From the Guidelines
Plant sterols and stanols are the most effective natural supplements for lowering cholesterol, with a daily intake of 2-3 grams reducing LDL cholesterol by 5-15%. Several natural supplements can help lower cholesterol effectively, including plant sterols and stanols, soluble fiber supplements, red yeast rice, fish oil, and garlic supplements.
- Plant sterols and stanols (found in supplements like Benecol or CholestOff) at 2-3 grams daily can reduce LDL cholesterol by 5-15% by blocking cholesterol absorption in the intestines, as supported by studies such as 1.
- Soluble fiber supplements like psyllium husk (Metamucil) at 10-25 grams daily can lower LDL by 5-10% by binding to cholesterol in the digestive system.
- Red yeast rice containing natural statins (typically 1200-2400 mg daily) may reduce LDL by 15-25%, though quality varies between brands.
- Fish oil supplements (1-4 grams of EPA/DHA daily) primarily help lower triglycerides rather than LDL cholesterol.
- Garlic supplements (600-1200 mg daily) may modestly reduce total cholesterol by 4-6%. The most recent and highest quality study, 1, recommends consuming 2–3 g of plant sterol and stanol esters per day as part of a cardioprotective diet, which can help reduce total and LDL cholesterol in individuals with diabetes and dyslipidemia. For best results, these supplements should be taken consistently as part of a heart-healthy lifestyle that includes a diet low in saturated fats, regular exercise, and weight management. Always consult with a healthcare provider before starting supplements, especially if you're taking medications, as some supplements like red yeast rice can interact with prescription drugs.
From the FDA Drug Label
PRINCIPAL DISPLAY PANEL MetaMUCIL PSYLLIUM FIBER SUPPLEMENT THERAPY FOR REGULARITY on-the-go! ... 4-in-1 FIBER HELPS SUPPORT: ... Heart Health by Lowering Cholesterol† The psyllium fiber supplement may help support heart health by lowering cholesterol.
- Key benefits include:
- Lowering cholesterol
- Supporting heart health 2
From the Research
Natural Supplements for Lowering Cholesterol
- Plant sterols and stanols have been shown to be effective in lowering cholesterol levels 3, 4
- A combination of psyllium and plant sterols has been found to alter lipoprotein metabolism and increase LDL uptake 5
- Omega-3 fatty acids from fish oil, in combination with plant sterols, have been shown to reduce serum triglycerides and LDL-cholesterol 6
- Other supplements such as probiotics, soluble fibers, green tea, berberine, guggul, niacin, and garlic have demonstrated modest but inconsistent lipid-lowering effects 7
- Red yeast rice has been found to be a beneficial supplement, but its safety and efficacy depend on its production quality and monacolin K content 7
- Soy proteins and omega-3 fatty acid-rich foods can have significant health benefits if used to displace other animal products as part of a healthier diet 7
Key Considerations
- The use of phytosterols as supplements or functional foods should be preceded by an assessment of individual characteristics, including cardiovascular risk, lipid profile, and correct understanding of how to use these products 4
- Patients should be educated on the difference between dietary supplements and evidence-based lipid-lowering medications proven to improve cardiovascular outcomes 7
- The safety and efficacy of dietary supplements can be unpredictable, and more research is needed to fully understand their effects on cholesterol levels and cardiovascular health 7