Michael Greger: The Best Source and Dose of Plant Sterols for Lowering Cholesterol

Key Takeaways

• Take 2-3 grams of phytosterols daily for LDL reduction, ideally with meals for maximum absorption.
• Use esterified phytosterol supplements (not bulk powder) – they’re more effective than free sterols.
• Test LDL before and after 1 month to confirm individual response (some see no effect or even increased LDL).
• Avoid phytosterol-fortified margarines – opt for supplements or verified fortified foods (rare).

Supplements & Protocols Mentioned

• Phytosterol supplements: 2-3g/day, taken with meals. Look for USP-verified brands or Consumers Lab-approved options.
• Esterified phytosterols (capsules) outperform free sterols (powder) for LDL lowering.

Notable Quotes

“Adding 2 grams of phytosterols a day to your routine may be equivalent to like quadrupling your statin dose.”

Bottom Line

Try 2-3g/day of esterified phytosterol supplements with meals, then verify LDL reduction with testing. Skip powders and margarines.

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