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 (RCTs) 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 now shows that berberine effectively 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 on LDL cholesterol, found that
500-1500 mg daily reduced LDL by
15-20%. Starting with a lower dose is recommended as to minimize the chances of mild digestive discomfort.
3. Plant Sterols and Stanols
Plant sterols and stanols, cholesterol-like compounds found naturally in plants, are well-known for their ability to block cholesterol absorption in the intestines. This mechanism reduces the amount of cholesterol that reaches the bloodstream, lowering LDL levels over time.
A
2014 RCT, studying the effects of plant sterols and stanols on LDL cholesterol levels, showed that daily doses of
1.5-3 grams of plant sterols led to an LDL reduction of
6-15%.
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Sources
- Xu, Y., et al. (2019). A Meta-Analysis of Red Yeast Rice: An Effective and Relatively Safe Approach for Dyslipidemia. PLOS ONE. Available at: journals.plos.org
- Ju, R., et al. (2015). Efficacy and Safety of Berberine for Dyslipidemia: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Unbound Medicine. Available at: unboundmedicine.com
- AbuMweis, S., et al. (2014). Plant Sterols/Stanols as Cholesterol Lowering Agents: A Meta-Analysis of Randomized Controlled Trials. Food & Nutrition Research. Available at: foodandnutritionresearch.net
Instalab Research Team
