Generally, 1–2 cloves of garlic per day is considered a beneficial amount according to most studies.
Garlic Consumption Guidelines
While there isn't an official recommended dosage for garlic, research suggests that consuming a moderate amount can offer health benefits. Here's a breakdown:
Cloves Per Day
- 1-2 cloves: This amount is commonly cited as being potentially beneficial based on various studies. (Reference: 13)
Garlic Supplements
- Aged garlic extract: Doses up to 3,600 mg of aged garlic extract have been shown to be effective in supplement form.(Reference: 13)
Benefits of Garlic
While the reference provided does not outline all the benefits, here is some general information:
- Cardiovascular Health: Garlic may help improve blood pressure and cholesterol levels.
- Immune System: Garlic can help strengthen your immune system.
- Antioxidant Properties: Garlic is known to contain antioxidants that help protect against cell damage.
Practical Advice
When adding garlic to your diet, keep the following points in mind:
- Start Small: If you're not used to consuming garlic, start with one clove a day and gradually increase to two if desired.
- Fresh is Best: Fresh garlic cloves usually have more potent compounds than processed garlic.
- Listen to Your Body: Pay attention to how your body reacts to garlic. If you experience discomfort, reduce your intake.
| Form | Recommended Daily Amount |
|---|---|
| Fresh Cloves | 1-2 cloves |
| Aged Garlic Extract (Supplement) | Up to 3600 mg |
Conclusion
The most common guideline is 1-2 cloves of garlic a day. If taking a supplement, doses up to 3,600mg have also been effective. The amount needed can vary depending on individual health needs and reactions.
