Garlic (Aged Garlic Extract)
One of the most evidence-backed cardiovascular supplements. Lowers blood pressure, modestly improves lipids, and reduces arterial plaque progression.
Strong meta-analytic evidence for blood pressure reduction (~7–10 mmHg systolic in hypertensives), modest LDL and triglyceride reduction, and slowed coronary calcification (Kyolic CAC trials). Moderate immune support (cold prevention, modest reduction in incidence). Effects: 8–12 weeks for BP and lipids.
Garlic (Allium sativum) has been food, medicine, and folk magic for millennia. Modern research has focused on its cardiovascular benefits — and the evidence is among the best for any supplement. The main bioactive (allicin) is created when raw garlic is chopped or crushed, but it's volatile and unstable. Aged garlic extract (AGE) sidesteps this with a different family of stable compounds (S-allyl cysteine and others), retaining the benefits without the breath impact. Meta-analyses consistently show ~10 mmHg systolic BP reduction in hypertensives, modest LDL reduction, and slowed coronary artery calcification progression. Solid all-rounder.
- Form
- Aged Garlic Extract (AGE / Kyolic) — the most-studied form. Odourless, stable, broad spectrum of stable sulfur compounds. Enteric-coated allicin garlic — high-allicin products that release in the small intestine. Fresh raw garlic — works but limited by tolerance and breath.
- Dose
- AGE: 600–1,200 mg/day (Kyolic doses). Allicin garlic: 300–600 mg/day standardised to 1.3% allicin. Fresh garlic: 1–2 cloves daily.
- Timing
- With meals.
- Schedule
- Daily.
- Side effects
- Breath / body odor — fresh garlic and high-allicin forms; AGE is odorless. GI upset, heartburn. Mild antiplatelet effect.
- Interactions
- Anticoagulants and antiplatelets — additive blood-thinning, significant at high doses. Antihypertensives — additive BP lowering (usually beneficial). HIV protease inhibitors (saquinavir specifically) — garlic reduces blood levels. Cyclosporine — reduces levels.
- Contraindications
- Bleeding disorders. Pre-surgery (stop 7–14 days before). On saquinavir or cyclosporine.
- Lab markers
- Blood pressure (the most direct). Lipid panel. CAC score (coronary artery calcium) for long-term tracking.
- Food sources
- Fresh garlic — chopped or crushed and let sit 10 min before eating (releases allicin). 1–2 cloves daily is a reasonable food-based dose. Roasted garlic still has benefits but loses some allicin.
Pairs with
CoQ10, omega-3 (cardiovascular stack). Vitamin K2 + D3 (vascular and bone). Magnesium taurate (additive BP).
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