Best Supplements for Reduced Blood Cholesterol
Ranked by research evidence. Compare 159 supplements across 281 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- High evidence9 studies
Across 9 studies, 6 reported beneficial effects of soy protein on reducing blood cholesterol, predominantly with small-to-moderate effect sizes (e.g., total cholesterol reductions of 10.4% in one RCT or -20.55 mg/dL in a meta-analysis). Effects were typically observed over 8-12 weeks (median study duration 135 days), primarily in clinical populations such as adolescents with overweight/obesity, chronic kidney disease patients, and postmenopausal women. The most studied doses ranged from 10–40 g/day.
Dose: 10-40 g/day - High evidence7 studies
Across 7 studies, 6 reported beneficial effects of rice bran on reducing blood cholesterol, with effect sizes ranging from small to large. The predominant effect size was moderate, with statistically significant reductions in total cholesterol observed in meta-analyses (e.g., -13.594 mg/dL and -11.80 mg/dL). Most evidence comes from clinical populations (e.g., metabolic syndrome, overweight/obese adults) at doses around 30 g/day (as rice bran oil), and effects were typically observed over 8 weeks.
Dose: 30 g/day - High evidence6 studies
Across 6 meta-analyses, 5 reported small-to-moderate beneficial effects of green tea on reducing total cholesterol, while one found neutral effects. Effects were predominantly small in magnitude. Most studies focused on overweight, obese, or postmenopausal women, and the median study duration was 90 days, indicating effects typically require several weeks of use.
159 supplements
- HighSoy ProteinAcross 9 studies, 6 reported beneficial effects of soy protein on reducing blood cholesterol, predominantly with small-to-moderate effect sizes (e.g., total cholesterol reductions of 10.4% in one RCT or -20.55 mg/dL in a meta-analysis). Effects were typically observed over 8-12 weeks (median study duration 135 days), primarily in clinical populations such as adolescents with overweight/obesity, chronic kidney disease patients, and postmenopausal women. The most studied doses ranged from 10–40 g/day. · Dose: 10-40 g/day6 beneficial3 neutral9 studies
- Highrice branAcross 7 studies, 6 reported beneficial effects of rice bran on reducing blood cholesterol, with effect sizes ranging from small to large. The predominant effect size was moderate, with statistically significant reductions in total cholesterol observed in meta-analyses (e.g., -13.594 mg/dL and -11.80 mg/dL). Most evidence comes from clinical populations (e.g., metabolic syndrome, overweight/obese adults) at doses around 30 g/day (as rice bran oil), and effects were typically observed over 8 weeks. · Dose: 30 g/day6 beneficial1 neutral7 studies
- Highgreen teaAcross 6 meta-analyses, 5 reported small-to-moderate beneficial effects of green tea on reducing total cholesterol, while one found neutral effects. Effects were predominantly small in magnitude. Most studies focused on overweight, obese, or postmenopausal women, and the median study duration was 90 days, indicating effects typically require several weeks of use.5 beneficial1 neutral6 studies
- HighGarlicAcross 5 meta-analyses, all 5 reported beneficial effects of garlic supplementation on reducing total cholesterol, with effect sizes ranging from small to large but predominantly moderate. The evidence is drawn from clinical populations including metabolic syndrome, dyslipidemia, and type 2 diabetes. No specific dose or supplement form was consistently reported across studies.5 beneficial5 studies
- Moderatered yeast riceAcross all 5 studies, red yeast rice consistently shows beneficial effects on reducing blood cholesterol, with 4 of 5 studies reporting statistically significant findings and effect sizes ranging from small to large. The most commonly studied doses were 200 mg/day and up to 10 mg/day of monacolin K, primarily in adults with hyperlipidemia or dyslipidemia. Effects were typically observed at a median duration of 84 days (12 weeks). · Dose: 200 mg/day of red yeast rice (or up to 10 mg/day of monacolin K)5 beneficial5 studies
- ModerateL-CarnitineAcross 6 studies, 4 reported beneficial effects of L-carnitine on blood cholesterol, with effect sizes ranging from small to large, while 2 studies found neutral effects. Statistically significant reductions were observed in 4 studies. The most-studied population is women with polycystic ovary syndrome (PCOS), with doses typically around 1-3 g/day. The median study duration was 70 days, indicating effects are typically observed after several weeks of supplementation. · Dose: 1-3 g/day4 beneficial2 neutral6 studies
- ModerateBlack CuminAcross 4 meta-analyses, all reported beneficial effects of black cumin (Nigella sativa) supplementation on total cholesterol reduction, with effect sizes ranging from moderate to large. The largest study included 5,026 participants. Although the evidence is consistent, the median study duration was only 7 days (reported by 1 study), limiting conclusions about longer-term effects.4 beneficial4 studies
- ModerateLactobacillus reuteri NCIMB 30242All 3 studies reported beneficial effects on reduced blood cholesterol, with predominantly small effect sizes. The strongest evidence comes from a randomized controlled trial in hypercholesterolemic adults (n=127) showing a 9.14% reduction in total cholesterol (p<0.001). Dosage and study duration were not consistently reported across studies.4 beneficial4 studies
- ModerateVitamin DAcross 8 studies, 3 reported small beneficial effects of vitamin D supplementation on reducing blood cholesterol, while 5 found neutral effects. The median study duration was 42 days (6 weeks), suggesting effects may be observed within this timeframe. Evidence primarily comes from clinical populations (e.g., pediatric MASLD, gestational diabetes, diabetes/prediabetes) and overweight/obese children, with no clear convergence on a single dose or form.3 beneficial5 neutral8 studies
- ModerateflaxseedAcross 5 studies, 3 reported beneficial effects of flaxseed supplementation on reducing total cholesterol, with effect sizes ranging from small to moderate. The predominant effect size was small, and effects were typically observed at 8-12 weeks (median study duration: 80 days). Most studies focused on clinical populations, particularly patients with type 2 diabetes or dyslipidemia, with doses of 16-28 g/day showing benefit. · Dose: 16-28 g/day3 beneficial2 neutral5 studies
- ModerateLactobacillus plantarumAcross 4 meta-analyses/reviews, 3 reported small beneficial effects of Lactobacillus plantarum on total cholesterol reduction, with 3 reaching statistical significance. One study in patients with type 2 diabetes and prediabetes found a non-significant tendency. The predominant effect size is small, and the evidence base is limited to review-level analyses without consistent dose or form data.3 beneficial1 neutral4 studies
- ModerateBerberineThe evidence indicates that berberine shows small beneficial effects on reducing total cholesterol, with 3 of 4 studies reporting significant reductions. Effects were typically observed at a dose of approximately 500 mg twice daily over a median of 84 days, primarily in clinical populations such as Chinese men with hyperlipidemia. One neutral study in patients with type 2 diabetes found no difference in total cholesterol, suggesting context-dependent efficacy. · Dose: 500 mg twice daily (1000 mg/day) to 1200 mg/day3 beneficial1 neutral4 studies
- ModerateCinnamonAcross 4 studies, 3 reported beneficial effects of cinnamon supplementation on blood cholesterol, with effect sizes ranging from moderate to large. The most robust evidence comes from a 2025 meta-analysis of 3,054 adults with type 2 diabetes showing moderate reductions in total cholesterol (WMD: -13.39 mg/dL). Effects were typically observed at doses of 600 mg to ≤2 g/day over 4–12 weeks. · Dose: 600 mg–2 g/day3 beneficial1 neutral4 studies
- ModerateTurmericAcross 4 studies (all meta-analyses or systematic reviews), 3 reported beneficial small effects on total cholesterol reduction, with 1 neutral finding. The evidence primarily comes from adult populations, including clinical groups such as those with type 2 diabetes, hyperglycemia, or metabolic-related diseases. Doses and forms were not consistently reported, and study durations were not specified.3 beneficial1 neutral4 studies
- ModerateArtichokeAll 3 studies report beneficial effects of artichoke on reducing blood cholesterol, with a predominant moderate effect size. The most studied dose appears to be 600 mg daily (from one RCT), and effects were typically observed at 6–8 weeks (median 51 days). Evidence comes from clinical populations, including individuals with NAFLD and bariatric surgery candidates. · Dose: 600 mg daily3 beneficial3 studies
- ModerateHibiscusAcross 3 studies (2 meta-analyses, 1 review), all 3 reported statistically significant beneficial effects of hibiscus on blood cholesterol, predominantly of a small magnitude. Evidence primarily draws from clinical populations (e.g., individuals with metabolic syndrome). The median reported study duration was 28 days.3 beneficial3 studies
- ModerateRed GrapeAll 3 studies reported small beneficial effects of grape seed extract on reducing blood cholesterol. The evidence includes a meta-analysis and a systematic review, with a median study duration of 60 days. The most-studied dose was 520 mg/day in one RCT, but insufficient data to define a precise effective dose range.3 beneficial3 studies
- LowpsylliumAcross 3 studies, all 3 reported beneficial effects of psyllium on reducing blood cholesterol, with a predominant moderate effect size. The largest study, a 2025 meta-analysis of 2049 participants, found a statistically significant reduction in total cholesterol (Weighted Mean Difference: -9.05 mg/dL; 95% CI: -13.71 to -4.40). Evidence is preliminary due to the small number of studies.3 beneficial3 studies
- LowResveratrolAcross 5 studies, 2 reported beneficial small effects on total cholesterol, while 3 found neutral effects (no significant improvement). The predominant effect size is small, and effects were primarily studied in clinical populations (postmenopausal women, overweight adults, and patients with type 2 diabetes). Doses and study durations were not consistently reported across the included reviews.2 beneficial3 neutral5 studies
- LowAnthocyaninsAcross 4 studies, 2 reported beneficial effects on total cholesterol (one moderate, one small) while 2 found no significant effect. The median study duration was 112 days (16 weeks). The most common dose was 320 mg/day, but the only studies using that dose were neutral. Effect sizes are mixed (small to moderate).2 beneficial2 neutral4 studies
- LowavocadoOf the 4 studies reviewed on avocado and reduced blood cholesterol, 2 reported beneficial small-sized effects and 2 reported neutral effects, with the 2 beneficial studies reaching statistical significance. The most common dose studied was approximately 1 avocado per day (∼180 g/d), and effects were observed in clinical populations, including adults with elevated triglycerides or dyslipidemia. Median study duration was 21 days, which is below the 4-week threshold for meaningful interpretation, so longer-term effects remain uncertain. · Dose: ∼180 g/day (1 avocado per day)2 beneficial2 neutral4 studies
- Moderatetart cherryAcross 3 studies, 2 reported beneficial moderate-sized effects of tart cherry on reducing blood cholesterol, while 1 study found no effect. The most-studied dose range includes 20 ml of concentrate or 480 ml/day of juice, with the strongest evidence coming from a 2024 meta-analysis identifying a moderate effect at 20 ml concentrate. Effects were observed in elderly populations and across studies with a median duration of 84 days, suggesting benefits may require consistent intake over 8–12 weeks. · Dose: 20 ml concentrate or 480 ml/day juice2 beneficial1 neutral3 studies
- LowAlmondAcross 3 studies, 2 reported beneficial small-sized effects on total cholesterol reduction, while 1 neutral study found no significant effect in type 2 diabetes patients. The available evidence suggests a small beneficial effect on blood cholesterol, primarily from meta-analyses of clinical populations.2 beneficial1 neutral3 studies
- LowFish OilAcross 3 studies, 1 reported a small beneficial effect on blood cholesterol (significant reduction in total cholesterol, LDL-C, and triglycerides in migraine patients), while 2 found neutral effects (no significant change). The overall evidence suggests a small and inconsistent effect, with a median study duration of 70 days. Most studies were in clinical populations (MASLD, migraine, MDD), but doses varied (600 mg to 1.8 g EPA/DHA per day).1 beneficial2 neutral3 studies
- LowReishiAcross 3 studies, 1 reported a beneficial small effect on reducing total cholesterol in participants with dyslipidemia, while 2 found neutral effects with no significant changes in lipid profiles. The median study duration was 63 days (8-12 weeks), with the single beneficial study lasting 12 weeks. The most-studied populations were clinical (dyslipidemia, fibromyalgia), and the evidence does not converge on a specific effective dose range.1 beneficial2 neutral3 studies
- LowCardamomAcross 3 studies, 1 reported a small beneficial effect of cardamom on total cholesterol, while 2 found neutral results. The beneficial meta-analysis (2024) showed a statistically significant reduction of -8.56 mg/dL in total cholesterol (small effect size), but the other meta-analysis (2020) and an RCT (2019) found no significant effect. Median study duration was 90 days, and the most-studied dose was 3 g/day among overweight or obese NAFLD patients. · Dose: 3 g/day1 beneficial2 neutral3 studies
- Lowchia seedAcross 3 studies, effect sizes were mixed: one moderate beneficial effect (significant reduction in total cholesterol) and two small neutral effects. The only trial with a specified dose used 50 g/day for 12 weeks in overweight/obese adults and found no benefit.1 beneficial2 neutral3 studies