Cholesterol supplements can provide modest LDL reduction, typically 5-15%. That's meaningful but not a substitute for diet changes or, if needed, medication. Think of these as additional tools, not primary treatment.
Strongest Evidence
Structurally similar to cholesterol, they compete for absorption in the gut. Consistent evidence for 6-15% LDL reduction. FDA allows health claims. Often added to foods (margarine, orange juice) or available as supplements.
Soluble fiber binds bile acids, forcing your body to use more cholesterol to make new ones. 5-10% LDL reduction. Also helps with blood sugar and regularity. Multiple benefits from one supplement.
Omega-3s lower triglycerides by 15-30%. They don't significantly lower LDL, but triglycerides are an independent cardiovascular risk factor. Prescription versions (Vascepa, Lovaza) use 4g daily.
Use with Caution
Red yeast rice contains monacolin K, which is chemically identical to lovastatin (a prescription statin). It works, but that's also the problem. Quality varies wildly. Some products contain little active ingredient; others contain concerning levels of a toxin called citrinin.
May modestly lower LDL and improve other metabolic markers. Works through AMPK activation. Less direct evidence for cholesterol than for blood sugar. Some drug interactions.
Beyond Supplements
- •Diet has the biggest impact. Mediterranean diet can lower LDL 10-15%.
- •Weight loss improves lipid profile substantially
- •Exercise raises HDL, which supplements don't do well
- •Saturated fat reduction is still evidence-based
- •If your risk is high, statins are proven life-savers
Note: Elevated cholesterol is a cardiovascular risk factor. Work with your doctor to determine appropriate treatment. Supplements alone may not be sufficient for high-risk individuals.