4.8
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 options · 1 graded A · 1 graded B · 1 graded C · 4 traditional or ungraded
What best describes your situation with high triglycerides?
A blood test flagged them - I want the best-proven ways to bring the number down
Omega-3 (EPA/DHA Fish Oil)
Supported by controlled trials (Evidence grade A · No traditional record)Clinically supported to reduce triglyceride levels
- Why this matches
- 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.
- Why try it
- 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.
- Time to results
- Typically 4–8 weeks
- 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.
- 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.
Omega-3 Fatty Acid Deficiency (EPA & DHA)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useLow EPA/DHA can drive higher triglycerides
- Why this matches
- 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.
- Why try it
- 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.
- Time to results
- Tissue omega-3 levels typically shift over 8-12 weeks
- 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.
- 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.
Vitamin B3 (Niacin)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useLong-used nutrient for lowering triglycerides
- Why this matches
- If a blood test flagged your numbers, niacin is one of the oldest nutrients used to bring triglycerides down and nudge HDL up.
- Why try it
- 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.
- Time to results
- Typically 4-8 weeks
- 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.
- 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.
They travel with blood sugar, belly weight, or other metabolic issues
Omega-3 (EPA/DHA Fish Oil)
Supported by controlled trials (Evidence grade A · No traditional record)Clinically supported to reduce triglyceride levels
- Why this matches
- 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.
- Why try it
- 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.
- Time to results
- Typically 4–8 weeks
- 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.
- 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.
Berberine
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional useTrial-supported for metabolic triglyceride patterns
- Why this matches
- 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.
- Why try it
- 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.
- Time to results
- Typically 8-12 weeks
- 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.
- 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.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useLow chromium can worsen blood-sugar and lipids
- Why this matches
- If your triglycerides come with blood-sugar or weight issues, low chromium can feed the insulin-resistance cycle that keeps blood fats high.
- Why try it
- 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.
- Time to results
- Metabolic markers may shift over 8-12 weeks
- 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.
- 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.
I'd rather start with what I eat and everyday habits before adding pills
Flaxseed (Linum usitatissimum)
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · Traditional use recognised)Recognised traditional useWhole-food ALA and fiber for blood lipids
- Why this matches
- If you want to work on triglycerides through food, ground flaxseed adds plant omega-3 (ALA) and soluble fiber you can stir into meals.
- Why try it
- 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.
- Time to results
- Typically 6-12 weeks
- 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.
- 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.
Exercise
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useFirst-line lifestyle lever to lower triglycerides
- Why this matches
- If you would rather start with lifestyle, regular aerobic activity is one of the most direct ways to bring circulating triglycerides down.
- Why try it
- 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.
- Time to results
- Triglyceride changes often appear within 4-8 weeks of consistent activity
- 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.
- Caution
- If you have heart disease, are very deconditioned, or have other medical conditions, check with your doctor before starting a new exercise program.
Omega-3 Fatty Acid Deficiency (EPA & DHA)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useLow EPA/DHA can drive higher triglycerides
- Why this matches
- 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.
- Why try it
- 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.
- Time to results
- Tissue omega-3 levels typically shift over 8-12 weeks
- 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.
- 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.
Chromium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useLow chromium can worsen blood-sugar and lipids
- Why this matches
- If your triglycerides come with blood-sugar or weight issues, low chromium can feed the insulin-resistance cycle that keeps blood fats high.
- Why try it
- 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.
- Time to results
- Metabolic markers may shift over 8-12 weeks
- 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.
- 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 grades describe the strength of published research for High Triglycerides, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.