What is the most effective supplement to lower LDL cholesterol?

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

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.

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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%.