What vitamins can lower cholesterol?

Your body absorbs cholesterol from foods, primarily animal products like meat, dairy, and eggs. Your liver also produces cholesterol on its own.

Some cholesterol is essential for good health. But too much of certain types of cholesterol may increase the risk of a heart attack or stroke.

Cholesterol levels are commonly measured in milligrams per deciliter (mg/dL) of blood. According to some general 2018 guidelines, this is how to interpret your cholesterol levels:

• Total cholesterol: Standard cholesterol levels are below 200 mg/dL. Readings between 200 and 239 mg/dL are considered borderline high, and levels above 240 mg/dL are considered high.
• LDL (low-density lipoprotein): LDL cholesterol is often called bad cholesterol because it can build up and block your arteries. Optimal levels are below 100 mg/dL, while values between 100 and 129 mg/dL are near or below optimal. Levels of 130 to 159 mg/dL are considered borderline high, while 160 mg/dL and over are considered high.
• HDL (high-density lipoprotein): HDL cholesterol is often called good cholesterol because it helps the body remove LDL. Higher levels of HDL are desired for better heart health. Levels below 40 mg/dL for males and below 50 mg/dL for females are considered low.
• Triglycerides: Recommended levels are less than 150 mg/dL, moderately elevated are between 151 and 199 mg/dL, and high is considered 200 mg/dL and above.

However, it’s also important to note that the target ranges may be different depending on your medical history. For example, if you have history of a heart attack, your goal LDL may be less than 70 mg/dL. If you’re at very high risk of complications, your LDL goal may be below 55.

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Best vitamins to lower LDL cholesterol

High cholesterol may require medical treatment. Diet and supplement choices may help you manage cholesterol, but they won’t replace the need for medical intervention.

According to experts and research, these vitamins may help you manage LDL cholesterol:

Vitamin C

According to a 2020 review, vitamin C can have a good effect on metabolic syndrome. Metabolic syndrome is defined as having an increased weight circumference, blood pressure, fasting blood glucose, and triglycerides, while having reduced HDL cholesterol.

Some studies in the review suggest that vitamin C supplementation can reduce your LDL cholesterol levels and triglycerides and raise your HDL cholesterol, but more research is needed, as a lot of results come from studies in rats.

A 2021 review suggests that vitamin C supplementation is beneficial for your overall cholesterol levels because it can lower your triglycerides. However, the review also found that it had no effect on LDL cholesterol.

Vitamin E

According to a 2022 review, vitamin E can prevent LDL oxidation and foam cell formation. Foam cells feed on fatty deposits on your blood vessel walls. Specifically, they “eat” LDL, which gives them a foamy appearance, and then these cells line the walls of your blood vessels, resulting in inflammation and atherosclerosis (plaque formation).

Preventing foam cell formation may help prevent atherosclerosis, high blood pressure, and other heart disease risk factors.

Vitamin E may build up in your body because it’s a fat-soluble vitamin. Not exceeding dosage recommendations is essential to prevent toxicity and adverse side effects.

Vitamins B6 (pyridoxine), B12 (cobalamin), and B9 (folate)

Research from 2021 found that supplementing with vitamins B6, B9, and B12 may lower levels of homocysteine and reduce stroke risk.

Homocysteine is an amino acid that may be associated with elevated levels of LDL and triglycerides.

Vitamin D

According to a 2021 review, vitamin D supplements may lower total and LDL cholesterol and triglycerides. They may also block foam cell formation and, as a result, reduce the risk of atherosclerosis. The review also notes that vitamin D deficiency is associated with higher LDL levels.

Vitamin B3 (Niacin)

The American Heart Association (AHA) suggests taking niacin as an LDL-lowering supplement if prescribed by a doctor, but a 2017 review found that it doesn’t reduce the chance of heart disease events and could cause significant side effects.

That said, be sure to speak with your doctor before taking niacin. They may be able to offer a better option based on your symptoms and risk factors.

While all of these vitamins may have potential benefits in managing high cholesterol, more studies are needed to understand the process and long-term effects of vitamin supplementation.

Vitamin supplements don’t replace the need for cholesterol medications, and suspending your cholesterol treatment without consulting and getting approval from a doctor first isn’t recommended.

Omega-3

While not a vitamin per se, omega-3 fatty acids are similar dietary supplements that may have benefits in cholesterol management.

According to 2019 research from the AHA, omega-3 fatty acid supplements can greatly reduce your triglyceride levels. The researchers suggest that omega-3 supplements are safe and effective and can even be used alongside statin therapy.

How to raise HDL cholesterol

A 2022 review notes that HDL cholesterol supports heart health by helping remove excess cholesterol through the liver and by providing anti-inflammatory, antioxidant, and blood-thinning (anticoagulant) effects.

Regular physical activity

Regular physical activity may boost HDL levels. In fact, a 2023 review suggests that aerobic exercise can both improve HDL quantity and its function.

The review recommends that people with high cholesterol get at least 30 minutes of physical activity five times per week. This should involve moderate intensity aerobic exercise and moderate to high intensity resistance training.

A nutrient-dense diet

You can get optimal levels of the vitamins listed above by enjoying a diet that includes a variety of nutritious, minimally processed whole foods.

A balanced diet will also provide fiber, lean proteins, and healthy fats, like monounsaturated, polyunsaturated, and omega-3 fats. These also support heart health and healthy cholesterol levels, including increased HDL.

A registered dietitian may provide personalized recommendations based on your health needs, lifestyle, and taste preferences.

Other lifestyle factors

Other lifestyle changes may help you increase your HDL levels. These include:

• quitting smoking
• reducing alcohol intake
• reaching and maintaining a weight recommended for your height, age, and overall health status

How is high cholesterol treated?

Besides lifestyle choices, chronic high cholesterol often requires medical intervention. Your healthcare professional may prescribe medications to lower cholesterol levels. Common options may include:

• Statins: The most commonly prescribed cholesterol-lowering medications work by blocking an enzyme in the liver responsible for producing cholesterol. Options may include atorvastatin (Lipitor), lovastatin (Altoprev), and rosuvastatin (Crestor).
• Dyslipidemic agents: These help reduce cholesterol absorption in the intestines to lower overall LDL levels. Options may include ezetimibe (Zetia). In some cases, you may get a combination of ezetimibe and statins.
• PCSK9 inhibitors: These newer drugs work by increasing the liver’s ability to remove LDL from the bloodstream. Options include alirocumab (Praluent) and evolocumab (Repatha).
• Bile acid sequestrants: These drugs prevent the absorption of bile acids. As a result, your body needs to produce more bile acids. Producing bile acids requires cholesterol, making cholesterol levels drop. Options include cholestyramine (Questran) and colestipol (Colestid).
• Adenosine triphosphate-citrate lyase (ACL) inhibitors: ACLs block the production of cholesterol in your liver. Options include bempedoic acid (Nexletol).
• Fibrates: These medications inhibit triglyceride levels and promote the production of HDL. Options include gemfibrozil (Lopid) and fenofibrate (TriCor, Fibricor).

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Online care for high cholesterol

While vitamins may be a good option to manage your cholesterol levels, doctors will also likely recommend medications such as statins.

Online care services, including Optum Perks Online Care, may make getting treatment easier. With these services, you can submit an online form answering a few questions about your symptoms, and a US-licensed healthcare professional will respond soon after to prescribe a treatment plan.

Note that if you have high cholesterol, you’ll likely need to follow up with a healthcare professional for monitoring and follow-up tests.

Summary

Certain vitamins, like C, D, and E, may help you lower and manage LDL levels, though more research is needed. These vitamins don’t replace the need for medical treatment.

Medications and lifestyle modifications, including regular physical activity and a nutrient-dense diet, may improve cholesterol levels.

If you have high cholesterol, be sure to discuss vitamin, lifestyle, and medication options with a healthcare professional before introducing or discontinuing any of these.

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