How to lower triglycerides naturally with supplements?
This question is about Nutrition
Elle Penner, MPH, RD
To lower triglycerides naturally with supplements, consider taking 2-4 g of fish oil daily.
Fish oil supplements contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids that have been shown to reduce triglycerides by up to 15-30 percent, with higher reductions seen in those with elevated triglycerides at baseline [1].
While the American Heart Association recommends 1 g/day of EPA + DHA for cardioprotection, higher dosages of omega-3 fatty acids (2-4 g/day) are required to reduce elevated triglyceride levels [2]. Taking up to 3-5 g (3,000–5,000 mg) of omega-3 per day appears to be safe. [3, 4]
Prescription fish oil contains more active fatty acids than many nonprescription supplements and may be more beneficial if you have very high triglycerides. Research shows that taking the prescription drug Vascepa, which contains pure EPA, helps lower triglyceride levels by up to 33% [5].
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References
- Patel, K. (2021a, October 6). Fish oil. Examine.Com. Retrieved November 29, 2021, from https://examine.com/supplements/fish-oil/
- Skulas-Ray, A. C., Wilson, P., Harris, W. S., Brinton, E. A., Kris-Etherton, P. M., Richter, C. K., Jacobson, T. A., Engler, M. B., Miller, M., Robinson, J. G., Blum, C. B., Rodriguez-Leyva, D., de Ferranti, S. D., Welty, F. K., & American Heart Association Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology (2019). Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation, 140(12), e673–e691. https://doi.org/10.1161/CIR.0000000000000709
- Office of Dietary Supplements - Omega-3 Fatty Acids. (21–08-04). National Institutes of Health. Retrieved November 29, 2021, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- European Food Safety Authority. (2012, July 27). EFSA assesses safety of long-chain omega-3 fatty acids. Retrieved November 29, 2021, from https://www.efsa.europa.eu/en/press/news/120727
- Eicosapentaenoic Acid (EPA): Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews. (n.d.). WebMD. Retrieved November 29, 2021, from https://www.webmd.com/vitamins/ai/ingredientmono-994/eicosapentaenoic-acid-epa
- Shearer, G. C., Savinova, O. V., & Harris, W. S. (2012). Fish oil -- how does it reduce plasma triglycerides?. Biochimica et biophysica acta, 1821(5), 843–851. https://doi.org/10.1016/j.bbalip.2011.10.011