How Garlic Can Help Fight The Common Cold + Other Remedies

"Garlic is a potent antibacterial and antiviral, as well as an anti-inflammatory," says Kristine Gedroic, M.D., author of A Nation of Unwell and integrative medicine doctor. "Chronic inflammation can be a trigger for chronic disease—and takes its toll on the body over time. As garlic can help reduce inflammation, it works alongside the immune system to keep us healthy," she explains. 

"Garlic has many compounds that are active in modulating the immune system," integrative immunologist Heather Moday, M.D., tells mbg. Most of these properties, like antioxidants, help manage inflammation by fighting free radicals. In this sense, the antioxidants in garlic are protective1 against cardiovascular disease and metabolic syndrome, Moday says. 

Many studies say garlic ostensibly shortens the duration of colds and flus and may even prevent them. In an Advances in Therapy study, 146 healthy adults took either a placebo pill or a garlic supplement for three months. The group taking the garlic supplement was 63% less likely to develop a cold2. Among those who did develop a cold, the duration of illness was about 70% shorter than those in the placebo group. 

As mentioned before, garlic tastes good in just about anything, but different preparation methods may make it more effective for immune support. 

"Aged garlic3 seems to have the best effects for heart health and lowering blood sugar," Moday says, "but raw garlic is better for antibacterial, antiviral, and antifungal effects." 

That said, raw garlic can be super pungent and kind of hard to stomach (think biting into raw onion). To reap the benefits without the intense flavor, she recommends adding raw garlic to soups or pesto. Oddly enough, chopping garlic is another good way to get more benefits from it. 

"When garlic is crushed or chopped, an enzyme called alliinase is released and produces allicin," Gedroic says. The enzymatic process requires about 15 minutes to take effect, though. "Bottom line: Don't eat or cook with garlic right away," she says. "You want to let it sit for a while before you do."