Can garlic boost the immune system?

Can Garlic Boost the Immune System?

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    Can garlic boost the immune system? (Things you learn when ordering coffee).
     
    Each day on the way to work I would stop by and order my regular coffee from the country's best barista (in my opinion). He was a friendly and likeable bloke who enjoyed giving out advice at every opportunity. One day while I was under the weather with the man flu, he threw me a head of garlic and suggested I take a clove a day. Not too sure what to think, I took his advice with a grain of salt. Does garlic actually work for the common cold, or should it be reserved for vampires instead?
     
    Interestingly, a Cochrane meta-analysis was conducted with the aim of answering this question (for common cold that is, not vampires). The review identified a single randomised, double-blind, placebo-controlled trial involving 146 volunteers and found that a garlic supplement taken each day for 12 weeks resulted in fewer days of illness in the garlic group compared to placebo (111 vs 366 days; p value < 0.001) suggesting that garlic might prevent occurrence of the common cold. While more studies would be required to validate this finding, there doesn't yet seem to be any evidence to suggest my barista was wrong. Maybe next time I'll ask for a garlic-infused coffee!
      

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.