How to choose dietary supplement from cholesterol

How to choose dietary supplement from cholesterol: overview of the best additives, scientific research and practical tips

I. Cholesterol: Fundamentals and importance of control

Cholesterol is a fat -like substance that plays a key role in the functioning of the body. It is necessary for building cell membranes, synthesis of hormones (for example, estrogen, testosterone and cortisol) and the production of vitamin D. Cholesterol is transported in the blood of lipoproteins, the main of which are low density lipoproteins (LDL) and high density lipoproteins (HDL).

• LDL (bad cholesterol): It transfers cholesterol from the liver to cells. A high level of LDL can lead to cholesterol deposit on the walls of arteries, forming atherosclerotic plaques. This narrows the lumen of blood vessels, increases the risk of developing cardiovascular diseases, such as coronary heart disease, myocardial infarction and stroke.

• LDL (good cholesterol): Collects cholesterol from cells and walls of arteries and transports it back to the liver for processing and eliminating from the body. A high level of HDL is considered a protective factor against cardiovascular diseases.

• Triglycerides: Another type of fat in the blood. A high level of triglycerides, especially in combination with a high level of LDL and a low level of HDL, also increases the risk of cardiovascular diseases.

Maintaining the optimal level of cholesterol (LDL below 3 mmol/l, HDL above 1 mmol/l, total cholesterol below 5 mmol/l, triglycerides below 1.7 mmol/l) is crucial for the health of the heart and blood vessels. Diet, physical exercises and, in some cases, drug treatment are the main methods of monitoring the level of cholesterol. Biologically active additives (dietary supplements) can be a useful addition to these measures, but their use should be justified and agreed with the doctor.

II. Dietary supplement for reduction of cholesterol: overview of the main categories

Bades intended to reduce cholesterol levels act with various mechanisms. Some reduce the absorption of cholesterol in the intestines, others contribute to its elimination from the body, and others improve the lipid profile, increasing the level of LDP.

1. Plant sterols (phytosterols/phytostanols):

• The mechanism of action: Phytosterols are structurally similar to cholesterol and compete with it for absorption in the intestines. They block the absorption of cholesterol, reducing its flow into the blood.

• Scientific research: Numerous clinical studies confirm the effectiveness of phytosterols in reducing the level of LDL cholesterol. The meta-analyzes show that the consumption of 2-3 grams of phytosterol per day can reduce the level of LDL by 8-15%.

• Sources: Phytosterols are found in vegetable oils, nuts, seeds and whole cereals. In dietary supplements, they are usually represented in the form of an additive to food products (for example, Margarine, Yogurt) or in capsules.

• Recommendations for use: The recommended dose of phytosterols is 2-3 grams per day, divided into several doses. It is best to take phytosterols during food containing fats to increase their effectiveness.

• Side effects: Phytosterols are usually well tolerated. In rare cases, gastrointestinal disorders can occur, such as bloating or diarrhea.

2. Red yeast rice (Red Yeast Rice):

• The mechanism of action: Red yeast rice is a product of rice fermentation using yeast Monascus. It contains Monacoline K, a substance that is a natural inhibitor of the GMG-CoA reductase, the enzyme necessary for the synthesis of cholesterol in the liver. Monacolin is valid similarly to statins, drugs that reduce cholesterol.

• Scientific research: Clinical studies show that red yeast rice can effectively reduce the level of LDL cholesterol and triglycerides. Efficiency depends on the content of Monacolin K in the product.

• Recommendations for use: The dosage of red yeast rice varies depending on the content of Monacolin K. It is usually recommended to start with a low dose and gradually increase it under the supervision of a doctor. It is important to choose products from reliable manufacturers guaranteeing the content of Monacoline K within the limits specified on the label.

• Side effects: Red yeast rice can cause side effects similar to the side effects of statins, such as muscle pain (myalgia), weakness, an increase in the level of liver enzymes and, in rare cases, rabdomyolysis (destruction of muscle tissue). It can also interact with other drugs.

• Cautions: Red yeast rice is not recommended for pregnant and nursing women, people with liver and kidney diseases, as well as people taking statins or other drugs affecting cholesterol. Before using red yeast rice, it is necessary to consult a doctor.

3. Omega-3 fatty acids:

• The mechanism of action: Omega-3 fatty acids, such as eicopascentenic acid (EPC) and daily oxaenoic acid (DGC), have anti-inflammatory properties and can reduce the level of triglycerides, increase the level of LDP and improve the function of the endothelium (the inner shell of blood vessels).

• Scientific research: Clinical studies confirm the effectiveness of omega-3 fatty acids in a decrease in triglycerides. They can also have a moderate effect on the level of LDL cholesterol.

• Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel), linen seeds, chia seeds and walnuts. In dietary supplements, they are usually represented in the form of fish oil or vegetable oils.

• Recommendations for use: The recommended dose of omega-3 fatty acids varies depending on the purpose of use. To reduce the level of triglycerides, it is usually recommended to take 2-4 grams of EPK and DGK per day.

• Side effects: Omega-3 fatty acids are usually well tolerated. In rare cases, gastrointestinal disorders can occur, such as belching, nausea or diarrhea. High doses of omega-3 fatty acids can increase the risk of bleeding.

4. Garlic:

• The mechanism of action: It is believed that the active compounds of garlic, such as allicin, can reduce cholesterol, reduce blood pressure and have antioxidant properties. However, the mechanism of action of garlic on the cholesterol level has not been fully studied.

• Scientific research: The results of studies on the effect of garlic on cholesterol are contradictory. Some studies show that garlic can slightly reduce the level of total cholesterol and LDL cholesterol, while other studies do not detect a significant effect.

• Sources: Garlic can be consumed fresh, in the form of powder, capsules or extracts.

• Recommendations for use: The dosage of garlic varies depending on the form of release. It is usually recommended to use 1-2 cloves of fresh garlic per day or take an equivalent amount in the form of dietary supplements.

• Side effects: Garlic can cause side effects, such as smell from the mouth, heartburn, bloating and diarrhea. He can also dilute blood and interact with anticoagulants.

5. Artichoke:

• The mechanism of action: Artichok extract contains compounds that can stimulate the production of bile, which helps to remove cholesterol from the body. It can also improve liver function and have antioxidant properties.

• Scientific research: Some studies show that artichoke extract can reduce the level of total cholesterol and LDL cholesterol.

• Recommendations for use: The dosage of the artichoke extract varies depending on the concentration of active substances. It is usually recommended to take 300-600 mg of artichoke extract per day.

• Side effects: Artichok extract is usually well tolerated. In rare cases, gastrointestinal disorders can occur, such as bloating or diarrhea. It can also cause allergic reactions in people sensitive to plants of the family complex.

6. Comphora MUKUL):

• The mechanism of action: Guggul is a resin obtained from wood Commiphora hit. It contains guggulsterones, which are believed to reduce the level of cholesterol and triglycerides, as well as have anti -inflammatory properties.

• Scientific research: The results of studies on the influence of Guggul on cholesterol are contradictory. Some studies show that Guggul can reduce the level of LDL cholesterol and triglycerides, while other studies do not detect a significant effect.

• Recommendations for use: Guggul dosage varies depending on the concentration of the guggulsterone. It is usually recommended to take 25-75 mg of guggulsterone per day.

• Side effects: Guggul can cause side effects, such as gastrointestinal disorders, headache and skin rashes. It can also interact with other drugs.

7. Niacin (Vitamin B3):

• The mechanism of action: Niacin (nicotinic acid) can reduce the level of LDL cholesterol, triglycerides and increase the level of LDL cholesterol. It affects the metabolism of lipoproteins in the liver.

• Scientific research: Niacin proved his effectiveness in improving the lipid profile. However, it can cause significant side effects, so its use requires medical control.

• Recommendations for use: Niacin dosage to reduce cholesterol is much higher than the recommended daily dose of vitamin B3. They usually start with a low dose and gradually increase it under the supervision of a doctor.

• Side effects: Niacin can cause side effects, such as redness of the skin, itching, gastrointestinal disorders and an increase in the level of liver enzymes. In rare cases, it can lead to hepatotoxicity.

• Cautions: Niacin is not recommended for people with liver diseases, peptic ulcer, gout and diabetes. Before using niacin, you need to consult a doctor.

8. Soluble fiber (psyllium, oat bran, pectin):

• The mechanism of action: Soluble fiber is associated with cholesterol in the intestines and prevents its absorption, contributing to its elimination from the body with a chair.

• Scientific research: Clinical studies show that the consumption of soluble fiber can slightly reduce the level of LDL cholesterol.

• Sources: Soluble fiber is contained in oat bran, psillium, apples, citrus fruits and legumes. In dietary supplements, it is usually represented in the form of powder or capsules.

• Recommendations for use: It is recommended to consume 5-10 grams of soluble fiber per day. It is important to drink fiber with a sufficient amount of water to avoid constipation.

• Side effects: Soluble fiber can cause side effects, such as bloating and flatulence, especially with a sharp increase in its consumption.

III. Bad selection criteria for cholesterol: what to pay attention to

The choice of dietary supplement from cholesterol should be conscious and based on several key criteria:

1. Active ingredient and its concentration:

• Study the composition: Carefully study the composition of the dietary supplement and make sure that it contains an active ingredient that, as proven, reduces the level of cholesterol (for example, phytosterols, red yeast rice, omega-3 fatty acids).

• Pay attention to the concentration: Find out what is the concentration of the active ingredient in one dose of a base. Make sure the dosage corresponds to the recommended in scientific research.

• Active ingredient form: Some forms of active ingredients can be more bioavailable than others. For example, ethyl esters of omega-3 fatty acids can be better absorbed than triglycerides.

2. Manufacturer and product quality:

• Choose reliable manufacturers: Give preference to dietary supplements from famous and respected manufacturers who adhere to quality and safety standards.

• Look for certificates: Make sure that the dietary supplement is certified by an independent organization, such as NSF International, USP Verified or Consumerlab.com. These certificates confirm that the product has been tested for compliance with the declared composition, the absence of pollutants and security.

• Check the reviews: Read the reviews of other consumers about the dietary supplement and the manufacturer. Pay attention to reviews about the effectiveness of the product, side effects and quality of service.

3. Dosage and reception mode:

• Follow the instructions: Carefully read the instructions for the use of dietary supplements and follow the recommended dosage and reception mode.

• Consider the individual characteristics: The dosage of dietary supplements can depend on your age, weight, health status and other factors. Consult a doctor to choose the optimal dosage.

• Regularity of reception: To achieve the best results, it is important to take dietary supplements regularly and for a long time.

4. Side effects and contraindications:

• Explore possible side effects: Check out the possible side effects of dietary supplements. If you have any chronic diseases or you take other drugs, consult your doctor to make sure that the dietary supplement will not cause unwanted interactions.

• Consider the contraindications: Make sure that you have no contraindications for the use of dietary supplements. For example, some dietary supplements are not recommended for pregnant and nursing women, people with liver and kidney diseases, as well as people taking certain drugs.

5. Interaction with drugs:

• Consult a doctor: Before taking dietary supplements from cholesterol, be sure to consult a doctor, especially if you take other drugs. Some dietary supplements can interact with medicines, enhancing or weakening their effect, or causing side effects.

• Tell the doctor about all the dietary supplements and medicines: It is important to provide the doctor with complete information about all the dietary supplements and medicines you take so that he can evaluate possible risks and choose the safest and most effective treatment regimen.

IV. Integrative approach to cholesterol reduction: diet, lifestyle and dietary supplement

Bades can be a useful addition to a comprehensive approach to a decrease in cholesterol, which includes a diet and a change in lifestyle.

1. Diet:

• Reducing the consumption of saturated and trans fats: Limit the consumption of saturated fats contained in red meat, fatty dairy products and processed foods. Avoid trans fats contained in fried food, pastries and margarine.

• Increased consumption of soluble fiber: Include products rich in soluble fiber in your diet, such as oat bran, psillium, apples, citrus fruits and legumes.

• Increased consumption of omega-3 fatty acids: Eat fatty fish (salmon, tuna, mackerel) 2-3 times a week or take additives with omega-3 fatty acids.

• Increase in the consumption of plant sterols: Use products enriched with plant sterols, such as margarine, yogurt and flakes.

• Cholesterol consumption restriction: Limit the consumption of products rich in cholesterol, such as egg yolks, offal and seafood.

2. Life:

• Regular physical exercises: Do physical exercises of moderate intensity of at least 30 minutes a day, most days of the week.

• Maintaining a healthy weight: If you have overweight or obesity, try to reduce weight. Weight loss even by a small amount can positively affect cholesterol.

• Refusal of smoking: Smoking increases the level of LDL cholesterol and reduces the level of HDL cholesterol.

• Stress management: Stress can increase cholesterol. Find the ways of managing stress, such as yoga, meditation or walking in nature.

V. The importance of consulting a doctor

Before you start taking any dietary supplements from cholesterol, you need to consult a doctor. The doctor will be able to evaluate your lipid profile, evaluate the risks and benefits from the use of dietary supplements and choose the most suitable treatment option. Self -medication can be dangerous and lead to undesirable consequences.

VI. Future research areas:

Studies in the field of dietary supplements to reduce cholesterol continue. In the future, we can expect the emergence of new, more effective and safe additives, as well as a deeper understanding of the mechanisms of action of existing dietary supplements. It is important to monitor the updates of scientific research and the recommendations of specialists in order to make reasonable decisions on the use of dietary supplements to control the level of cholesterol.