The amount of garlic you should eat daily depends on your body weight, but studies showing benefits often use amounts equivalent to a little over two cloves for a 150-pound person.
Here's a more detailed breakdown:
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Based on Research: One study showing specific benefits used a dosage of 100 milligrams per kilogram of body weight (mg/kg) of raw crushed garlic twice a day for four weeks.
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Calculating Your Dosage: To calculate your approximate equivalent dosage:
- Convert your weight to kilograms: Divide your weight in pounds by 2.2 (approximately). For example, 150 pounds / 2.2 = 68.18 kg.
- Multiply your weight in kilograms by 100 mg: 68.18 kg 100 mg/kg = 6818 mg of garlic per dose. Since this is taken twice a day, the total daily intake is 6818mg 2 = 13,636mg
- Since 1 clove of garlic is about 3-8 grams depending on the size, we can estimate that for this 150lb individual, they need about 2-4 cloves a day.
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Important Considerations:
- Raw Garlic is Key: The referenced study used raw, crushed garlic. Cooking may reduce the beneficial compounds.
- Individual Tolerance: Some people may experience digestive upset (like heartburn or gas) from eating garlic, especially in large amounts. Start with a smaller amount and gradually increase it as tolerated.
- Medication Interactions: Garlic can have blood-thinning effects and may interact with certain medications. Consult with your doctor before significantly increasing your garlic intake, especially if you are taking blood thinners or have a bleeding disorder.
- Garlic Supplements: If you find it difficult to consume enough raw garlic, you can explore garlic supplements. However, be sure to choose a reputable brand and follow the dosage instructions carefully. Talk to your doctor before starting any new supplement regimen.
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General Health Recommendations: The overall recommendation is usually in the range of 1 to 2 cloves of garlic per day, but this isn't based on specific research, and will vary based on the size of the clove.
In summary, while the study mentioned used a higher dosage based on body weight, starting with 1-2 cloves of garlic a day and adjusting based on tolerance and consultation with a healthcare professional is generally recommended.
