Studies show raw garlic consistently lowers blood pressure more effectively than garlic supplements. This difference stems from the complex chemical composition of fresh garlic. Raw garlic contains allicin, a potent compound responsible for many of garlic’s health benefits, including blood pressure regulation. Processing garlic into supplements often diminishes allicin levels.
For example, one meta-analysis of multiple studies revealed a significant reduction in systolic and diastolic blood pressure among participants consuming raw garlic. These findings were less pronounced, or absent, in studies using garlic supplements. The exact mechanisms are still being researched, but the bioavailability of allicin appears to be a key factor.
Consider this: The pungent aroma of fresh garlic indicates the presence of allicin. Supplements may lack this characteristic odor, suggesting a lower concentration of active compounds.
Recommendation: For optimal blood pressure management, prioritize consuming raw garlic. If you can’t tolerate the taste or smell, discuss supplement options with your doctor, acknowledging the potential for reduced efficacy compared to fresh garlic.
Always consult your healthcare provider before making significant dietary changes, especially if you have underlying health conditions or are taking medications.
