Micronutrients & recovery
Consuming 2-3 grams per day of plant sterols or plant stanols lowers LDL-cholesterol by 6-12% in a dose-dependent manner, with maximal benefit occurring around 3 grams per day.
To lower your LDL cholesterol, consume 2-3 grams of plant sterols or stanols daily, typically found in enriched margarines, yogurts, or juices. This dosage yields a 6-12% reduction in LDL. Do not exceed 3 grams daily, as benefits plateau and data on higher doses is unreliable. Ensure you consume these with meals containing fat to maximize absorption.
PS intakes of 0.6–3.3 g/d were found to gradually reduce LDL-cholesterol concentrations by, on average, 6–12 %... the LDL-cholesterol-lowering effect of both plant sterols and stanols continues to increase up to intakes of approximately 3 g/d to an average effect of 12 %.
Why this rating
This is a meta-analysis of 124 randomized controlled studies (201 strata) using random-effects models, providing high statistical power and robust evidence.
Source
LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: a meta-analysis of randomised controlled studies
Rouyanne T. Ras et al. · British Journal Of Nutrition · 2014
DOI 10.1017/s0007114514000750
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →