the risk of bleeding (40).

Garlic is extremely safe for human consumption. However, like any other herb, it may not be the right choice for everyone. While studying at the Herbal Academy, I learned that the most commonly reported side effect of garlic is halitosis (bad breath). Those with gastrointestinal issues or sensitive bellies may notice that garlic adds too much “fire” to the system, leading to flare-ups in their conditions, gastric upset, and/or acid reflux. It can irritate the stomach in infants and small children. Rosemary Gladstar notes that garlic’s warming energetics can sometimes provoke anger, which is considered a “hot” condition (42). Use only culinary amounts of garlic if you are taking blood thinners or are pregnant, postpartum, or breastfeeding (especially if your baby becomes fussy or colicky). Also, avoid garlic for 2 weeks before and after any surgical procedures (43).

How to Use Garlic & Product Recommendations

Before you can use garlic, you’ve gotta source it. If you can’t forage or grow it, you can find it in just about any supermarket. I recommend opting for organic options when possible.

Looking for reputable herbal suppliers? Check out my blog, 3 Ways to Source Herbs.

My go-to way to use garlic is in food – whole, powdered, crushed, chopped, you name it. When using garlic, it’s important to crush, stab, or chop the clove to maximize its medicinal properties (specifically to promote allicin production).

During my introductory course at the Herbal Academy, I learned that garlic should not be heated at high temperatures or for too long, as overheating can break down beneficial phenolics and sulfur-containing compounds (44,45). Fresh, raw cloves are the most beneficial.

A general dosage is 1 clove of garlic per day for daily support, and up to 1 clove 3x per day during illness is typically recommended. Personally, I like using whole cloves to make a fermented garlic honey for immune support. Additional preparation methods when working with garlic include the following:

• Herbal capsules (from dried plant material) – learn how to make herbal capsules
• Herbal infusions (from fresh or dried plant material) – learn how to make an herbal infusion (add towards the end of steeping time)
• Herbal oil infusions (preferably from dried plant material to lessen moisture content and prevent bacteria growth) – learn how to make an ingestible oil infusion (I recommend doing a slow infusion over the double-boiler method to avoid overheating and best retaining garlic’s beneficial, but very delicate medicinal properties)
• Herbal syrups (from fresh or dried plant material) – learn how to make an herbal syrup

If making home remedies isn’t quite your thing, I recommend a few premade herbal products, including:

• Herbal Roots Organic Whole Bulb Garlic Pills are 100% USDA-certified organic, ideal for immune and cardiovascular health, and made in the USA. Unlike other brands, you will NOT find binders, fillers, or additives in any Herbal Roots supplements.
• Herb Pharm Garlic Liquid Extract helps maintain established normal cholesterol levels. This vegan alcohol extract is prepared with fresh, cured (never dried) bulbs of certified organic Allium sativum plants. To ensure optimal extraction of garlic’s bioactive compounds, the bulbs are harvested only when fully mature and then extracted while still succulent.
• Herb Pharm Mullein Garlic Ear Oil is a proprietary blend of the extracts of calendula (Calendula officinalis) flower, St. John’s wort (Hypericum perforatum) flowering top, mullein (Verbascum sp.) flower, and garlic (Allium sativum) bulb. Also available in a kids’ version.
• The Brother’s Apothecary Blood Flow Capsules are vegan capsules designed around supporting healthy veins, heart health & blood flow. Made with simple ingredients, including organic, locally sourced garlic powder, birch bark, and butcher’s broom. Use code HIPPPIE25 for 25% off.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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