With cholesterol levels continuing to be a major factor in heart disease risk, many people are searching for alternatives to conventional medications like statins—especially those who are sensitive to side effects. A recent (2024) narrative review published in the Journal of Health, Population and Nutrition offers a comprehensive look at how effective and practical various natural supplements may be in managing high cholesterol, or hypercholesterolemia.
Why Look Beyond Statins?
Statins are the most commonly prescribed drugs for lowering LDL (bad) cholesterol and are highly effective. However, they are not for everyone. Some people experience muscle pain, fatigue, or digestive issues. Others prefer a more natural approach or want to supplement their existing treatment plan.
This review explored five popular dietary supplements often marketed as cholesterol-lowering aids:
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Red Yeast Rice
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Flaxseed
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Artichoke Extract
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Bergamot
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Garlic-based Ayurvedic mixtures
The study aimed to evaluate not only their cholesterol-lowering capabilities but also their safety, affordability, and accessibility.
🔬 What the Review Found
1. Efficacy – Do They Actually Work?
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Red Yeast Rice: This supplement, which contains natural compounds similar to statins, consistently showed a significant ability to reduce LDL cholesterol. It's one of the most well-studied natural options and was considered highly effective in the review.
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Flaxseed: High in omega-3 fatty acids and lignans, flaxseed was found to modestly lower cholesterol. It also has additional benefits like improving gut health and reducing inflammation.
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Bergamot: A citrus fruit extract native to Southern Italy, bergamot has powerful antioxidant and cholesterol-lowering properties. Several studies included in the review found it effective in lowering both LDL and total cholesterol levels.
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Artichoke Extract: The results here were mixed. While some trials found that artichoke leaf extract can reduce cholesterol, others showed less consistent results. More robust studies are needed.
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Garlic (Ayurvedic mixtures): Garlic is widely believed to improve heart health, but the review noted that aged garlic extract had limited impact on cholesterol levels. Some formulations, especially those used in Ayurvedic medicine, showed more promise, though data remains sparse.
2. Safety and Side Effects
One of the biggest advantages of these supplements is their mild side effect profile. Compared to statins, they generally cause fewer adverse effects, making them a better-tolerated option for many individuals. This also translates to better adherence—people are more likely to stick with a supplement regimen if they feel well while taking it.
3. Affordability and Accessibility
Supplements like flaxseed and garlic are widely available and relatively inexpensive. However, the review pointed out some concerns:
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Quality Control: Because many supplements are not regulated to the same standards as pharmaceuticals, the quality and potency can vary significantly between brands.
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Procurement Challenges: Some products, especially bergamot and red yeast rice, may be harder to find or more expensive in certain regions.
💡 What Does This Mean for You?
If you're someone exploring ways to manage your cholesterol levels—either alongside your prescribed medication or as a gentler alternative—this review suggests that certain supplements could be helpful. Red yeast rice, flaxseed, and bergamot appear to offer the most reliable cholesterol-lowering benefits. However, natural doesn’t always mean risk-free, and these supplements should still be discussed with your GP or healthcare provider before starting.
🧭 Final Thoughts
This review underscores a growing interest in integrative approaches to managing cholesterol. While statins remain the gold standard for many, natural supplements can play a supportive role—especially for those seeking more holistic strategies.
Just remember: the best approach is always comprehensive. A heart-healthy diet, regular exercise, stress management, and evidence-based supplementation can all contribute to better cholesterol levels and overall cardiovascular health.
