Garlic For Cold & Flu: Harnessing the Antiviral Power Of A Simple Kitchen Herb

Let’s be honest—“cold and flu season” is basically a myth now. Since the emergence of COVID, viral infections seem to linger year-round, coming back around over and over again. 

Instead of heading straight for the pharmacy, I head to my kitchen. Why? Because nature has provided us with a simple, potent remedy that’s likely already in your kitchen: garlic.  

Garlic is one of the most powerful natural remedies you can use to fight off illness. It’s safe, time-tested, and shockingly effective—and it’s one remedy my family is sure to never run out of.

If you’ve ever wondered whether food can truly be medicine, garlic is a wonderful place to start.

The Science Behind Garlic’s Power Against Cold & Flu

Garlic (Allium sativum) has long been used in herbalism to fight infections thanks to a compound called allicin, which is released when garlic is chopped, crushed, or chewed. Allicin has been shown to have antiviral, antibacterial, and antifungal properties, making it a powerhouse for immune support.

But here’s the important part: allicin is delicate. Heat destroys it, so if you’re tossing garlic into your cooking pot at the start of a meal, you’re getting flavor—but not the full medicinal benefit. That’s why raw garlic is best for immune support.

How to Prepare Garlic for Maximum Antiviral Benefit

To activate the allicin:

1. Chop, crush, or mince a clove of garlic.

2. Let it sit for 10 minutes before consuming. This allows enzymes in the garlic to fully convert its compounds into allicin, so it's the crucial step here. Seriously, set a timer.

3. Take it raw, or stir into a bit of raw honey, olive oil, or applesauce to make it easier to tolerate.

Some ideas:

- Mix with honey for a potent sore throat syrup

- Stir into hummus, guacamole, or salad dressing

- Add to bone broth after cooking

My family likes to make garlic honey and keep it in the cabinet year round. You can download the RECIPE here!

Dosage Tips for Families

Adults: 1–2 raw cloves daily during cold season

Kids: Start small—⅛ to ¼ clove, finely minced and mixed with honey or food

NOTE: Be mindful of garlic allergies, and avoid using it raw on an empty stomach until you know how your body responds. For elders, kids or anyone with a sensitive stomach, garlic can still be used for cold and flu—just balance it with demulcent or soothing foods and/or herbs (like marshmallow root or licorice) and start with a smaller dose.

When to Use It: Prevention & Onset

Garlic shines as a preventative for cold and flu, or any viruses that may come along. Taking it daily can help support immune health and reduce viral load. At the onset of symptoms—think scratchy throat, body aches, fatigue—taking raw garlic several times a day may help shorten the duration or lessen severity.

Once you’re deeply into an illness, garlic can still be useful but may be too strong for some. If you’ve got nausea or tummy upset, switch to gentler herbs to address symptoms.

In a Nutshell

Garlic is one of the most accessible, affordable, and effective antiviral herbs out there. It’s a perfect introduction to herbal medicine because it blurs the line between food and remedy. And best of all—it doesn’t require special tools, rare ingredients, or expensive tinctures.

So the next time someone in your house comes down with the sniffles, reach for a garlic clove. It just might become your favorite herbal ally.