10 Best Supplements to Lower LDL Cholesterol Naturally
When it comes to lowering LDL cholesterol, several supplements have shown promise based on research and anecdotal evidence. Below is a list of commonly recommended supplements for managing LDL cholesterol:
1. Plant Sterols and Stanols
- How They Work: These compounds, found in plants, block the absorption of cholesterol in the intestines, leading to lower LDL levels.
- Dosage: 2-3 grams per day.
2. Soluble Fiber (e.g., Psyllium Husk, Oat Bran)
- How It Works: Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body.
- Dosage: 5-10 grams of soluble fiber per day can lower LDL cholesterol by about 5%.
3. Niacin (Vitamin B3)
- How It Works: Niacin can reduce LDL cholesterol and triglycerides while raising HDL cholesterol.
- Dosage: 1-3 grams per day, but start with a lower dose to avoid side effects like flushing.
4. Omega-3 Fatty Acids (Fish Oil)
- How It Works: Omega-3s are more known for lowering triglycerides, but they can also improve overall cholesterol levels.
- Dosage: 1-4 grams of EPA and DHA per day.
5. Red Yeast Rice
- How It Works: Contains monacolin K, which is chemically identical to the active ingredient in some statin drugs.
- Dosage: 1,200-2,400 mg per day.
- Note: Use cautiously as it can have similar side effects to statins.
6. Garlic Extract
- How It Works: Garlic may modestly reduce LDL cholesterol levels and has antioxidant properties.
- Dosage: 600-1,200 mg per day.
7. Coenzyme Q10 (CoQ10)
- How It Works: While not directly lowering LDL, CoQ10 can help counteract side effects of cholesterol-lowering medications.
- Dosage: 100-200 mg per day.
8. Policosanol
- How It Works: Derived from sugar cane, it may lower LDL cholesterol and increase HDL cholesterol.
- Dosage: 5-10 mg twice daily.
9. Artichoke Leaf Extract
- How It Works: Contains compounds that may help reduce cholesterol synthesis in the liver.
- Dosage: 300-600 mg three times daily.
10. Berberine
- How It Works: Helps lower LDL cholesterol by enhancing the liver's ability to remove LDL from the blood.
- Dosage: 500 mg two to three times daily.
Key Considerations:
- Consult with Your Doctor: Always consult a healthcare provider before starting new supplements, especially if on medication.
- Lifestyle Changes: Supplements work best with a healthy diet, exercise, and weight management.
This list covers commonly recommended supplements for managing LDL cholesterol. Individual responses vary, so monitor your progress and adjust as needed.
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