If your doctor has ever flagged your cholesterol, you’re not alone. But here’s the thing, high cholesterol doesn’t always mean your body is broken. Often, it’s a signal of deeper inflammation or metabolic stress.

In my practice, I use functional ranges that go beyond standard lab cutoffs. For many people, a total cholesterol between 170 and 240 mg/dL is optimal, depending on their full health picture.

Still, if your cholesterol is trending high and you’re ready to take action naturally, certain food-based supplementshave shown promising results in research. Let’s walk through five of the most studied options—how they work, what dose was used, and who they may help most:

1. African Mango (Irvingia gabonensis)

Best for: Overweight adults looking to support both weight and cholesterol

• ↓ Total cholesterol by 39%
• ↓ LDL by 46%
• ↑ HDL by 47%
• Dose: 3.15 grams/day, divided and taken before meals
• How it works: Its fiber traps bile and cholesterol in your gut, which your body then excretes—forcing the liver to pull more cholesterol from your blood.
• Try: African Mango by NuMedica
• Study: PMID: 15916709

2. Aloe Vera

Best for: Adults with prediabetes or early-stage type 2 diabetes

• ↓ Total cholesterol by ~17 mg/dL
• ↓ LDL by ~13 mg/dL
• ↑ HDL by ~2.7 mg/dL
• Dose: 0.2–2.8 grams/day (juice or capsule), for 6–12 weeks
• How it works: May reduce cholesterol absorption and improve insulin sensitivity, both of which support heart health.
• Try: Aloe Vera by Global Healing Center
• Study: PMID: 27347994

3. Oat Beta-Glucans

Best for: Anyone with borderline or high cholesterol who prefers a food-first approach

• ↓ Total & LDL cholesterol significantly
• ↓ Triglycerides (in some cases)
• No major change in HDL
• Dose: 1.2–11.2 grams/day of beta-glucan from oats
• How it works: Forms a gel in your gut that traps bile acids and cholesterol, forcing the liver to use blood cholesterol to make more bile.
• Try: Beta Glucan by Professional Formulas
• Study: PMID: 36657917

Food sources:

• ~3g β-glucan = 40–50g oat bran
• 1 cup rolled oats (~80g) = ~2–3g β-glucan

4. Red Yeast Rice (RYR)

Best for: Adults with high cholesterol who can’t tolerate statins or want a natural option

• ↓ Total cholesterol by 17.8–37.4 mg/dL
• ↓ LDL cholesterol by 14.4–35.8 mg/dL
• ↓ Triglycerides by 20.7–26.3 mg/dL
• ↑ HDL cholesterol by 3.5–7.6 mg/dL
• Dose used: 200–4,800 mg/day (most commonly 600–2,400 mg/day), taken for 6–24 weeks
• How it works: RYR contains monacolin K, a natural statin that blocks cholesterol production in the liver. It also boosts LDL receptors, increases bile acid excretion (which uses up cholesterol), and regulates fat metabolism for better balance.
• Try: Red Yeast Rice + CoQ10 by Thorne

• Study: PMID: 35111069

5. Garlic

Best for: Mild support for total cholesterol (but less effect on LDL/HDL)

• ↓ Total cholesterol by ~15.7 mg/dL (~5.8%)
• No major change in LDL or HDL
• Dose: 900 mg/day of garlic powder (standardized, like Kwai) for 8–24 weeks
• How it works: Allicin and other compounds may reduce liver cholesterol production and inflammation—though the exact mechanism isn’t fully known.
• Try: Super Garlic 6000 by Metagenics
• Study: PMID: 10975959

Final Thoughts

Supplements aren't a magic bullet, but they can offer meaningful support when combined with healthy lifestyle changes. If you're considering any of these, it’s a good idea to speak with your healthcare provider—especially if you’re on medication or managing chronic conditions.

Have a question? Join us in the Starter Community!