Triglycerides are common types of fat found in the blood. While they are essential to the normal functioning of the body, high levels can lead to serious health problems.

High triglycerides are a risk factor for a range of health issues, such as heart disease, stroke, and diabetes. There are several ways to lower triglyceride levels, including lifestyle changes such as diet and exercise, and certain medications.

But another option is dietary supplements, which can help you reduce your triglycerides while also supporting overall health and weight loss.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that can help lower triglycerides in the blood. They are found in fatty fish such as salmon, mackerel, and tuna, as well as in certain nuts and seeds like flaxseed and chia seeds.

However, if you don’t consume enough of these foods, you can take omega-3 supplements to boost your intake. Research has shown that these supplements can help lower triglycerides by up to 30%.

Fiber Supplements

Fiber plays an important role in digestion and can help regulate blood sugar, cholesterol, and triglycerides.

You can get fiber from fruits, vegetables, whole grains, and legumes, but if you need to increase your fiber intake, you can take fiber supplements. These supplements come in many forms, such as pills, capsules, powders, and even gummies. They are made from various types of fiber, such as psyllium husk, glucomannan, and inulin, which can help reduce triglycerides by up to 50%.

Vitamin D Supplements

Recent studies have shown that low levels of vitamin D are linked to high triglycerides, and that taking vitamin D supplements can help lower them.

Vitamin D is a fat-soluble vitamin that is produced in the skin when exposed to sunlight, but it can also be found in fatty fish, egg yolks, and mushrooms. If you don’t get enough vitamin D from food or sunlight, you can take supplements. The recommended daily intake of vitamin D is 600-800 IU for adults, but higher doses may be needed to lower triglycerides.

Niacin Supplements

Niacin, also known as vitamin B3, is a water-soluble vitamin that can help lower triglycerides by up to 50%. It is found in many foods, such as meat, fish, and poultry, but can also be taken in supplement form.

Niacin supplements can be effective in reducing triglycerides, but they should be taken under a doctor’s supervision, as high doses can cause flushing, itching, and liver damage.

Green Tea Extract Supplements

Green tea extract contains catechins, a type of antioxidant that can help reduce triglycerides and improve heart health. These supplements are made from the leaves of the Camellia sinensis plant, and are available in pill or powder form.

Studies have shown that taking green tea extract supplements can lower triglycerides by up to 19%.

Chromium Supplements

Chromium is a mineral that is important for regulating blood sugar levels and metabolism. It can also help lower triglycerides and improve cholesterol levels.

Chromium is found in small amounts in foods such as broccoli, beef, and whole grains, but can also be taken as a supplement. Studies have shown that taking chromium supplements can reduce triglycerides by up to 40%, especially in people with diabetes.

Probiotic Supplements

Probiotics are live bacteria that live in the gut and help support digestive and immune health. They can also help lower triglycerides and reduce inflammation.

Probiotics are found in fermented foods such as yogurt, kefir, and sauerkraut, but can also be taken in supplement form. Studies have shown that taking probiotic supplements can lower triglycerides by up to 20%.

Garlic Supplements

Garlic has been used for centuries as a natural remedy for various health issues, including high triglycerides.

Garlic supplements contain a concentrated form of the active compounds in garlic, such as allicin, which can help reduce triglycerides and improve cholesterol levels. Studies have shown that taking garlic supplements can lower triglycerides by up to 20%.

Curcumin Supplements

Curcumin is a compound found in turmeric, a spice commonly used in Asian cuisine. It has powerful anti-inflammatory and antioxidant properties, and can help lower triglycerides and improve heart health.

Curcumin supplements are available in pill form, and can be effective in reducing triglycerides by up to 29%.

Conjugated Linoleic Acid Supplements

Conjugated linoleic acid (CLA) is a type of fatty acid that is naturally found in meat and dairy products. It is also available as a supplement, and can help reduce body fat and improve cholesterol and triglyceride levels.

Studies have shown that taking CLA supplements can lower triglycerides by up to 21%.

Conclusion

If you’re looking to lower your triglycerides and support weight loss, dietary supplements can be a helpful addition to your routine.

Omega-3 fatty acids, fiber, vitamin D, niacin, green tea extract, chromium, probiotics, garlic, curcumin, and CLA are all supplements that have been shown to effectively lower triglycerides. However, it’s important to talk to your doctor before taking any new supplement, especially if you’re on medication or have a pre-existing condition.