New evidence
Ellagic acid from raspberries cut triglycerides by a meaningful margin in a meta-analysis — but the evidence comes entirely from people with metabolic syndrome, so don't extrapolate to everyone.
This is the first solid synthesized evidence that a compound found in raspberries can improve a key blood fat, but it's based on only three studies in a clinical population, so the finding is promising but far from settled for general use.
A meta-analysis of animal and human studies found that ellagic acid — a compound naturally present in raspberries — significantly lowered triglyceride levels in people with metabolic syndrome, with a moderate effect size. The same analysis also showed increases in 'good' HDL cholesterol and reductions in waist circumference. Because all the human data came from individuals who already had metabolic abnormalities, it's unclear whether these benefits would appear in healthy people without elevated triglycerides.
Where this fits in the evidence
Pillser has synthesized 3 studies on Raspberry for Reduced Triglyceride Levels — overall evidence strength: Moderate.
Across all 3 available studies, raspberry-derived ellagic acid showed consistent moderate beneficial effects on reducing triglyceride levels, with statistically significant reductions observed in each trial. The most studied dose range is 180–200 mg/day of ellagic acid, and effects were typically observed over 8 weeks (median 56 days). Populations included individuals with metabolic dysfunction-associated steatotic liver disease (MASLD), non-alcoholic fatty liver disease (NAFLD), and metabolic syndrome.
The study
- Meta-Analysis
- 2025-09-01
- Nutrition reviews
- PubMed: 40889274
- DOI: 10.1093/nutrit/nuaf159
- Full study breakdown →
This is a plain-language summary of a research finding, not medical advice. Pillser surfaces research signals to help you decide what's worth investigating — always consult a qualified professional before changing what you take.