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
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