Cholesterol-Lowering Supplements: What Works, What Doesn’t

If you’re looking for an all-natural way to lower your cholesterol—in addition to watching what you eat and exercising—there are plenty of dietary supplements on the market that claim to do the trick. Each year seems to bring a new alternative remedy—garlic, ginseng, or red yeast rice, for example—that users tout as the next best thing to get cholesterol under control.

But just because your Uncle Jack says a supplement worked miracles on his cholesterol doesn’t mean it will work for you. In fact, his success may be due to a placebo effect or a diet overhaul he neglected to mention.

Though not always perfect, scientific studies are the best way to determine if nonprescription remedies really work. Below, we break down what the research does—and doesn’t—say about the benefits of the most popular alternative remedies for lowering cholesterol.

To see what these supplements look like, view this slideshow.

Artichoke leaf extract

• What it is: The dried extract of the artichoke leaf is also known as Cynara scolymus.

• The evidence: In 2000, German researchers performed a randomized, double-blind, placebo-controlled trial using nearly 150 adults with total cholesterol over 280—well into what the American Heart Association (AHA) considers “high risk” territory. The participants who took an artichoke supplement for six weeks saw their levels of low-density lipoprotein (LDL), or bad cholesterol, fall by 23%, on average, compared to just 6% in the placebo group.

These are promising numbers, but they haven’t been replicated. A more recent, three-month trial of similar design found that total cholesterol fell by an average of 4% among participants taking artichoke leaf extract, but the researchers found no measurable impact on either LDL or high-density lipoprotein (HDL), also known as good cholesterol. They suggested that differences in the health of the participants and the potency of the supplements—the patients in the second study received a dose about 30% smaller—could explain the discrepancy between the results of the two studies.

• The bottom line: There have been very few quality studies conducted on artichoke leaf extract, and the mixed results suggest that more evidence is needed to confirm its effect on cholesterol. Don’t expect your LDL to plummet if you take artichoke supplements.

Fenugreek

• What it is: Fenugreek is a seed (often ground into a powder) that has been used since the days of ancient Egypt and is available in capsule form.

• The evidence: Several studies from the 1990s have reported that, in high doses, various fenugreek seed preparations can lower total cholesterol and LDL, in some cases dramatically. (One study recorded an LDL drop of 38%.) Almost without exception, however, the studies have been small and of poor quality, which casts some doubt on the validity of the results.

Fenugreek contains a significant amount of dietary fiber (anywhere from 20% to 50%, analyses have shown), and some experts speculate that the purported cholesterol-lowering effect of fenugreek may in fact be attributed largely to its fiber content.

• The bottom line: Despite the studies frequently cited as proof of fenugreek’s ability to lower cholesterol, there is not enough evidence to support its use.

Fiber

• What it is: Soluble fiber is a type of dietary fiber found in oats, barley, bran, peas, and citrus fruits, as well as in dietary supplements. (Though it is good for the heart in other ways, insoluble fiber does not affect blood cholesterol.)

• The evidence: In 1999, a team of Harvard Medical School researchers conducted a meta-analysis of nearly 70 clinical trials that examined the effect of soluble fiber on cholesterol levels. High soluble fiber intake was associated with reductions in both LDL and total cholesterol in 60% to 70% of the studies they examined. For each gram of soluble fiber that the participants of the various studies added to their daily diet, their LDL levels fell by about 2 points. (The average time frame was seven weeks.)

The amount of fiber you’d need to eat to significantly lower your LDL is a bit unwieldy. Most people eat far less than the 25 grams of dietary fiber recommended as a minimum by most health organizations—and only about 20% of your total fiber intake is likely to be soluble. (Eating three bowls of oatmeal a day will only yield about 3 grams of soluble fiber, according to the Harvard researchers.) Taking daily fiber supplements can help, but they can cause some gastrointestinal side effects if taken regularly and can interfere with some prescription medications.

• The bottom line: A diet high in soluble fiber can lower your LDL. The effect is likely to be relatively modest, however, and loading up on soluble fiber may be impractical.

View the original article here

Use of Dietary Supplements on the Rise

Study Shows Multivitamins Are the Most Commonly Used Supplement

April 13, 2011 -- More than one-half of U.S adults take dietary supplements, according to the CDC.

The new report, which appears in the CDC’s National Center for Health Statistics’ Data Brief, looked at dietary supplement use among adults from 2003 to 2006, and compared it to use in 1988 to 1994.

“Dietary supplement use has increased in adults over age 20 since 1994, and we have over one-half of Americans taking one or more supplements a day,” says study researcher Jaime Gahche, MPH, a nutrition epidemiologist at the National Center for Health Statistics in Bethesda, Md.

“This information is important because such a high prevalence of people take dietary supplements. So we need to make sure we capture this information when assessing nutritional status,” she says. “If we only include food and beverages, we are missing out on a big proportion.”

Multivitamins were the most commonly used supplement, with 40% of men and women reporting that they take a daily multivitamin from 2003 to 2006, the new data show.

More women older than 60 took calcium supplements between 2003 and 2006, compared to the 1988 to 1994 survey, 61% vs. 28% respectively. Calcium is essential for optimal bone health and reducing risk for the brittle bone disease osteoporosis.

The use of folic acid supplements remained the same between the two surveys. Folic acid is known to help prevent neural tube birth defects among women of child-bearing age. Folate (a natural form of folic acid) is found in many foods including green leafy vegetables, beans, and legumes. Many breads, cereals, flours, corn meals, pastas, rice, and other grain products are now fortified with folic acid.

Use of vitamin D supplements increased in women from 2003 to 2006. In recent years, many studies have linked vitamin D  deficiency to a host of health problems, including cancer and heart disease. Often called the “sunshine vitamin” because our bodies produce vitamin D when exposed to the sun, it is also found in milk and some other foods.

“The new report is consistent with what we are seeing, and the numbers have probably increased since 2006,” says Tod Cooperman, MD, the president of ConsumerLab.com, an independent organization that evaluates dietary supplements.

These increases are due in part to the down economy, he says, “More people are self-treating with vitamins and other supplements, so the numbers are higher.”

”It’s important that we continue to monitor dietary supplement use to make sure that we are not going over the recommended amounts and not reaching the upper limits of intake for any vitamin or mineral,” Gahche says. The upper limit refers to the upper level of intake that is considered to be safe.

“Americans and health care providers need to factor in all the source of nutrients including vitamin waters and nutrition bars because they do add up and can exceed upper limits,” Cooperman says. “You can definitely get too much of a good thing.”

View the original article here

Use of Dietary Supplements on the Rise

Study Shows Multivitamins Are the Most Commonly Used Supplement

April 13, 2011 -- More than one-half of U.S adults take dietary supplements, according to the CDC.

The new report, which appears in the CDC’s National Center for Health Statistics’ Data Brief, looked at dietary supplement use among adults from 2003 to 2006, and compared it to use in 1988 to 1994.

“Dietary supplement use has increased in adults over age 20 since 1994, and we have over one-half of Americans taking one or more supplements a day,” says study researcher Jaime Gahche, MPH, a nutrition epidemiologist at the National Center for Health Statistics in Bethesda, Md.

“This information is important because such a high prevalence of people take dietary supplements. So we need to make sure we capture this information when assessing nutritional status,” she says. “If we only include food and beverages, we are missing out on a big proportion.”

Multivitamins were the most commonly used supplement, with 40% of men and women reporting that they take a daily multivitamin from 2003 to 2006, the new data show.

More women older than 60 took calcium supplements between 2003 and 2006, compared to the 1988 to 1994 survey, 61% vs. 28% respectively. Calcium is essential for optimal bone health and reducing risk for the brittle bone disease osteoporosis.

The use of folic acid supplements remained the same between the two surveys. Folic acid is known to help prevent neural tube birth defects among women of child-bearing age. Folate (a natural form of folic acid) is found in many foods including green leafy vegetables, beans, and legumes. Many breads, cereals, flours, corn meals, pastas, rice, and other grain products are now fortified with folic acid.

Use of vitamin D supplements increased in women from 2003 to 2006. In recent years, many studies have linked vitamin D  deficiency to a host of health problems, including cancer and heart disease. Often called the “sunshine vitamin” because our bodies produce vitamin D when exposed to the sun, it is also found in milk and some other foods.

“The new report is consistent with what we are seeing, and the numbers have probably increased since 2006,” says Tod Cooperman, MD, the president of ConsumerLab.com, an independent organization that evaluates dietary supplements.

These increases are due in part to the down economy, he says, “More people are self-treating with vitamins and other supplements, so the numbers are higher.”

”It’s important that we continue to monitor dietary supplement use to make sure that we are not going over the recommended amounts and not reaching the upper limits of intake for any vitamin or mineral,” Gahche says. The upper limit refers to the upper level of intake that is considered to be safe.

“Americans and health care providers need to factor in all the source of nutrients including vitamin waters and nutrition bars because they do add up and can exceed upper limits,” Cooperman says. “You can definitely get too much of a good thing.”

View the original article here

Use of Dietary Supplements on the Rise

Study Shows Multivitamins Are the Most Commonly Used Supplement

April 13, 2011 -- More than one-half of U.S adults take dietary supplements, according to the CDC.

The new report, which appears in the CDC’s National Center for Health Statistics’ Data Brief, looked at dietary supplement use among adults from 2003 to 2006, and compared it to use in 1988 to 1994.

“Dietary supplement use has increased in adults over age 20 since 1994, and we have over one-half of Americans taking one or more supplements a day,” says study researcher Jaime Gahche, MPH, a nutrition epidemiologist at the National Center for Health Statistics in Bethesda, Md.

“This information is important because such a high prevalence of people take dietary supplements. So we need to make sure we capture this information when assessing nutritional status,” she says. “If we only include food and beverages, we are missing out on a big proportion.”

Multivitamins were the most commonly used supplement, with 40% of men and women reporting that they take a daily multivitamin from 2003 to 2006, the new data show.

More women older than 60 took calcium supplements between 2003 and 2006, compared to the 1988 to 1994 survey, 61% vs. 28% respectively. Calcium is essential for optimal bone health and reducing risk for the brittle bone disease osteoporosis.

The use of folic acid supplements remained the same between the two surveys. Folic acid is known to help prevent neural tube birth defects among women of child-bearing age. Folate (a natural form of folic acid) is found in many foods including green leafy vegetables, beans, and legumes. Many breads, cereals, flours, corn meals, pastas, rice, and other grain products are now fortified with folic acid.

Use of vitamin D supplements increased in women from 2003 to 2006. In recent years, many studies have linked vitamin D  deficiency to a host of health problems, including cancer and heart disease. Often called the “sunshine vitamin” because our bodies produce vitamin D when exposed to the sun, it is also found in milk and some other foods.

“The new report is consistent with what we are seeing, and the numbers have probably increased since 2006,” says Tod Cooperman, MD, the president of ConsumerLab.com, an independent organization that evaluates dietary supplements.

These increases are due in part to the down economy, he says, “More people are self-treating with vitamins and other supplements, so the numbers are higher.”

”It’s important that we continue to monitor dietary supplement use to make sure that we are not going over the recommended amounts and not reaching the upper limits of intake for any vitamin or mineral,” Gahche says. The upper limit refers to the upper level of intake that is considered to be safe.

“Americans and health care providers need to factor in all the source of nutrients including vitamin waters and nutrition bars because they do add up and can exceed upper limits,” Cooperman says. “You can definitely get too much of a good thing.”

View the original article here

Use of Dietary Supplements on the Rise

Study Shows Multivitamins Are the Most Commonly Used Supplement

April 13, 2011 -- More than one-half of U.S adults take dietary supplements, according to the CDC.

The new report, which appears in the CDC’s National Center for Health Statistics’ Data Brief, looked at dietary supplement use among adults from 2003 to 2006, and compared it to use in 1988 to 1994.

“Dietary supplement use has increased in adults over age 20 since 1994, and we have over one-half of Americans taking one or more supplements a day,” says study researcher Jaime Gahche, MPH, a nutrition epidemiologist at the National Center for Health Statistics in Bethesda, Md.

“This information is important because such a high prevalence of people take dietary supplements. So we need to make sure we capture this information when assessing nutritional status,” she says. “If we only include food and beverages, we are missing out on a big proportion.”

Multivitamins were the most commonly used supplement, with 40% of men and women reporting that they take a daily multivitamin from 2003 to 2006, the new data show.

More women older than 60 took calcium supplements between 2003 and 2006, compared to the 1988 to 1994 survey, 61% vs. 28% respectively. Calcium is essential for optimal bone health and reducing risk for the brittle bone disease osteoporosis.

The use of folic acid supplements remained the same between the two surveys. Folic acid is known to help prevent neural tube birth defects among women of child-bearing age. Folate (a natural form of folic acid) is found in many foods including green leafy vegetables, beans, and legumes. Many breads, cereals, flours, corn meals, pastas, rice, and other grain products are now fortified with folic acid.

Use of vitamin D supplements increased in women from 2003 to 2006. In recent years, many studies have linked vitamin D  deficiency to a host of health problems, including cancer and heart disease. Often called the “sunshine vitamin” because our bodies produce vitamin D when exposed to the sun, it is also found in milk and some other foods.

“The new report is consistent with what we are seeing, and the numbers have probably increased since 2006,” says Tod Cooperman, MD, the president of ConsumerLab.com, an independent organization that evaluates dietary supplements.

These increases are due in part to the down economy, he says, “More people are self-treating with vitamins and other supplements, so the numbers are higher.”

”It’s important that we continue to monitor dietary supplement use to make sure that we are not going over the recommended amounts and not reaching the upper limits of intake for any vitamin or mineral,” Gahche says. The upper limit refers to the upper level of intake that is considered to be safe.

“Americans and health care providers need to factor in all the source of nutrients including vitamin waters and nutrition bars because they do add up and can exceed upper limits,” Cooperman says. “You can definitely get too much of a good thing.”

View the original article here

Use of Dietary Supplements on the Rise

Study Shows Multivitamins Are the Most Commonly Used Supplement

April 13, 2011 -- More than one-half of U.S adults take dietary supplements, according to the CDC.

The new report, which appears in the CDC’s National Center for Health Statistics’ Data Brief, looked at dietary supplement use among adults from 2003 to 2006, and compared it to use in 1988 to 1994.

“Dietary supplement use has increased in adults over age 20 since 1994, and we have over one-half of Americans taking one or more supplements a day,” says study researcher Jaime Gahche, MPH, a nutrition epidemiologist at the National Center for Health Statistics in Bethesda, Md.

“This information is important because such a high prevalence of people take dietary supplements. So we need to make sure we capture this information when assessing nutritional status,” she says. “If we only include food and beverages, we are missing out on a big proportion.”

Multivitamins were the most commonly used supplement, with 40% of men and women reporting that they take a daily multivitamin from 2003 to 2006, the new data show.

More women older than 60 took calcium supplements between 2003 and 2006, compared to the 1988 to 1994 survey, 61% vs. 28% respectively. Calcium is essential for optimal bone health and reducing risk for the brittle bone disease osteoporosis.

The use of folic acid supplements remained the same between the two surveys. Folic acid is known to help prevent neural tube birth defects among women of child-bearing age. Folate (a natural form of folic acid) is found in many foods including green leafy vegetables, beans, and legumes. Many breads, cereals, flours, corn meals, pastas, rice, and other grain products are now fortified with folic acid.

Use of vitamin D supplements increased in women from 2003 to 2006. In recent years, many studies have linked vitamin D  deficiency to a host of health problems, including cancer and heart disease. Often called the “sunshine vitamin” because our bodies produce vitamin D when exposed to the sun, it is also found in milk and some other foods.

“The new report is consistent with what we are seeing, and the numbers have probably increased since 2006,” says Tod Cooperman, MD, the president of ConsumerLab.com, an independent organization that evaluates dietary supplements.

These increases are due in part to the down economy, he says, “More people are self-treating with vitamins and other supplements, so the numbers are higher.”

”It’s important that we continue to monitor dietary supplement use to make sure that we are not going over the recommended amounts and not reaching the upper limits of intake for any vitamin or mineral,” Gahche says. The upper limit refers to the upper level of intake that is considered to be safe.

“Americans and health care providers need to factor in all the source of nutrients including vitamin waters and nutrition bars because they do add up and can exceed upper limits,” Cooperman says. “You can definitely get too much of a good thing.”

View the original article here