Black garlic, first produced in Korea 4,000 years ago, is once again in the spotlight of nutritionists and healthy lifestyle enthusiasts. First of all, it is not ordinary garlic – it has twice as many antioxidants as regular white garlic.
Our scientific research analysis reveals impressive results: fermented garlic not only helps reduce total blood cholesterol but also increases beneficial HDL cholesterol levels. Moreover, studies show that regular consumption of black garlic can reduce cholesterol levels by up to 12%.
In this comprehensive article, we will examine how black garlic can become an effective natural solution for combating high cholesterol, what the recommended dosages are, and how to use it properly for maximum benefit.
What is black garlic and how does it differ from regular garlic?
Fermented black garlic is not a separate variety of garlic, but a beneficial product created through a long fermentation process. Although this product only appeared in Europe about 20 years ago [1], it has been known in Asian countries, particularly Korea and Japan, for thousands of years [2]. Unlike regular garlic, black garlic has a soft, creamy texture and a unique flavor.
The fermentation process and its effect on garlic properties
Two main conditions are necessary for the production of black garlic: high temperature (60-90°C) and high relative humidity (80-90%) [3][2]. The fermentation process takes a long time – from 30 to 90 days, depending on the production method [2][4]. This is a delicate process that experts compare to winemaking – one mistake, and instead of a valuable product, you get vinegar [1].
Fermentation fundamentally changes the organoleptic properties of garlic. Regular garlic turns black, loses its pungent taste and smell, and due to the caramelization of sugars, acquires a pleasant sweet and sour taste [3][5]. Fermented garlic not only sounds pleasant in gourmet cuisine but is also much easier for the body to accept and absorb than fresh garlic [1].
Nutritional value of black garlic
Black garlic is a true treasure trove of nutrients. It is rich in potassium, magnesium, calcium, phosphorus, selenium, vitamin B6, and vitamin C [5][4]. The fermentation process not only preserves but also enhances the biological activity of garlic [4]. The energetic value of black garlic is about 260 kcal per 100 grams of product [6].
Most importantly, during fermentation, the valuable properties of garlic are enhanced several times [3]. This means that the biological value of black garlic is significantly higher than that of regular garlic.
Active compounds responsible for cholesterol reduction
Allicin, present in regular garlic and often irritating to the stomach, is converted into S-allyl-L-cysteine (SAC) during fermentation [3]. This compound is particularly valuable for its antioxidant properties, and its content in black garlic increases 4-5 times compared to regular garlic [2].
Scientific studies show that black garlic can reduce LDL (low-density lipoprotein, or "bad") cholesterol levels and increase HDL (high-density lipoprotein, or "good") cholesterol levels [7]. One study revealed that people who were given black garlic twice a day for 12 weeks experienced a noticeable increase in "good" cholesterol levels [8].
Studies also showed that daily consumption of garlic products can reduce total cholesterol by up to 12% and "bad" cholesterol by up to 17% [2]. However, to maintain this positive effect, garlic must be consumed continuously [2].
Latest scientific research on the effect of black garlic on cholesterol (2025)
The latest scientific studies confirm what folk medicine has known for centuries – black garlic has a significant positive effect on the cardiovascular system. Research results in 2025 provide an even stronger basis for these claims.
Effect of black garlic on HDL and LDL cholesterol levels
Several clinical trials reveal impressive results of black garlic's effects. In one study involving volunteers consuming black garlic twice a day for 12 weeks, a significant increase in high-density lipoproteins (HDL or "good" cholesterol) was observed [8]. Another study showed that aged garlic extract supplements reduced total cholesterol by 7%, and in men with elevated cholesterol, LDL ("bad" cholesterol) levels decreased by as much as 10% [2].
Even more impressive results were obtained in a study where participants consumed garlic products daily for six weeks – their total cholesterol decreased by 12%, and "bad" cholesterol by as much as 17% [2]. However, to maintain this positive effect, black garlic must be consumed continuously, as the positive effect disappears after six months of discontinuing use [9].
Research results on triglyceride reduction
Triglycerides are another important risk factor for heart disease that black garlic helps reduce. Studies show that regular consumption of black garlic reduces triglyceride levels in the blood by 6% [2]. A study conducted by Korean scientists on obese patients also confirmed that black garlic significantly reduces triglyceride and total cholesterol levels [8].
Black garlic's antioxidant effect and its connection to cholesterol
During fermentation, allicin is converted into S-allyl-L-cysteine (SAC) – a compound that has a particularly strong antioxidant effect [10]. This process not only neutralizes the unpleasant odor and pungent taste but also doubles the pharmacological effect of black garlic [11].
The antioxidant effect of black garlic is directly related to cholesterol reduction. Scientists have found that the antioxidant properties of black garlic help fight oxidative stress and inflammatory processes [12], which are associated with increased cholesterol levels and heart disease [9]. It has also been observed that antioxidants in black garlic can support a healthy cardiovascular system and normal blood pressure [11].
First of all, it is important to emphasize that black garlic effectively increases HDL ("good" cholesterol) levels, which many other natural products do not do [13]. Therefore, it becomes a valuable addition to a holistic plan to control blood cholesterol levels.
Ways to use black garlic to lower cholesterol
For effective cholesterol reduction, it is important not only to know the benefits of black garlic but also to know how to use it correctly. Regular consumption is necessary to achieve and maintain a positive effect on blood vessels and the heart.
Recommended dosages and frequency of use
Studies show that to effectively reduce cholesterol levels, black garlic should be consumed daily. Most manufacturers of black garlic food supplements recommend taking 2 capsules once a day, always before a meal [7]. Some sources suggest taking 1 capsule per day [11]. It is important to know that one black garlic capsule is equivalent to 1 clove of fresh white garlic [11].
Interestingly, studies reveal that the effect of black garlic on cholesterol is not long-lasting. This means that to maintain a positive effect, black garlic must be consumed continuously [2]. The results of one study showed that 8-12 weeks after starting garlic powder consumption, total and low-density cholesterol levels were reduced, but this effect disappeared after six months of discontinuing use [2].
Black garlic capsules: advantages and disadvantages
Black garlic capsules are becoming increasingly popular today for several reasons:
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Convenience: easy to dose and consume daily
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No unpleasant odor: fermented black garlic does not have the pungent smell of garlic [14]
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Concentrated form: one capsule can contain up to 590 mg of black garlic powder [7]
Different concentrations of black garlic preparations can be found on the market. For example, some preparations contain 1180 mg of black garlic powder in two capsules [7], others – 100 mg of concentrated ABG25+® black garlic extract [14].
However, it is important to note that garlic preparations, like other food supplements, should not be used as a substitute for food [7]. It is also important to remember that drug interactions can occur if you are taking anti-inflammatory drugs or anticoagulants, as black garlic also weakens blood clotting [2].
It should be emphasized that the effectiveness of black garlic also depends on the current cholesterol level in the body – it has the strongest effect on those whose initial cholesterol readings are significantly elevated [2].
Combining black garlic with other natural products to lower cholesterol
To achieve the best results in combating high cholesterol, it is worthwhile to combine black garlic with other natural products. Such a complex approach enhances the positive effect on the cardiovascular system.
Synergistic effect with omega-3 fatty acids
One of the most effective combinations for lowering cholesterol is black garlic together with omega-3 fatty acids. These two components not only lower cholesterol levels but also positively affect the entire cardiovascular system. Omega-3 with black garlic extract promotes vasodilation, increases blood supply to the heart and brain, and accelerates blood circulation [15]. This combination also helps to clear arteries of plaque, thin the blood, and maintain blood pressure within normal limits [15].
Valuable fatty fish, such as herring, mackerel (unsmoked), and salmon, are excellent sources of omega-3, which help to reduce LDL cholesterol while increasing HDL [3]. The recommended dose is 2 softgel capsules twice a day with meals [15].
Black Garlic and Antioxidant-Rich Foods
Fermented black garlic has twice as many antioxidants as regular garlic [1]. This effect can be enhanced by combining it with other antioxidant-rich foods:
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Berries – they are rich in soluble fiber, which reduces cholesterol absorption, and antioxidants protect against LDL cholesterol oxidation [3]
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Dark chocolate – contains flavonoids that reduce LDL and increase HDL cholesterol levels [3]
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Avocados – their monounsaturated fats reduce LDL and increase HDL cholesterol levels [3]
Almonds and flaxseeds also perfectly complement the effect of black garlic – their monounsaturated fats and vitamin E reduce LDL cholesterol levels and protect against oxidation [3].
Sample Meal Plan with Black Garlic
To achieve significant results, it is important to change eating habits and adhere to health-promoting principles [5]. Here is a sample meal plan with black garlic:
Breakfast: Oatmeal with flaxseeds and a black garlic capsule Lunch: Salmon with vegetables (broccoli, spinach) and black garlic sauce Dinner: Vegetable soup with black garlic and whole-grain bread Snacks: Nuts, especially walnuts, and berries
It is important to avoid fast carbohydrates: sugar, refined flour products, white rice [16]. It is also advisable to limit trans fats: fast food and products fried in oil for too long [16].
Black garlic, combined with these products, becomes an effective tool for lowering cholesterol and improving overall health.
Conclusions
Scientific studies clearly demonstrate the benefits of black garlic for people struggling with high cholesterol. Regular consumption of this product can reduce total cholesterol by up to 12%, while increasing beneficial HDL cholesterol levels.
It is important to understand that the best results will be achieved by combining black garlic with other cholesterol-lowering products and a healthy diet. Studies show that the positive effect only lasts with continuous use of this product – after six months of discontinuing use, cholesterol levels may return to their initial state.
Although black garlic is not a miracle cure, combined with a balanced diet and a healthy lifestyle, it becomes an excellent natural tool for cholesterol control. It is recommended to start with two capsules a day, observe the body's reaction, and, if necessary, consult a healthcare professional for an individual consumption plan.
References
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What is black garlic extract good for? Sheerherb Bio. https://lt.sheerherb-bio.com/info/what-is-black-garlic-extract-good-for-81786541.html
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Garlic helps reduce "bad" cholesterol – but it's not for everyone. LRT. https://www.lrt.lt/naujienos/gyvenimas/13/238409/cesnakai-padeda-sumazinti-blogojo-cholesterolio-taciau-tinka-ne-visiems
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Black garlic – a product that slows aging and the formation of cancer cells. LRT. https://www.lrt.lt/naujienos/gyvenimas/13/1814389/artimos-ateities-produktas-juodasis-cesnakas-stabdo-senejima-ir-veziniu-lasteliu-susidaryma
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What to eat to lower cholesterol: 32 best foods. Delfi. https://www.delfi.lt/gyvenimas/grozis_ir_sveikata/ka-valgyti-kad-sumazetu-cholesterolio-kiekis-32-geriausi-maisto-produktai-120057765
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Benefits of black garlic. Findvit. https://findvit.com/juodasis-cesnakas-juodojo-cesnako-nauda
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INOLAB for heart and cholesterol balance – black garlic. 100metu.lt. https://www.100metu.lt/prekiu-katalogas/5/prekes/inolab-sirdies-ir-cholesterolio-balansui-kapsules-n30
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Kyolic garlic extract + omega-3. Biotus. https://biotus.lt/chesnok-jekstrakt-wakunaga-kyolic-omega-3-180-kap.html
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Vaida Kurpienė advises how to eat to control cholesterol levels. LRT. https://www.lrt.lt/naujienos/gyvenimas/13/2375567/vaida-kurpiene-pataria-kaip-maitintis-kad-suvaldytume-cholesterolio-kieki
This article is not the author's personal opinion and is not intended to promote dietary supplements. It provides general information that is not related to the purchase or consumption of specific products. If you have health problems, are taking medications or other supplements, consult your doctor or pharmacist before taking new supplements. Health decisions should be made based on your individual condition and, if necessary, after consulting a healthcare professional. If you have any comments or questions about the content of this page, please contact us by email at studija@grasole.com.
