What Are the Best Supplements for Lowering Triglycerides?

What Are Triglycerides and Why Do They Matter?

Triglycerides are a type of fat circulating in the bloodstream. Elevated levels — particularly above 150 mg/dL (1.7 mmol/L) — are associated with increased cardiovascular risk, insulin resistance, and metabolic dysfunction. High triglycerides often occur alongside low HDL cholesterol and elevated ApoB-containing particles, making them a meaningful marker of cardiometabolic health.

Diet is the primary driver of triglyceride levels. Excess refined carbohydrates, sugar, and alcohol are converted into triglycerides in the liver and released into circulation. Certain supplements can meaningfully reduce triglyceride levels, though they work best as part of a broader dietary strategy.

For a deeper understanding of how triglycerides relate to atherogenic risk, see our article on the best supplements for lowering ApoB.

The Best Supplements for Lowering Triglycerides

Omega-3 Fatty Acids (EPA and DHA): The Most Evidence-Backed Option

Omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — have the strongest evidence base of any supplement for lowering triglycerides. Research consistently shows that doses of 2–4g of combined EPA and DHA per day can reduce triglyceride levels by 20–50%, depending on baseline levels and dose.

The mechanism is well understood: EPA and DHA reduce hepatic (liver) triglyceride synthesis and increase clearance from the bloodstream. They also have modest anti-inflammatory effects, which may benefit endothelial function and overall cardiovascular health.

Prescription-grade omega-3 formulations (such as icosapentaenoic acid preparations) have demonstrated cardiovascular outcome benefits in large randomised trials, particularly in people with elevated triglycerides already on statin therapy. Over-the-counter fish oil supplements at standard doses (1g/day) have more modest effects, but remain a practical starting point.

When choosing a supplement, look for products that clearly state EPA and DHA content, are third-party tested for purity, and minimise oxidised oil. Algae-based omega-3s are a suitable plant-based alternative.

For a detailed look at the evidence, see our article on whether omega-3 lowers triglycerides.

Niacin (Vitamin B3): Effective but With Important Caveats

Niacin at pharmacological doses (1,000–2,000mg/day) can lower triglycerides by 20–50% and raise HDL cholesterol. It works primarily by reducing hepatic VLDL production, which lowers the output of triglyceride-rich particles into the bloodstream.

However, niacin has significant limitations. Common side effects include flushing, gastrointestinal discomfort, and, at high doses, potential hepatotoxicity. Landmark cardiovascular outcome trials did not show a mortality benefit when niacin was added to statin therapy, which has reduced enthusiasm for its routine use.

Niacin may still be relevant for people with markedly elevated triglycerides who cannot tolerate other options, but it should be used under medical supervision. Extended-release formulations reduce flushing but carry a higher risk of liver-related side effects.

Berberine: A Useful Metabolic Supplement

Berberine is a plant-derived compound with meaningful effects on metabolic health. Evidence suggests it can lower triglycerides, reduce LDL cholesterol, and improve insulin sensitivity — likely through AMPK activation, which improves how cells process glucose and lipids.

Human trials support its lipid-lowering effects, though studies are generally smaller and shorter than those conducted on statins or omega-3s. Typical doses used in research are 500mg taken two to three times daily with meals. It is generally well tolerated, though gastrointestinal side effects can occur.

Berberine may be particularly relevant for people with elevated triglycerides driven by insulin resistance. Learn more in our complete guide to longevity.

Soluble Fiber Supplements

Soluble fiber — from sources such as psyllium husk, beta-glucan, and inulin — supports triglyceride reduction indirectly by improving glucose handling, reducing post-meal insulin spikes, and feeding beneficial gut bacteria. The effect on triglycerides is modest compared to omega-3s, but fiber supplements have an excellent safety profile and offer broader metabolic benefits.

Psyllium husk is the most studied option. Evidence suggests it can reduce triglycerides modestly while also lowering LDL cholesterol. It works best when dietary carbohydrate intake is also being managed. For more on this, see our article on whether fiber lowers ApoB.

Garlic and Plant Sterols: Supportive, Not Primary

Garlic supplements have modest cardiovascular benefits, including a small reduction in triglycerides and blood pressure, though the evidence is less consistent than for omega-3s. Aged garlic extract has the strongest evidence base within this category.

Plant sterols and stanols are better established for lowering LDL cholesterol than triglycerides, but they may contribute to an improved overall lipid profile when taken as part of a broader approach. They are primarily useful as dietary additions rather than standalone triglyceride-lowering agents.

How to Use These Supplements Effectively

Dose and Consistency Matter

For omega-3s, standard over-the-counter doses (around 1g/day) have limited triglyceride-lowering effect. Research supporting significant reductions typically uses 2–4g of combined EPA and DHA daily. This level is difficult to achieve with standard fish oil capsules and may require a higher-concentrate product or prescription formulation.

Consistency is essential. Triglyceride-lowering effects build over weeks to months of regular supplementation. Sporadic use is unlikely to produce meaningful results.

Monitoring Progress

Fasting triglyceride levels should be tested before starting a supplement regimen and reassessed after 8–12 weeks of consistent use. This allows for objective tracking of progress and helps identify whether dose adjustments are warranted. Regular blood testing also provides insight into how diet and lifestyle changes are contributing alongside supplementation.

Working with a healthcare provider is advisable, particularly if triglycerides are significantly elevated or if medications are already being taken that could interact with supplements.

Lifestyle Factors That Amplify Results

Supplements work best when paired with dietary changes. The most impactful dietary modifications for lowering triglycerides include:

• Reducing refined carbohydrates and added sugar — these are the primary dietary drivers of elevated triglycerides
• Limiting alcohol — alcohol significantly raises triglyceride production in the liver
• Increasing fatty fish intake — providing dietary EPA and DHA alongside supplementation
• Maintaining a healthy body weight — weight loss consistently reduces triglyceride levels, often substantially

Regular aerobic exercise also lowers triglycerides by improving insulin sensitivity and increasing clearance of triglyceride-rich lipoproteins from the bloodstream. Even modest increases in physical activity can produce measurable effects over time.

References and Resources

Frequently Asked Questions

Conclusion

Omega-3 fatty acids are the most evidence-backed supplement for lowering triglycerides, with consistent support from both mechanistic research and human clinical trials. Niacin, berberine, and soluble fibre offer meaningful supplementary benefits, particularly for people with metabolic or insulin-related drivers of elevated triglycerides.

No supplement works in isolation. The most effective approach combines targeted supplementation with reductions in dietary sugar and refined carbohydrates, regular aerobic exercise, and weight management where relevant. Tracking triglyceride levels before and after any intervention provides clarity on what is actually working.

For a broader view of how triglyceride management fits into cardiometabolic risk reduction, visit our complete guide to ApoB optimisation.