10 Supplements That May Help Support Healthy Cholesterol

Cholesterol management is best achieved through a healthy diet, regular exercise, and, when needed, prescribed medication. However, some people also turn to supplements for additional support. While supplements are not a cure, research suggests certain ones may help lower LDL (bad) cholesterol, raise HDL (good) cholesterol, or reduce triglycerides. Below are 10 of the most widely studied options.

1. Plant Sterols and Stanols
Plant sterols and stanols are naturally found in fruits, vegetables, and nuts, but concentrated forms are also available in fortified foods and supplements. They work by blocking cholesterol absorption in the gut, lowering LDL levels by up to 10%.

2. Omega-3 Fatty Acids
Found in fish oil and algae-based supplements, omega-3s (EPA and DHA) don’t lower LDL cholesterol significantly, but they do reduce triglycerides, lower inflammation, and support heart rhythm. They are especially beneficial for people with high triglycerides.

3. Psyllium Husk
Psyllium is a soluble fibre that forms a gel in the gut, trapping cholesterol and helping remove it from the body. Daily intake of 7–10 grams can lower LDL cholesterol by 5–10%. It’s often taken as a powder mixed with water.

4. Red Yeast Rice
This traditional supplement naturally contains monacolin K, a compound similar to the statin lovastatin. Studies show it can significantly lower LDL cholesterol, but because of potency and safety concerns, it should only be used with medical supervision.

5. Niacin (Vitamin B3)
At high doses, niacin can lower LDL and triglycerides while raising HDL cholesterol. However, therapeutic use often causes side effects such as flushing and requires monitoring. It should not be taken without a doctor’s advice.

6. Garlic
Garlic supplements have been linked to modest reductions in LDL cholesterol, likely due to sulfur compounds such as allicin. While effects may be small, garlic also supports blood pressure control and general cardiovascular health.

7. Flaxseed
Flaxseed supplements, either as oil or ground seed capsules, provide soluble fibre and plant-based omega-3 fatty acids (ALA). These nutrients help reduce LDL cholesterol and support heart health. Ground flaxseed may be more effective than oil alone.

8. Green Tea Extract
Green tea is rich in catechins, plant antioxidants that may lower LDL cholesterol and provide anti-inflammatory effects. Supplements are more concentrated than brewed tea, but should be taken carefully, as high doses can affect liver health.

9. Coenzyme Q10 (CoQ10)
While CoQ10 doesn’t lower cholesterol itself, it may help people taking statins by reducing muscle aches and fatigue, common side effects that sometimes lead to stopping treatment. This can improve adherence to cholesterol-lowering therapy.

10. Artichoke Leaf Extract
Artichoke extract may modestly reduce cholesterol by influencing liver production and bile secretion. Some studies suggest benefits for both total and LDL cholesterol, though more research is needed.

The Bottom Line

Supplements can provide an extra boost, but they work best alongside healthy eating, regular exercise, and medical advice when needed. Not all are suitable for everyone, and quality can vary, so it’s important to choose reputable brands and consult your healthcare provider before starting any new supplement.

Want to learn which supplements we recommend in The Cholesterol Protocol, as well as a range of other strategies to take control of your cholesterol? Why not try our Beginner’s Guide to Cholesterol where you’ll also get our cholesterol-lowering blueprint – THE CHOLESTEROL PROTOCOL – detailing all of the steps you need to lower cholesterol once and for all. 

Disclaimer: The information provided in this guide is for educational purposes only and is not intended as medical advice. It should not replace consultation with a qualified healthcare professional. Always seek the advice of your doctor or other licensed provider with any questions about your health, medical conditions, or before making changes to your diet, lifestyle, or medication.