10 Supplements That Claim to Lower Cholesterol — and Why They Can’t Beat Proven Treatment

If you have high cholesterol or are at risk of developing it, you may be looking for natural ways to improve your numbers. 

Lifestyle changes are often part of the first step toward lowering your cholesterol levels, followed by medication. Some people may wonder whether over-the-counter (OTC) and prescription supplements can help. And some supplements may result in small improvements. 

But a supplement isn’t automatically safer or more effective just because it’s labeled “natural.” Let’s take a look at some of the most popular and most studied cholesterol supplements, what the evidence shows, and what this means for you.

Can vitamins and supplements help lower cholesterol? What current guidelines say

The American College of Cardiology and the American Heart Association reviewed this question in their 2026 guidelines on dyslipidemia. Dyslipidemia is the medical term for abnormal levels of fats in the blood, like: 

• High levels of low-density lipoprotein (LDL), the “bad” cholesterol

• Low levels of high-density lipoprotein (HDL), the “good” cholesterol

• High levels of triglycerides

The experts reviewed the evidence to date on popular cholesterol supplements and found that none could be recommended to lower LDL cholesterol or triglycerides. In fact, it described the evidence for cholesterol supplements as limited and inconsistent.

Not only that: There’s also no proof that any supplement prevents long-term complications like heart attacks and strokes. For many supplements, the available research measures cholesterol level changes over just a few weeks or months, rather than long-term health outcomes. 

Unlike FDA-approved cholesterol-lowering medications, supplements can also vary in dose, as well as formulation, purity, and the amount of active ingredient they contain. This makes them hard to study and to connect to longer-term health outcomes.

So think of supplements as optional add-ons to your treatment. They shouldn’t replace a heart-healthy eating plan, exercise program, or medication (if recommended). 

As always, talk with a healthcare professional before starting a supplement. This is especially important if you:  

• Take prescription medication

• Have liver, kidney, heart, bleeding, or metabolic conditions

Comparing popular cholesterol supplements

1. Soluble fiber

Soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This can reduce the amount of cholesterol that’s reabsorbed from bile and can modestly lower LDL cholesterol. It doesn’t raise HDL cholesterol, and it doesn’t consistently lower triglycerides.

That said, fiber in your diet has a multitude of other benefits. You add fiber to your diet through a supplement like psyllium (Metamucil). You can also get it from food sources including: 

• Oats

• Barley

• Beans

• Lentils

• Fruit

• Vegetables

Research suggests you need per day at least 10 g of psyllium or 3 g of oat beta-glucan (a fiber found in oats) to see cholesterol benefits. Start with a smaller amount and plenty of water, and increase gradually. And check with your pharmacist about how best to time it with other medications. 

2. Plant sterols and stanols

Plant sterols and stanols are compounds found in small amounts in plants. They reduce the amount of cholesterol the gut absorbs from food, lowering LDL cholesterol levels. Earlier studies suggested that 2 g to 3 g daily with meals could lower LDL cholesterol by as much as 10% to 15%. But other research hasn’t consistently shown a benefit compared to placebo, or any long-term improvement in the risk of heart attacks or strokes. Plant sterols and stanols could be an add-on to lifestyle changes and medication. But they shouldn’t take the place of your prescribed treatment.

3. Red yeast rice

Red yeast rice is made by fermenting rice with a type of yeast. Some products contain monacolin K, an ingredient chemically identical to lovastatin, a prescription statin. Monacolin K can lower LDL cholesterol, but product strength varies widely. In trials, the red yeast rice product tested didn’t significantly lower LDL cholesterol compared with placebo.

Red yeast rice can cause statin-like muscle, liver, and kidney problems. It can also interact with other medications. You shouldn’t take red yeast rice alongside a statin. 

4. Berberine

Berberine is a compound found in plants like goldenseal, Oregon grape, and tree turmeric. Some studies suggest that it may modestly affect total cholesterol, LDL cholesterol, and triglycerides. But results vary across products, doses, and study groups.

Berberine can cause side effects like:

• Constipation

• Diarrhea

• Gas

• Stomach upset

It may interact with diabetes medications and other drugs. 

5. Probiotics

Probiotics get a lot of much-deserved attention for their gut health benefits. And some probiotic strains may produce small but significant changes in total, LDL, and HDL cholesterol. But the effect depends on the strain, dose, and length of use. 

Probiotics may cause gas or bloating. People with serious illnesses or weakened immune systems should ask a healthcare professional before taking them. 

6. Omega-3 fatty acids

Omega-3 fatty acids are mainly used to lower high triglycerides, not LDL cholesterol. This includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish oil.

OTC fish oil varies in strength. Studies haven’t shown it to reliably prevent heart attacks or strokes. Prescription omega-3 products are different. They may be used for specific triglyceride levels or to lower cardiovascular risk in specific situations, as recommended by a medical professional. 

7. Niacin (vitamin B3)

Prescription-level doses of niacin, or vitamin B3, have long been used to treat high cholesterol. In fact, niacin lowers triglycerides and LDL cholesterol levels while raising HDL cholesterol. But these high doses can cause unpleasant side effects like flushing, itching, and liver injury. So it’s only recommended for use under medical supervision. 

OTC niacin products aren’t interchangeable with prescription niacin in terms of their effect on cholesterol. 

8. Vitamin D

Vitamin D supplements may affect lipid levels in some people with low levels of vitamin D. But results are mixed, and vitamin D isn’t considered an established treatment for high cholesterol. Vitamin D supplements also haven’t been shown to prevent major cardiovascular events.

Taking too much vitamin D can cause high calcium levels, kidney problems, and abnormal heart rhythms. Vitamin D is worth taking if: 

• You have low vitamin D levels

• You’ve been recommended vitamin D supplements by a healthcare professional for another reason

But don’t take vitamin D specifically to lower cholesterol.

9. Vitamin C

There’s some evidence that vitamin C supplements may modestly affect LDL cholesterol or triglycerides. But vitamin C isn’t considered a treatment for high cholesterol. Also, high doses can cause: 

• Diarrhea

• Nausea

• Stomach cramps

• Kidney stones

So, prioritize getting enough vitamin C in your diet. But there’s no need to take vitamin C supplements to treat high cholesterol.

10. Garlic

Garlic supplements may have small, inconsistent effects on total cholesterol, LDL cholesterol, or triglycerides. As with many other supplements, the effect depends on the product and dose. But in research studies, garlic wasn’t better than a placebo. 

While garlic in food can be part of a heart-healthy meal plan, concentrated supplements are different. Garlic supplements may cause heartburn, nausea, or stomach upset. And it may increase bleeding risk — especially if you also take blood thinners. 

What else can you do if you have high cholesterol?

The first step in treating high cholesterol are diet and lifestyle changes. These can improve cholesterol levels and lower your overall risk of heart disease. Depending on your numbers and risk factors, you may need medications too. But these natural tips are still good places to start:

• Add more soluble fiber. Try oats, barley, beans, lentils, fruit, and vegetables.

• Choose unsaturated fats more often. Try nuts, seeds, avocado, olive oil, and fish in place of foods high in saturated fat when possible. 

• Move your body. Aerobic exercise can lower bad cholesterol while increasing good cholesterol. It also lowers your risk of heart disease. 

• Avoid smoking. Smoking damages blood vessels and raises your risk of heart disease. 

• Limit alcohol if you drink. Alcohol can raise triglycerides. 

• Work toward a weight that supports your health. Even modest changes can improve cholesterol levels and heart health.

• Manage stress and sleep. These steps can make it easier to follow a heart-healthy routine. Try these stress-management strategies.

• Take prescribed medication as directed. Cholesterol-lowering medications are safe and very effective — much more so than any supplement. Many people need to take medications for cholesterol in addition to lifestyle changes. If that’s the case for you, don’t stop or change your medication because you started a supplement, unless your healthcare team says it’s safe to do so. 

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

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