If you are already controlling your cholesterol with exercise and healthy eating, chances are you are already making improvements to your health. If your cholesterol is stuck or you’d like an extra boost for your health, there are several natural supplements that may benefit you, and others that may just be a waste of money. In this article, we will outline the supplements that are proven to work, those that are not, and those that have risks.
Regardless of what you are trying, all supplements have some risk, however slight. Keep in mind these risks, and always talk with your doctor before starting a supplement, especially when it may have a counter-effect to medications. Before you start reading, here are a few pieces of information to know:
High-density lipoprotein, or HDL, is the good cholesterol. If you take supplements, ideally you want ones that either raise, or maintain HDL.
Low-density lipoprotein, or LDL, is considered ‘bad’ cholesterol. Supplements and foods you eat should aim to lower this number.
Triglycerides are a type of free fatty acid in the blood. These can lead to plaque buildup in the arteries, known as atherosclerosis, and can also lead to increased cholesterol and heart complications. The lower, the better.
Supplements that are likely Safe and Effective at improving cholesterol
The following supplements may be safe, per Mayo clinic, and various other linked sources below.
Supplement
What it might do
Side effects
Berberine
Lowers LDL Lowers triglycerides
May cause diarrhea, constipation, gas, nausea or vomiting; may cause harm to babies during pregnancy and breastfeeding
Fish oil
Lowers LDL Lowers triglycerides Raises HDL
May cause a fishy aftertaste, bad breath, gas, nausea, vomiting or diarrhea; may interact with some blood-thinning medications
Flaxseed, ground
Lowers LDL Raises HDL
May cause gas, bloating or diarrhea; may interact with some blood-thinning medications
Green tea or green tea extract
Lowers LDL
May cause nausea, vomiting, gas or diarrhea; may interact with blood-thinning medications
Niacin
Lowers LDL, lowers triglycerides Raises HDL
May cause itching and flushing, which are more common at the higher doses usually needed to have an effect on cholesterol
Plant stanols and sterols
Lowers LDL
May cause diarrhea
Supplements that May Not Work
Supplement
What it might do
Side effects
Garlic
May slightly reduce cholesterol but studies have been conflicting
May cause bad breath, body odor, nausea, vomiting and gas; may interact with some blood-thinning medications
Turmeric
Lowers total cholesterol Lowers LDL Lowers triglycerides Not enough studies have been done in humans to support use of this supplement for lowering cholesterol.
May reduce overall inflammation, pain, infections, intensity and duration of cold/flu; may interact with some blood-thinning medications Not enough studies have been done in humans to support any of these claims.
Supplements that are Unsafe
Supplement
What it might do
Side effects
Red Yeast Rice
Some red yeast rice products contain a substance (monacolin K) that is chemically identical to the active ingredient in lovastatin (Altoprev), a prescription medication that lowers cholesterol. Because there is variability in quality from manufacturer, the amount of monacolin K can vary widely from product to product.
Products that contain monacolin K can cause damage to the muscles, kidneys and liver.
FDA has banned supplements that contain more than trace amounts of monacolin K.
Takeaways
While all of the above supplements come from natural sources, the tried and true methods of lowering cholesterol that remain most effective are still: quitting smoking, quitting alcohol, eating plenty of fruits and vegetables, eating enough fiber (25g for men and 35g for women), and getting regular exercise. As with any supplement, talk with your doctor and dietitian about which supplements, if any, are right for you. And remember, just because it is natural, that doesn’t mean it is safe (or necessary).
