High Triglycerides: natural remedies and the evidence behind them
High triglycerides are elevated fat levels in the bloodstream that can increase the risk of heart disease and pancreatitis.
7 options1 graded A1 graded B1 graded C4 traditional or ungraded
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Clinically supported to reduce triglyceride levels
Why it may be relevant
If you've been flagged on a blood test, omega-3 fish oil is one of the best-studied natural options for directly targeting elevated triglyceride numbers.
Backed by strong clinical evidence: a dose-response meta-analysis of 90 randomized trials (over 72,000 participants) found that EPA/DHA omega-3s lower blood triglycerides in a near dose-dependent way, with the clearest effect in people with elevated lipids taking higher doses. It is one of the best-evidenced natural options for helping bring triglyceride numbers down.
Dose or use 1,000–4,000 mg EPA/DHA daily with meals; higher therapeutic doses should be guided by a healthcare practitioner.
Key study Meta-Analysis (2023, PMID 37264945): Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials - 90 RCTs (n=72,598) showing omega-3 intake near-linearly lowers triglycerides, most evidently at higher doses in people with hyperlipidemia.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: May thin the blood at high doses; use caution if on blood thinners or before surgery. Consult your doctor if you are on prescription triglyceride-lowering medications.
Evidence grade not assigned · Traditional use recognised
Low EPA/DHA can drive higher triglycerides
Why it may be relevant
If your number came back high, a low intake of the omega-3 fats EPA and DHA may be part of the picture, and it is exactly what fish oil is meant to correct.
EPA and DHA are essential fats the body cannot make, and low levels are linked to higher blood-fat and inflammation. Checking and closing this gap gives the omega-3 recommendation its rationale. This is an educational deficiency card, not a graded treatment claim.
Dose or use Eat fatty fish (salmon, sardines, herring) two to three times a week, or supplement EPA/DHA; ask your doctor about testing your omega-3 index.
Key study Presented as a possible contributing deficiency based on the established role of EPA/DHA in blood-fat regulation; not a graded clinical claim for this condition.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTissue omega-3 levels typically shift over 8-12 weeksTraditional useRecognised traditional use
Caution: Very high omega-3 intake can thin the blood; use caution if you take blood thinners or are near surgery, and confirm dosing with your doctor.
Evidence grade not assigned · Traditional use recognised
Long-used nutrient for lowering triglycerides
Why it may be relevant
If a blood test flagged your numbers, niacin is one of the oldest nutrients used to bring triglycerides down and nudge HDL up.
Niacin has a long track record for blood-fat support, and the library lists high cholesterol and triglyceride levels among what it helps. We have not attached a controlled trial for this specific use, so treat it as a well-established but ungraded option.
Dose or use Commonly 500-2,000 mg daily of flush-form (nicotinic acid) niacin, started low and built up. High doses affect lipids and should be supervised by your doctor.
Key study Traditionally and widely used to lower triglycerides; this specific use has not been confirmed here by a controlled clinical trial, so it is presented as an established but ungraded option.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTypically 4-8 weeksTraditional useRecognised traditional use
Caution: Can cause skin flushing, itching, and, at high doses, liver strain or raised blood sugar. Get liver enzymes checked and clear high-dose use with your doctor, especially if diabetic or on statins.
Clinically supported to reduce triglyceride levels
Why it may be relevant
If you've been flagged on a blood test, omega-3 fish oil is one of the best-studied natural options for directly targeting elevated triglyceride numbers.
Backed by strong clinical evidence: a dose-response meta-analysis of 90 randomized trials (over 72,000 participants) found that EPA/DHA omega-3s lower blood triglycerides in a near dose-dependent way, with the clearest effect in people with elevated lipids taking higher doses. It is one of the best-evidenced natural options for helping bring triglyceride numbers down.
Dose or use 1,000–4,000 mg EPA/DHA daily with meals; higher therapeutic doses should be guided by a healthcare practitioner.
Key study Meta-Analysis (2023, PMID 37264945): Association Between Omega-3 Fatty Acid Intake and Dyslipidemia: A Continuous Dose-Response Meta-Analysis of Randomized Controlled Trials - 90 RCTs (n=72,598) showing omega-3 intake near-linearly lowers triglycerides, most evidently at higher doses in people with hyperlipidemia.
EvidenceSupported by controlled trialsTime to resultsTypically 4–8 weeks
Caution: May thin the blood at high doses; use caution if on blood thinners or before surgery. Consult your doctor if you are on prescription triglyceride-lowering medications.
Trial-supported for metabolic triglyceride patterns
Why it may be relevant
When high triglycerides travel with blood sugar or belly-weight problems, berberine targets that metabolic root by helping regulate blood sugar and blood fats together.
When high triglycerides travel with blood sugar or belly-weight problems, berberine may help address that shared metabolic pattern. Meta-analyses of randomized placebo-controlled trials in adults with dyslipidemia and metabolic syndrome report modest but significant reductions in triglycerides, alongside better blood sugar. Most trials studied broader metabolic populations rather than high triglycerides alone, so view it as a promising, well-studied option.
Dose or use Commonly 500 mg two to three times daily with meals. Start low to gauge digestive tolerance.
Key study Systematic Review and Meta-Analysis (2023, PMID 36941490): Overall and Sex-Specific Effect of Berberine for the Treatment of Dyslipidemia in Adults: A Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Trials - pooled RCTs show berberine lowers blood lipids including triglycerides.
EvidenceSupported by smaller clinical studies · Recognised traditional useTime to resultsTypically 8-12 weeksTraditional useRecognised traditional use
Caution: Can cause cramping, diarrhea, or constipation, and may lower blood sugar or interact with many medications (including diabetes drugs and statins). Avoid in pregnancy or breastfeeding and clear it with your doctor first.
Evidence grade not assigned · Traditional use recognised
Low chromium can worsen blood-sugar and lipids
Why it may be relevant
If your triglycerides come with blood-sugar or weight issues, low chromium can feed the insulin-resistance cycle that keeps blood fats high.
Chromium helps insulin work and plays a role in fat and carbohydrate metabolism, so a shortfall can add to the metabolic pattern behind high triglycerides. This is an educational deficiency card, not a graded treatment claim.
Dose or use Favor chromium-rich foods (broccoli, whole grains, lean meats); if supplementing, chromium picolinate is common. Ask your doctor before adding it if you are diabetic.
Key study Presented as a possible contributing deficiency based on chromium's established role in insulin action and lipid metabolism; not a graded clinical claim for this condition.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsMetabolic markers may shift over 8-12 weeksTraditional useRecognised traditional use
Caution: Supplemental chromium can lower blood sugar and may interact with diabetes medication; true deficiency is uncommon, so confirm the need with your doctor before high-dose use.
What best describes your situation with high triglycerides?
I'd rather start with what I eat and everyday habits before adding pills
If you want to work on triglycerides through food, ground flaxseed adds plant omega-3 (ALA) and soluble fiber you can stir into meals.
Flaxseed is rich in ALA omega-3, lignans, and soluble fiber. A GRADE-assessed meta-analysis of randomized trials found flaxseed supplementation significantly lowered triglycerides; those trials were in people with diabetes (a group prone to high triglycerides), so the evidence is supportive rather than specific to high triglycerides alone. A gentle whole-food option to work into meals.
Dose or use 1-2 tablespoons of ground flaxseed daily, added to oatmeal, yogurt, or smoothies. Grind it for absorption and drink plenty of water.
Key study Meta-Analysis (2025, PMID 40499336): The effect of flaxseed supplementation on anthropometric indices, blood pressure, and lipid profile in diabetic patients: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials - 16 RCTs (n=1,136) reporting a significant reduction in triglycerides.
EvidenceLimited human trials so far · Most of the research is laboratory or animal workTime to resultsTypically 6-12 weeksTraditional useRecognised traditional use
Caution: The fiber can cause bloating or gas; too much may affect absorption of medications taken at the same time. Space it from prescriptions and check with your doctor if you take blood thinners.
Evidence grade not assigned · Traditional use recognised
Low chromium can worsen blood-sugar and lipids
Why it may be relevant
If your triglycerides come with blood-sugar or weight issues, low chromium can feed the insulin-resistance cycle that keeps blood fats high.
Chromium helps insulin work and plays a role in fat and carbohydrate metabolism, so a shortfall can add to the metabolic pattern behind high triglycerides. This is an educational deficiency card, not a graded treatment claim.
Dose or use Favor chromium-rich foods (broccoli, whole grains, lean meats); if supplementing, chromium picolinate is common. Ask your doctor before adding it if you are diabetic.
Key study Presented as a possible contributing deficiency based on chromium's established role in insulin action and lipid metabolism; not a graded clinical claim for this condition.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsMetabolic markers may shift over 8-12 weeksTraditional useRecognised traditional use
Caution: Supplemental chromium can lower blood sugar and may interact with diabetes medication; true deficiency is uncommon, so confirm the need with your doctor before high-dose use.
Evidence grade not assigned · Traditional use recognised
First-line lifestyle lever to lower triglycerides
Why it may be relevant
If you would rather start with lifestyle, regular aerobic activity is one of the most direct ways to bring circulating triglycerides down.
Exercise improves how the body clears blood fats and handles blood sugar, and the library lists cardiovascular benefit among its effects. It costs nothing and supports the whole metabolic picture. Presented as an established lifestyle option rather than a graded supplement.
Dose or use Aim for about 150 minutes a week of moderate aerobic activity (brisk walking, cycling, swimming), building up gradually.
Key study Widely established as a first-line lifestyle measure for lowering triglycerides; presented here as an ungraded lifestyle option rather than a specific clinical-trial claim.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTriglyceride changes often appear within 4-8 weeks of consistent activityTraditional useRecognised traditional use
Caution: If you have heart disease, are very deconditioned, or have other medical conditions, check with your doctor before starting a new exercise program.
Evidence grade not assigned · Traditional use recognised
Low EPA/DHA can drive higher triglycerides
Why it may be relevant
If your number came back high, a low intake of the omega-3 fats EPA and DHA may be part of the picture, and it is exactly what fish oil is meant to correct.
EPA and DHA are essential fats the body cannot make, and low levels are linked to higher blood-fat and inflammation. Checking and closing this gap gives the omega-3 recommendation its rationale. This is an educational deficiency card, not a graded treatment claim.
Dose or use Eat fatty fish (salmon, sardines, herring) two to three times a week, or supplement EPA/DHA; ask your doctor about testing your omega-3 index.
Key study Presented as a possible contributing deficiency based on the established role of EPA/DHA in blood-fat regulation; not a graded clinical claim for this condition.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsTissue omega-3 levels typically shift over 8-12 weeksTraditional useRecognised traditional use
Caution: Very high omega-3 intake can thin the blood; use caution if you take blood thinners or are near surgery, and confirm dosing with your doctor.
Evidence grades describe the strength of published research for High Triglycerides, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
The evidence behind High Triglycerides, in one page
We track 5 natural options for High Triglycerides — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
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