Best Supplements for Reduced Triglyceride Levels
Ranked by research evidence. Compare 148 supplements across 241 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 small-sized effects of turmeric/curcumin on reducing triglyceride levels, and 1 study reported a neutral effect. The predominant effect size was small, with statistically significant findings in 5 studies, including multiple meta-analyses. Effects were typically observed at around 90 days, and the most studied population included adults with metabolic or clinical conditions such as type 2 diabetes and hyperglycemia.
- High evidence6 studies
Across 6 studies, 5 reported beneficial effects of L-carnitine on reducing triglyceride levels, with one neutral finding and no harmful results. Effect sizes were predominantly small, although one high-quality RCT showed a large effect. The evidence is drawn mainly from meta-analyses and a recent RCT, with a median study duration of 42 days (where reported), suggesting effects can appear within 6 weeks. The most common dose range was around 2–3 g/day, studied primarily in clinical populations such as women with PCOS and adults with metabolic or kidney conditions.
Dose: 2–3 g/day - Moderate evidence7 studies
Across 7 studies, 4 reported beneficial small-sized effects of vitamin D supplementation on reducing triglyceride levels, while 3 found neutral effects. The evidence is strongest in clinical populations such as type 2 diabetes, gestational diabetes, and metabolic-associated fatty liver disease. Median study duration was 42 days, but this is based on only 1 study.
Product matchViva Naturals — Vitamin D3 with Organic Liquid Coconut Oil125 mcg · $15.16 · ★5.0 (208)
148 supplements
- HighTurmericAcross 6 studies, 5 reported beneficial small-sized effects of turmeric/curcumin on reducing triglyceride levels, and 1 study reported a neutral effect. The predominant effect size was small, with statistically significant findings in 5 studies, including multiple meta-analyses. Effects were typically observed at around 90 days, and the most studied population included adults with metabolic or clinical conditions such as type 2 diabetes and hyperglycemia.5 beneficial1 neutral6 studies
- HighL-CarnitineAcross 6 studies, 5 reported beneficial effects of L-carnitine on reducing triglyceride levels, with one neutral finding and no harmful results. Effect sizes were predominantly small, although one high-quality RCT showed a large effect. The evidence is drawn mainly from meta-analyses and a recent RCT, with a median study duration of 42 days (where reported), suggesting effects can appear within 6 weeks. The most common dose range was around 2–3 g/day, studied primarily in clinical populations such as women with PCOS and adults with metabolic or kidney conditions. · Dose: 2–3 g/day5 beneficial1 neutral6 studies
- ModerateVitamin DAcross 7 studies, 4 reported beneficial small-sized effects of vitamin D supplementation on reducing triglyceride levels, while 3 found neutral effects. The evidence is strongest in clinical populations such as type 2 diabetes, gestational diabetes, and metabolic-associated fatty liver disease. Median study duration was 42 days, but this is based on only 1 study.4 beneficial3 neutral7 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 of artichoke supplementation on reducing triglyceride levels, with three studies showing small effects and one showing a moderate effect. All four findings were statistically significant. The most-studied doses range from 600 to 1800 mg daily, and effects were observed in clinical populations such as those with non-alcoholic fatty liver disease (NAFLD) and metabolic syndrome, with a median study duration of 72 days (approximately 10 weeks). · Dose: 600-1800 mg daily4 beneficial4 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
- Moderaterice branAcross 5 studies, 3 reported beneficial effects on triglyceride reduction, with effect sizes ranging from small to moderate. The highest-quality evidence comes from a 2024 meta-analysis (n=572) showing a moderate beneficial effect (-15.13 mg/dL; 95% CI: -29.56, -0.71). The most-studied dose is 30 g/day of rice bran oil, and effects were typically observed at 8 weeks (median study duration: 56 days). · Dose: 30 g/day3 beneficial2 neutral5 studies
- ModerateFish OilAcross 4 studies, fish oil supplementation showed predominantly small beneficial effects on reducing triglyceride levels (3 of 4 studies beneficial), with one meta-analysis reporting a moderate effect (SMD -0.40). Most studies lasted 8–12 weeks and dosed 600–1000 mg EPA+DHA daily. Effects were observed in clinical populations with metabolic or inflammatory conditions such as MASLD, migraine, and prediabetes.3 beneficial1 neutral4 studies
- ModerateflaxseedAcross all 3 studies, 3 reported beneficial moderate-sized effects of flaxseed supplementation on reduced triglyceride levels, with all findings reaching statistical significance. Effects were typically observed at 90 days based on the one study reporting duration, and evidence primarily comes from clinical populations with type 2 diabetes. The most-studied dose was 16 g daily, but only one study reported a specific dose. · Dose: 16 g daily3 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
- ModerateRaspberryAcross 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. · Dose: 180–200 mg/day of ellagic acid3 beneficial3 studies
- LowOliveAcross all 3 studies available, olive leaf extract (OLE) shows beneficial effects on reducing triglyceride levels, with 2 of 3 studies reporting statistically significant findings and effect sizes ranging from small to moderate. The median study duration was 84 days (12 weeks), suggesting effects typically observed after several weeks of supplementation. The most studied population includes adults with elevated cardiovascular risk or postmenopausal women, with doses ranging from 250 mg/day to 1000 mg/day. · Dose: 250-1000 mg/day3 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
- ModerateResveratrolAcross 4 studies, 2 reported beneficial effects on triglycerides (moderate effect in one meta-analysis, small in another), while 2 found neutral effects (small effect size). The overall effect direction is mixed, with no clear predominant effect size (small to moderate). Evidence primarily derives from meta-analyses and systematic reviews in clinical populations, including postmenopausal women and patients with type 2 diabetes, but doses and forms were not consistently reported.2 beneficial2 neutral4 studies
- LowBerberineAcross 4 studies, the evidence for berberine reducing triglyceride levels is mixed: 2 studies reported beneficial effects (one with moderate effect size, one with small), while 2 high-quality RCTs (one among Chinese men with hyperlipidemia, one among type 2 diabetes patients) found no difference between berberine and placebo, showing neutral small effects. The median study duration was 84 days (12 weeks), and the most-studied dose was approximately 1000–1200 mg/day. The predominant effect direction is mixed (beneficial and neutral), with a small to moderate effect size observed in the beneficial studies. · Dose: 1000–1200 mg/day2 beneficial2 neutral4 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
- LowThistleAcross 3 studies, 2 reported beneficial effects and 1 found neutral results for thistle (silymarin/silibinin) on reduced triglyceride levels. The predominant effect size is mixed (small to large), with the largest effect observed in a systematic review showing a significant large reduction. The evidence is preliminary and drawn from clinical populations with liver disease and diabetes complications.2 beneficial1 neutral3 studies
- LowAfrican MangoAcross 3 studies, 2 reported small beneficial effects of African mango (Irvingia gabonensis) supplementation on reducing triglyceride levels, while 1 meta-analysis found a neutral effect that did not reach statistical significance. The only available study with a specific dose used 150 mg twice daily for 90 days in a clinical population with metabolic syndrome. Effects were predominantly small in magnitude, and the median study duration was 90 days, suggesting effects may be observed after several weeks of supplementation. · Dose: 150 mg twice daily2 beneficial1 neutral3 studies
- LowCuminAcross 3 studies, 2 reported beneficial moderate-sized effects of cumin supplementation on reducing triglyceride levels, while 1 was neutral. Evidence is limited to adults with metabolic disorders or dyslipidemia; no consistent dose or form data were reported across studies.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
- Lowgreen teaAcross 3 studies, 1 reported a beneficial moderate-sized effect of green tea on reducing triglyceride levels, while 2 found neutral effects. The beneficial finding came from a meta-analysis showing short-term (<8 weeks) green tea intake at doses below 3000 mg/day significantly reduced triglycerides (SMD: -0.74). Evidence base is small (only 3 studies) — conclusions should be considered preliminary. · Dose: <3000 mg/day1 beneficial2 neutral3 studies