Long before modern medicine, cultures across Europe, Asia and the Middle East relied on garlic to help ward off infections, particularly during the colder months when coughs, colds and flu are at their peak.
While it is not a cure, garlic can play a helpful supporting role when your immune system is under attack.
Why Garlic Has a Reputation for Fighting Infection
Garlic contains a sulphur-based compound called allicin, which is released when garlic is crushed or chopped. Allicin is responsible for garlic’s distinctive smell, but more importantly, it has antimicrobial and antiviral properties.
Research suggests that allicin may help:
Inhibit the growth of certain bacteria and viruses
Support immune cell activity
Reduce inflammation in the body
This combination makes garlic particularly popular during cold and flu season.
Garlic and the Common Cold
The common cold is caused by viruses, and while garlic cannot prevent exposure, regular consumption may help reduce the severity or duration of symptoms for some people.
People who use garlic as part of their diet often report:
Shorter-lasting colds
Milder symptoms
Faster recovery times
This may be due to garlic’s ability to stimulate immune responses, helping the body react more efficiently once an infection takes hold.
Garlic’s Role During Flu
Flu places significant stress on the immune system. Garlic is often used as a complementary remedy because it:
Encourages immune defence activity
Has mild antiviral effects
Supports circulation, which helps immune cells move through the body
While garlic should never replace medical treatment for flu—especially for vulnerable people—it can be a useful addition alongside rest, hydration and prescribed medication.
Best Ways to Use Garlic for Immune Support
Garlic can be taken in several forms, depending on taste and tolerance:
Raw garlic
Crushing a clove and letting it sit for a few minutes before eating helps maximise allicin formation. This can be mixed into food or swallowed with water.
Garlic tea
Steep crushed garlic in hot (not boiling) water. Many people add lemon and honey to improve flavour and soothe the throat.
Cooked garlic
While cooking reduces allicin levels, garlic still retains beneficial compounds and is gentler on the stomach.
Garlic supplements
Odourless capsules are an option for those who dislike raw garlic, though quality and strength can vary.
How Much Garlic Is Enough?
There is no officially recommended dose for garlic as a remedy, but commonly suggested amounts include:
1–2 raw cloves per day during illness
Regular inclusion of garlic in meals for ongoing immune support
More is not always better. Excessive garlic can cause stomach irritation, heartburn or interact with certain medications.
Who Should Be Cautious?
Garlic is generally safe for most people, but caution is advised if you:
Take blood-thinning medication
Have stomach ulcers or digestive sensitivity
Are preparing for surgery
If in doubt, it is always sensible to speak with a healthcare professional.
Garlic as Part of a Bigger Picture
Garlic works best as part of a wider approach to health rather than as a stand-alone solution. Adequate sleep, good nutrition, hydration, and following medical advice remain the cornerstones of recovery from colds and flu.
Garlic’s long-standing reputation as a natural infection-fighter is supported by both tradition and modern research. While it will not prevent every cold or flu, it may help your body respond more effectively when illness strikes.
Simple, affordable and widely available, garlic remains a humble but powerful ally during the winter months.
I am following my own advice and taking garlic.
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