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What is the most effective supplement to lower LDL cholesterol?
At Instalab, we're all about giving you safe, effective options for improving your health. While prescription medications for high cholesterol are necessary for some people, several over-the-counter supplements can also reduce LDL cholesterol; sometimes achieving results that rival those of prescribed medications.

For those who just want the data, here's how each supplement stacks up:

SupplementDosageLDL Reduction
Red Yeast Rice1200 mg daily20–30%
Berberine500–1500 mg/day15–20%
Plant Sterols/Stanols1.5–3 g/day6–15%

1. Red Yeast Rice

This traditional Chinese supplement naturally contains *monacolin K*, which helps reduce cholesterol production in the liver. A 2019 meta-analysis of multiple randomized controlled trials found that a daily dose of 1200 mg of red yeast rice led to LDL reductions of 20–30%, comparable to the effects of some statins.

Red yeast rice may cause mild, statin-like side effects, such as muscle pain or digestive discomfort, though these are less common and less intense than with statins. If you're on medication, consult your healthcare provider before trying red yeast rice.

2. Berberine

Berberine, a bright yellow compound found in herbs like goldenseal and barberry, has been used in traditional medicine for centuries. Modern research shows that berberine lowers cholesterol by increasing LDL receptor activity in the liver, which helps clear LDL cholesterol from the blood.

A 2015 meta-analysis reviewing RCTs on berberine's effect found that 500–1500 mg daily reduced LDL by 15–20%. Starting with a lower dose is recommended to minimize the chances of mild digestive discomfort.

3. Plant Sterols and Stanols

Plant sterols and stanols—cholesterol-like compounds found in plants—block cholesterol absorption in the intestines. This reduces the amount of cholesterol that reaches the bloodstream, lowering LDL levels over time.

A 2014 RCT showed that daily doses of 1.5–3 grams of plant sterols or stanols reduced LDL cholesterol by 6–15%.

Ready to Try These Supplements?

If you're interested in adding any of these supplements to your routine, check out our storefront for access to high-quality options with a 30% discount on your purchase.

References
  • Xu, Y., et al. (2019). A Meta-Analysis of Red Yeast Rice: An Effective and Relatively Safe Approach for Dyslipidemia. PLOS ONE. 'https://journals.plos.org/plosone/article/file?id=10.1371%2Fjournal.pone.0098611&type=printable.
  • Ju, R., et al. (2015). Efficacy and Safety of Berberine for Dyslipidemia: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Unbound Medicine. https://www.unboundmedicine.com/medline/citation/30466986/Efficacy_and_safety_of_berberine_for_dyslipidaemias%3A_A_systematic_review_and_meta_analysis_of_randomized_clinical_trials_
  • AbuMweis, S., et al. (2014). Plant Sterols/Stanols as Cholesterol Lowering Agents: A Meta-Analysis of Randomized Controlled Trials. Food & Nutrition Research. https://foodandnutritionresearch.net/index.php/fnr/article/view/1132