Yes this is a blog about the benefits of garlic but  I am going to focus specifically on why this is beneficial if you are a mid-life woman. 

Whilst garlic is a food, it has been an important part of a medical herbalists ‘tool kit’ and has been used for centuries for various ailments. We know from studies that garlic may support the immune system, a controlled trial in 2012 resulted in a reduction in symptoms and frequency over a 90 day period of taking garlic supplementation every day (1) although more good quality studies are needed.  Garlic is also known to be antibacterial, antifungal, anti-inflammatory, antimicrobial, anti-parasitic, antiviral etc. due to its many chemical components. 

Many conditions have been studied with regards to garlic and its benefit including cancer, metabolic disorder, bone diseases, cardiovascular disease and hypertension due to its anti-inflammatory and antioxidant actions. (2-3) 

 

What has this got to do with mid-life women?

There are a number of reasons:

1. When oestrogen declines the risk of cardiovascular disease increases.  

This is because oestrogen improves healthy blood-fat ratios (Increases HDL cholesterol and decreases LDL cholesterol) how we break down and absorb carbohydrate for energy (carbohydrate metabolism), and therefore insulin sensitivity; prevents the formation and development of blood clots and blockages in our blood vessels (atherosclerotic plaques), reduces blood pressure (by dilating our blood vessels and improving blood flow)and supports healthy cardiac function. So when oestrogen goes down due to menopause we increase our risk of cardiovascular disease, insulin resistance, obesity, diabetes and high blood pressure. (4)

2. When oestrogen declines the risk of insulin resistance increases.

Insulin resistance is linked to obesity (including the dreaded ‘meno-belly’) and diabetes type 2.  This is because oestrogen prevents the liver from making more glucose from stored glucose, it regulates our energy from food into energy stored and used (metabolism) and reduces inflammation. When oestrogen starts to lower, our body may make oestrogen from androgens or the levels of naturally made testosterone may be high relative to oestrogen which can also drive insulin resistence and abdominal fat….this then drives inflammation….which drives insulin resistence and you have a vicious circle. (5-6)

3. When oestrogen declines the risk of bone diseases such as osteoporosis increases.

Oestrogen is involved in the growth and development of our bones when we are young and then regulates our bones when we are adults. Our bones are continuously being created and destroyed (known as remodeling or bone turnover). Remember bone is a dynamic, living tissue that is constantly being broken down when old and growing new bone to take its place, Oestrogen is responsible for stopping the bone cells involved in the destruction of bone going a bit crazy.  As a result when oestrogen declines during menopause there is greater bone loss (this is why exercise is extremely important in our later years).  (7-8) 

4. Having a healthy gut is extremely important for hormone regulation and therefore peri/menopause.

When our gut is not healthy inflammation increases, menopausal women may become at greater risk of intestinal permeability and dysbiosis. Our liver and gut bacteria are very important for the metabolism and excretion of oestrogen and specific bacteria are important for that, Having an imbalance of bacteria can increase perimenopausal symptoms and as I have written about before oestrogen and progesterone affect the health and function of the gut too (see blog post: xxx)

There is an interesting link between endometriosis, food sensitivities and SIBO (small intestinal bacterial overgrowth) of which the risk increases when we enter into our middle years. (9-12)

 

So what does this have to do with garlic? 

Cardiovascular disease

Garlic has been shown to significantly reduce the risk of atherosclerosis (hardening of the arteries) hypertension (high blood pressure), diabetes, hyperlipidemia (too much fat in the blood), heart attacks and stroke.

Much of this is due to its anti-inflammatory and anti-oxidant actions. Anywhere between 250mg and 2,400mg has been found to be beneficial. (13)

Several studies have specifically looked at the effects on garlic for post menopausal women and have been found to be effective by increasing antioxidant levels in the blood (14) and prevented blood vessels hardening or becoming blocked after 12 months of daily supplementation at 500mg. (15) 

In another study on postmenopausal women, garlic supplementation decreased blood fat levels, homocysteine (a marker for cardiovascular disease) and the effects were even more impressive for those who added aerobic and resistance exercise 3x/week. (16) 

 

Insulin resistance and weight

In the same study as described above, exercise and garlic supplementation (80mg/day) reduced BMI, body fat and weight on only 12 weeks. (16)  Garlic has been shown to decrease blood glucose concentrations (17) and hemoglobin A1c (HbA1C) in diabetics patients. (18) The combination of antidiabetic drug metformin at 500mg twice/day day with garlic at 300 mg three times/ day for 24 weeks was even more effective at managing diabetes than metformin alone. (19) 

A study on obese women showed that supplementation with 1,100mcg of allicin (a component of garlic) reduced BMI, insulin and insulin resistance and slightly changed the gut bacteria (thought to play a role in obesity). (20) 

 

Bone Health

Garlic supplementation between 500- 1000mg/day has been shown to relieve pain and discomfort in women with osteoarthritis (21-22), reduced the oxidative damage in bones in women with osteoporosis (23) and helped reduce inflammatory markers and reduced osteoporotic progression in post-menopausal women. (24)

 

Gut health

Garlic is considered a prebiotic and so can be very beneficial to encourage a good diversity of gut bacteria (a sign of a healthy gut) (25) and has been used in the treatment of excess H.pylori, SIBO, digestive cancers. (26-28) 

 

Supplement or food? 

Supplementation rather than food is generally studied with a few exceptions. Diabetic patients after 30 days of supplementation with 3.6 g garlic cloves/ day showed increased antioxidant markers in their blood. 100mg raw, crushed garlic taken twice/day over four weeks significantly decreased several risk factors of metabolic syndrome, including blood pressure, triglyceride levels, fasting blood glucose, as well as improved serum high-density lipoproteins.

For people who are intolerant to FODMAPs, then eating whole garlic can cause bloating and discomfort (garlic infused oil is more tolerated) so supplementation would be more beneficial. Most studies use aged garlic extract (AGE) or Allicin (a potent component of garlic). which is responsible for its smell and health benefits.  Allicin is produced from its inactive precursor, alliin, when cloves are crushed or chopped –  leave for 10 minutes before consuming to get the most benefit. Another component responsible for its health benefits is S-allyl cysteine – cysteine being the main reason. 

 

How much should I take? 

The research suggests anywhere between ½ clove – 3 cloves garlic/day  and anywhere between 80mg -2, 400mg and 3000 – 6000 mcg of allicin. 

 

Warning

If you have a bleeding disorder or are taking aspirin or warfarin then please check with your doctor before taking garlic supplementation as having garlic on a daily basis can increase your risk of bleeding. 

 

References

1. https://pubmed.ncbi.nlm.nih.gov/22280901/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687760/
4. https://pubmed.ncbi.nlm.nih.gov/8869877/
5. https://www.sciencedirect.com/science/article/pii/S0002944021002455
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391691/
7. https://pubmed.ncbi.nlm.nih.gov/8865143/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424385/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8289757/
10. https://pubmed.ncbi.nlm.nih.gov/31454452/
11. https://pubmed.ncbi.nlm.nih.gov/26901277/
12. https://pubmed.ncbi.nlm.nih.gov/28778332/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/#B117-antioxidants-09-00619

 

Email me at admin@sarah-brenchley.com or book a free discovery call to discuss how I can help you. I offer a 1:1 sessions and various programmes on gut health, empowered eating (non-diet approach to food and weight) and menopause. Go to https://sarah-brenchley.com/links for information and free resources and join the best Facebook Group ever  – Women’s WellBeing Circle. 

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