Triglycerides
Nutrients connected to Triglycerides
A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.
- Fish oilClinically supported
EPA and DHA from supplements lowered blood triglycerides by about 15% on average in a 2020 review. Prescription omega-3 products are approved only for very high triglycerides under medical care.
- Krill oilPreliminary or mixed
Pooled krill oil trials found lower triglycerides; krill and fish oil did not differ significantly.
- Omega-3 fatty acids (ALA, EPA and DHA)Clinically supported
EPA and DHA lower triglycerides by about 15%. Prescription omega-3 medicines are regulated treatments for very high triglycerides; supplements may not match them.
- Cod Liver Oil & Fish Oil (Food View)Clinically supported
EPA and DHA lowered blood triglycerides by about 15% in pooled trials.
- Vitamin B3 (niacin)Preliminary or mixed
Large doses can lower blood triglycerides. This is a lab-value change, not proof of health benefit.
- Algal (algae) oilPreliminary or mixed
A review of 11 trials in healthy people found algal DHA lowered triglycerides. Prescription omega-3 for very high triglycerides is a separate medical product.
- AmlaPreliminary or mixed
Triglycerides were significantly lower than placebo in one 12-week trial of an amla extract.
- BarberryPreliminary or mixed
Triglycerides were lower in pooled trials; larger studies are needed.
- Sea buckthornPreliminary or mixed
The pooled analysis found lower triglycerides, mainly in people with abnormal lipids; trials differed widely.
- BerberinePreliminary or mixed
Triglycerides fell on average in pooled placebo-controlled trials.
- Celery seedPreliminary or mixed
Triglycerides were lower in a pooled analysis and in one small celery seed trial; results varied.
- Grape seed extractPreliminary or mixed
A 2020 meta-analysis found a small fall in triglycerides.
- CardamomPreliminary or mixed
Both pooled analyses found lower triglycerides with cardamom supplements.
- SpirulinaPreliminary or mixed
Triglycerides fell in pooled analyses. Promising but limited; one exercise trial found no lipid change.
- WalnutsPreliminary or mixed
Triglycerides fell in both meta-analyses; the amount differed.
- PecansPreliminary or mixed
Triglycerides about 14 mg/dL lower in the pooled analysis.
- Argan OilPreliminary or mixed
Pooled trials found a fall in triglycerides (about 13.7 mg/dl) with eaten argan oil.
- Kuding Tea (Bitter Tea)Preliminary or mixed
Triglycerides were lower in the meta-analysis; very varied results between trials.
- TaurinePreliminary or mixed
Both meta-analyses reported modestly lower triglycerides with taurine supplements.
- Cod liver oilPreliminary or mixed
A 2020 review found EPA and DHA lowered triglycerides by about 15%. That review did not test cod liver oil specifically, which gives less EPA and DHA than purified products.
- Artichoke leafPreliminary or mixed
The 2018 meta-analysis reported a modest fall in triglycerides across 9 trials.
- FenugreekPreliminary or mixed
Triglycerides improved in the same meta-analysis; small trials.
- Olive leafPreliminary or mixed
A pooled review of 12 trials found lower triglycerides, with low-quality evidence.
- ArjunaPreliminary or mixed
A 2026 hypertension trial reported lower triglycerides; a heart-failure meta-analysis found no significant change.
- FlaxseedPreliminary or mixed
The same meta-analysis found triglycerides fell by about 9 mg/dL on average; results varied between trials.
- Button, cremini and portobello mushroomPreliminary or mixed
A systematic review found limited experimental evidence for lower triglycerides; most articles were rated poor in quality.
- JujubePreliminary or mixed
A 2025 meta-analysis and one metabolic syndrome trial found lower triglycerides with jujube; one teen trial found no change. Evidence quality is limited.
- Garcinia cambogiaPreliminary or mixed
Triglycerides were lower with Garcinia in a meta-analysis of 14 short trials; quality limited.
- Irvingia (African mango seed)Preliminary or mixed
Some trials reported lower triglycerides; the low-risk trial's change was not statistically significant.
- BergamotPreliminary or mixed
A 2026 meta-analysis found lower triglycerides, but one placebo-controlled trial found them stable on the extract; evidence is mixed and low-certainty.
- CinnamonPreliminary or mixed
Capsules were linked to lower triglycerides in one 2025 meta-analysis abstract; not read in full.
- CuminPreliminary or mixed
Not significantly changed overall in 2018; lower in a 2025 pooling with very high variation.
- FenugreekPreliminary or mixed
Triglycerides improved in the same pooling; small trials.
- Annatto (achiote)Preliminary or mixed
No significant change in triglycerides after 8 weeks of annatto-enriched eggs in healthy adults.
- Bay leafPreliminary or mixed
The small trial reported lower triglycerides in the 1 g and 2 g groups; results are from one 40-person study.
- King tuber mushroomLab or animal research only
Triglycerides fell in diabetic rabbits.
- Coriander seedPreliminary or mixed
Triglycerides fell more with seed powder than placebo in one small trial.
- Dill seedPreliminary or mixed
One review found lower triglycerides; another found no significant change.
- YaconPreliminary or mixed
No evident effect in the crossover trial and no significant pooled effect.
- AvocadoPreliminary or mixed
Neither review found a significant triglyceride difference overall.
- PomegranatePreliminary or mixed
A 2026 juice meta-analysis reported lower triglycerides and LDL cholesterol, but no change in total cholesterol; NCCIH says no clear effects across products.
- Chili PeppersPreliminary or mixed
A meta-analysis of 12 trials of capsaicin, capsinoid or pepper-based products found lower triglycerides in overweight adults; not a trial of plain chili food.
- OkraPreliminary or mixed
Some meta-analyses found lower triglycerides, others no change.
- Sesame seedPreliminary or mixed
Lower triglycerides in a 6-trial analysis, very low certainty.
- Dried fenugreek leaf (kasuri methi)Preliminary or mixed
Triglycerides improved in the same pooling; small trials. Based on seed studies, not dried leaf.
- AlmondsPreliminary or mixed
Lower triglycerides in a 2022 meta-analysis; small.
- PistachiosPreliminary or mixed
The 12-trial meta-analysis found triglycerides lower by about 11 mg/dL on average.
- FlaxseedPreliminary or mixed
About 9 mg/dL lower in a 62-trial meta-analysis.
- QuinoaPreliminary or mixed
About 7 mg/dl lower in a pooled analysis.
- BuckwheatPreliminary or mixed
About 0.25 mmol/L lower in a pooled analysis.
- Flaxseed OilPreliminary or mixed
Lower triglycerides in pooled trials of plant ALA and in hemodialysis patients.
- Rice Bran OilPreliminary or mixed
A pooled analysis of rice bran products found lower triglycerides; the oil alone was not separated.
- Walnut & Other Nut OilsPreliminary or mixed
Triglycerides fell in two small walnut oil trials.
- MCT OilPreliminary or mixed
A 2024 pooled analysis found lower triglycerides with MCT diets; a 2015 analysis found no lipid difference.
- Pomegranate JuicePreliminary or mixed
About 8 mg/dL lower triglycerides in the same analysis.
- Alcohol-Free Beer & WinePreliminary or mixed
Triglycerides rose with some non-alcoholic beer types in the same study.
- Black Ginger (Krachai Dum)Preliminary or mixed
One 12-week trial reported lower triglycerides versus placebo.
- Goji BerryPreliminary or mixed
About 0.14 mmol/L lower in a pooled analysis, mainly with whole fruit.
- Diatomaceous EarthLab or animal research only
After-meal triglycerides fell in a one-week study in healthy female rats; no human data read.
- Bamboo CharcoalLab or animal research only
Plasma triglycerides fell in high-fat-fed rats; animal finding only.
- HoneyPreliminary or mixed
Conflicting: lower triglycerides (low certainty) in one meta-analysis, adverse effect in an umbrella review.
- Clover HoneyPreliminary or mixed
Pooled: small fall (low certainty). In the clover honey trial triglycerides rose at 1 week with both honey and sugar.
- PropolisPreliminary or mixed
Triglycerides were lower in two meta-analyses; cholesterol did not change.
- Argan OilPreliminary or mixed
In a pooled analysis of 5 trials of eaten argan oil (292 people), triglycerides fell by about 14 mg/dl. Eaten oil only; not skin use.
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