Summary sheet
- Common name Black garlic
- Other names : Aged garlic, Fermented garlic
- Scientific name : Allium sativum
- Family Liliaceae
- Origin : Asia
- Part used : Pod
- Main assets S-allylcysteine, polyphenols, flavonoids
- Main properties Antioxidant | Anti-inflammatory activity | Cardiovascular protection
What is black garlic?
A super-food from Asia, black garlic is a fermented white garlic (Allium sativum) by a long maturing process under controlled heat and humidity. This process boosts its antioxidant concentration and gives it a tender texture, a black colour and a mild, balsamic-like flavour. Black garlic is renowned for its protective properties against cell ageing and its beneficial effects on the cardiovascular system.
👉 Black garlic contains up to 5 times more antioxidants than fresh garlic and has a increased bioavailabilityThis allows it to work more effectively in the body.
Origin, Habitat and Culture
Black garlic has been discovered in Japan and has been consumed for centuries in Asia (Japan, Korea, Thailand, China). It is only recently that it has gained popularity in the United States. United States and EuropeThis is thanks in particular to its health benefits and its use in gastronomy.
The fermentation process
Black garlic is obtained by natural ageing white garlic cloves at high heat (between 40 and 90°C) and under high humidity (60 to 90%) for several weeks. This process :
✅ Converts alliin to S-allylcysteine (SAC)a powerful antioxidant.
✅ Reduces the strong smell of garlic and improves its digestibility.
✅ Develops a sweet and tangy tastea very popular ingredient in the kitchen.
Appearance, Composition and Formats
Black garlic preserves the shape of a traditional head of garlicbut its colour and texture change:
✔ Deep black colour inside
✔ Dark brown envelope
✔ Soft, melting textureclose to prunes
✔ Slightly sweet tastewithout the pungent smell of white garlic
Main active ingredients and nutrients
- S-allylcysteine (SAC) Powerful antioxidant
- Polyphenols and flavonoids Protection against oxidative stress
- 5-hydroxymethylfurfural (5-HMF) Anti-inflammatory effect
- Vitamins and minerals : Boosts immunity
Available formats
📌 Whole black garlic (cooking, infusions)
📌 Extracts and powders (food supplements)
📌 Capsules or tablets (precise dosage)
Properties and benefits of Black Garlic
1. Powerful antioxidant
Black garlic combats oxidative stress thanks to its high content of polyphenols and S-allylcysteine. It protects cells from premature ageing and reduces the risk of chronic diseases.
👉 A study has shown that black garlic inhibits up to 50% of oxidative damage caused by free radicals. (source).
2. Protective effects on the heart
Black garlic helps to Reduced cholesterol and hypertension by improving blood circulation and reducing triglycerides.
👉 A 2019 meta-analysis found that black garlic can reduce blood pressure by 5-10 mmHg after 3 months of regular consumption (source).
3. Anti-inflammatory properties
Thanks to the pyruvate and 5-HMFblack garlic acts as a natural anti-inflammatoryideal for :
✔ Relieve joint pain
✔ Reduce intestinal inflammation
✔ Promote muscle recovery
👉 Studies have shown that black garlic reduces the production of pro-inflammatory cytokinesreducing the pain associated with chronic inflammatory diseases (source).
4. Improved immune function
Black garlic stimulates the immune system by increasing the production of NK cells (Natural Killers), essential against viral and bacterial infections.
👉 One study showed a 40% increase in immune cells after 4 weeks of black garlic supplementation (source).
How should Black Garlic be eaten?
Recommended dosage
- Prevention 600 mg to 900 mg per day (capsules or extract)
- For cardiovascular support 900 mg to 1200 mg per day
- As a dietary supplement Follow the manufacturer's recommendations
🛑 Black garlic is well toleratedIf in doubt, consult a healthcare professional.
Precautions and contraindications
Black garlic is generally safeBut there are a few precautions to be taken:
❌ Interaction with anticoagulants Can increase the risk of bleeding
❌ Not recommended for pregnant women in excessive quantities
❌ May cause mild digestive problems in high doses
Suggested associations
✔ Antioxidant activity → Green tea, Goji
✔ Cardiovascular support → Coenzyme Q10Omega-3
✔ Liver detoxification → Turmeric, Milk Thistle
Summary and opinion on Black Garlic
Black garlic is a superfood with multiple benefits : ✅ Protects the heart and reduces cholesterol
✅ Combats oxidative stress and ageing
✅ Improves immune response
✅ Helps reduce chronic inflammation
Its consumption in the form of a food supplement is ideal for taking full advantage of its benefits without the digestive discomfort of raw garlic.
