Best Supplements for Reduced Triglyceride Levels
Ranked by research evidence. Compare 157 supplements across 270 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- High evidence6 studies
Across 6 studies, 5 reported beneficial effects of turmeric (primarily curcumin with piperine for absorption) on reducing triglyceride levels, with predominantly small effect sizes. The single neutral study was a small trial in hemodialysis patients that did not reach statistical significance. Effects were typically observed over a median duration of 90 days, and the most consistent evidence comes from meta-analyses in clinical populations (e.g., adults with metabolic disorders, type 2 diabetes, or hyperglycemia).
- High evidence5 studies
Across all 5 studies, flaxseed supplementation consistently shows beneficial effects on reducing triglyceride levels, with 5 of 5 studies reporting statistically significant reductions. The predominant effect size is moderate, with one large effect observed in a meta-analysis. The most studied populations are individuals with type 2 diabetes and those with dyslipidemia or coronary artery disease, with a median study duration of 80 days, indicating effects are typically observed after 8-12 weeks.
Dose: 16-28 g/day - High evidence5 studies
Across 5 studies, 4 reported beneficial effects on triglyceride levels, with effect sizes predominantly small. The median study duration was 70 days (10 weeks), suggesting effects typically observed at 8-12 weeks. Evidence comes from clinical populations including type 2 diabetes, metabolic syndrome, and fatty liver disease.
157 supplements
- ModerateL-CarnitineAcross 8 studies, 5 reported beneficial effects of L-carnitine on reducing triglyceride levels, with effect sizes predominantly small. Benefits were most consistently observed in clinical populations such as women with PCOS and adults with metabolic conditions, with median study duration of 70 days. The most commonly effective dose ranged from 1000–3000 mg/day. · Dose: 1000-3000 mg/day5 beneficial3 neutral8 studies
- ModerateVitamin DAcross 8 studies (5 beneficial, 3 neutral, 0 harmful), vitamin D supplementation shows a small but statistically significant reduction in triglyceride levels in certain clinical populations. The beneficial effect was consistently small in magnitude across most positive studies, with effects typically observed at around 6 weeks (median 42 days in one RCT). The evidence is strongest in people with metabolic disorders such as type 2 diabetes, MASLD, MAFLD, and gestational diabetes; no benefit was seen in obese/overweight children or PCOS patients.5 beneficial3 neutral8 studies
- HighTurmericAcross 6 studies, 5 reported beneficial effects of turmeric (primarily curcumin with piperine for absorption) on reducing triglyceride levels, with predominantly small effect sizes. The single neutral study was a small trial in hemodialysis patients that did not reach statistical significance. Effects were typically observed over a median duration of 90 days, and the most consistent evidence comes from meta-analyses in clinical populations (e.g., adults with metabolic disorders, type 2 diabetes, or hyperglycemia).5 beneficial1 neutral6 studies
- HighflaxseedAcross all 5 studies, flaxseed supplementation consistently shows beneficial effects on reducing triglyceride levels, with 5 of 5 studies reporting statistically significant reductions. The predominant effect size is moderate, with one large effect observed in a meta-analysis. The most studied populations are individuals with type 2 diabetes and those with dyslipidemia or coronary artery disease, with a median study duration of 80 days, indicating effects are typically observed after 8-12 weeks. · Dose: 16-28 g/day5 beneficial5 studies
- HighFish OilAcross 5 studies, 4 reported beneficial effects on triglyceride levels, with effect sizes predominantly small. The median study duration was 70 days (10 weeks), suggesting effects typically observed at 8-12 weeks. Evidence comes from clinical populations including type 2 diabetes, metabolic syndrome, and fatty liver disease.4 beneficial1 neutral5 studies
- ModerateCinnamonAcross 5 studies, 4 reported beneficial effects of cinnamon on triglyceride reduction, with effect sizes ranging from small to large (mixed). The evidence primarily comes from clinical populations with type 2 diabetes, dyslipidemia, or PCOS, and the median study duration was 57 days (~8 weeks). The most frequently studied dose is ≤2 g/day, though dosing is inconsistent across studies.4 beneficial1 neutral5 studies
- ModerateArtichokeAcross 4 studies, all reported beneficial effects on triglyceride levels, with predominantly small effect sizes. The most-studied doses range from 600 to 1800 mg/day of artichoke leaf extract, and effects were typically observed over 8–12 weeks in clinical populations with NAFLD or metabolic syndrome. · Dose: 600–1800 mg/day4 beneficial4 studies
- ModerateRed GrapeAcross 4 studies, all reported beneficial effects on reducing triglyceride levels, with effect sizes ranging from small to moderate. The median study duration was 72 days, suggesting effects typically observed at 8-12 weeks. Most evidence comes from clinical populations with NAFLD or obesity, with doses of grape seed extract (the primary form studied) ranging from 300–520 mg/day. · Dose: 300-520 mg/day4 beneficial4 studies
- Moderaterice branAcross 5 studies, 3 reported beneficial effects of rice bran on triglyceride levels, with effect sizes ranging from small to moderate. The most robust evidence comes from a 2024 meta-analysis showing a moderate beneficial effect (reduction of -15.13 mg/dL, 95% CI: -29.56 to -0.71) in 572 participants, though a separate 2023 meta-analysis found no significant effect. Studies typically used doses of 30 grams per day of rice bran or rice bran oil, with a median duration of 8 weeks. · Dose: 30 g/day3 beneficial2 neutral5 studies
- Moderatechia seedAcross 5 studies, 3 reported beneficial small-sized effects of chia seed supplementation on reduced triglyceride levels, while 2 found neutral results. Meta-analyses with up to 835 participants showed statistically significant triglyceride reductions (effect sizes small), though one meta-analysis and one RCT reported non-significant findings. Median study duration was 70 days, and the most common doses ranged from 30 to 50 g/day, studied primarily in adults with overweight, obesity, or hypertriglyceridemia. · Dose: 30-50 g/day3 beneficial2 neutral5 studies
- LowThistleAcross 4 studies, 3 reported beneficial effects of thistle (silymarin/silibinin) on triglyceride levels, with effect sizes ranging from small to large. The only meta-analysis (n=2283) found a neutral, non-significant effect (SMD: -0.92, p=0.080), while a systematic review and an RCT showed significant improvements. The median study duration was 120 days, and the most studied dose was 200 mg three times daily in a clinical population with metabolic or liver conditions. · Dose: 200 mg three times daily3 beneficial1 neutral4 studies
- ModerateRaspberryAcross 3 studies, all reported beneficial moderate-sized effects of ellagic acid (a compound found in raspberries) on reducing triglyceride levels. The most-studied dose was 180–200 mg ellagic acid per day, and effects were typically observed at 8 weeks (median study duration 56 days). The evidence comes primarily from clinical populations with metabolic liver disease (MASLD or NAFLD). · Dose: 180–200 mg ellagic acid per day3 beneficial3 studies
- ModerateTaurineAcross all 3 studies, taurine supplementation shows beneficial effects on reducing triglyceride levels, with consistent statistically significant reductions reported in each. The predominant effect size is small overall, though one meta-analysis reported a large effect. Doses ranged from 0.5 g/day to 6 g/day, with most studies using about 3 g/day, and the evidence is derived primarily from meta-analyses of randomized controlled trials in general adult and clinical populations. · Dose: 0.5–6 g/day, with a common dose of approximately 3 g/day3 beneficial3 studies
- ModerateCardamomAcross 3 studies, all reported statistically significant beneficial effects of cardamom on reducing triglyceride levels, with a small effect size (e.g., mean reduction of -14.09 mg/dL in a meta-analysis of 989 participants). The median study duration was 90 days (from one of three studies that reported duration), suggesting effects may require several weeks. Effects were observed in general adult populations and in a clinical population of overweight/obese NAFLD patients; the most specified dose was 3 g/day in one RCT.3 beneficial3 studies
- LowOliveAcross 3 studies (2 RCTs, 1 narrative review), all reported beneficial effects of olive leaf extract on reducing triglyceride levels, with predominantly moderate effect sizes. Two of the three studies found statistically significant reductions, and effects were typically observed at 12 weeks (84 days) with doses ranging from 250 to 1000 mg/day. The evidence base is small, and findings come from specific populations including hypertensive adults and postmenopausal women.3 beneficial3 studies
- LowGarlicAcross 5 studies, 2 reported beneficial effects of garlic on reducing triglyceride levels, while 3 found neutral effects. Among the beneficial studies, effect sizes ranged from small to moderate, with the largest and highest-quality meta-analysis (2023, n=999) showing a moderate effect (SMD = -0.66). The evidence is mixed and does not support a strong or consistent benefit at this time, and most studies did not specify dose or form.2 beneficial3 neutral5 studies
- LowResveratrolAcross 4 studies (2 systematic reviews and 2 meta-analyses), 2 reported beneficial effects on triglycerides (one moderate, one small) while 2 found no significant effect. The evidence is mixed, with no clear convergence on dose or population.2 beneficial2 neutral4 studies
- LowBerberineAcross 4 studies, 2 reported beneficial effects and 2 reported neutral effects, with a predominance of small effect sizes. The most common dose was 500 mg twice daily, and the median study duration was 84 days (12 weeks), suggesting effects are typically observed at this timeframe. Available evidence shows mixed results, with the strongest individual RCTs finding no significant difference between berberine and placebo for triglyceride reduction, while meta-analyses report small-to-moderate benefits. · Dose: 500 mg twice daily2 beneficial2 neutral4 studies
- Lowgreen teaAcross 4 studies, 2 reported statistically significant beneficial effects on reducing triglyceride levels, with effect sizes ranging from small to moderate (one small, one moderate). The other 2 studies reported neutral effects. The evidence is mixed, with beneficial findings primarily observed in overweight and obese individuals. Study durations and doses were inconsistently reported, limiting specific dose or duration conclusions.2 beneficial2 neutral4 studies
- ModerateCuminAcross 3 studies, 2 reported beneficial moderate-sized effects of cumin on reduced triglyceride levels, while 1 reported a neutral small effect. The predominant effect size is moderate. Most studies involved adults with metabolic disorders or dyslipidemia.2 beneficial1 neutral3 studies
- ModeratePropolisAcross 3 studies (all systematic reviews or meta-analyses), 2 reported beneficial small-sized effects of propolis supplementation on reducing triglyceride levels, while 1 found no significant change. The beneficial effects were observed primarily in populations with type 2 diabetes and adults at risk of metabolic syndrome. Study durations and doses were not consistently reported across the evidence base.2 beneficial1 neutral3 studies
- ModerateBlack CuminAcross 3 meta-analyses, 2 reported statistically significant beneficial effects of black cumin on triglyceride levels, with effect sizes ranging from moderate to large (one study reported SMD -1.27). One meta-analysis in T2DM patients found no significant effect. The median study duration was only 7 days (from one study), and the largest study (n=5026) used a wide dose range of 200–4600 mg/day. Evidence base is small (only 3 studies).2 beneficial1 neutral3 studies
- LowAnthocyaninsAcross 3 studies, 2 reported beneficial small-sized effects on triglyceride levels, while 1 found neutral results. The most studied dose was 320 mg/day, primarily in clinical populations (type 2 diabetes, cardiometabolic risk). Effects were typically observed at durations of 8–24 weeks (median 16 weeks). · Dose: 320 mg/day2 beneficial1 neutral3 studies
- LowAfrican MangoAcross 3 studies, 2 reported beneficial small effects on reducing triglyceride levels, while one meta-analysis found a neutral non-significant effect. The only reported dose was 150 mg twice daily, with effects observed in a 90-day trial. Evidence is drawn from clinical populations, including adults with metabolic syndrome and overweight/obese individuals.2 beneficial1 neutral3 studies
- LowavocadoAcross 4 studies, 1 reported a moderate beneficial effect of avocado on reducing triglyceride levels, while 3 found neutral effects. The single beneficial study was a high-quality randomized controlled trial in adults with elevated triglycerides (135-499 mg/dL) using a dose of 1 avocado per day (~180 g) over 21 days, showing a significant reduction of 17.4%. Overall, the predominant effect size is small, and the evidence is limited by the small number of studies and inconsistent results. · Dose: 1 avocado (~180 g/day)1 beneficial3 neutral4 studies
- LowReishiAcross 3 studies, 1 reported beneficial small effects on triglycerides, while 2 found no significant effect. The beneficial study was an 84-day RCT in 110 participants with dyslipidemia using reishi spore oil. The median study duration was 63 days, but effects were observed at 12 weeks.1 beneficial2 neutral3 studies