The Best Supplements for Heart Health and Cholesterol

Beyond fish oil, bergamot, CoQ10, and red yeast rice can move cholesterol and blood pressure meaningfully.

Cardiovascular disease is the world's #1 killer, and several supplements have genuine, randomised trial evidence for meaningfully lowering risk markers, LDL cholesterol, blood pressure, triglycerides, and inflammation. Here's the evidence-led shortlist.

This article is education, not medical advice. If you're on cardiovascular medication, talk to your prescriber before adding any of these.

1. Omega-3 (EPA/DHA)

Dose: 1-2 g combined EPA+DHA daily, with food.

The most-studied cardiovascular supplement. Reduces triglycerides 15-30%, lowers blood pressure modestly, and reduces the risk of fatal cardiovascular events. The triglyceride form is more bioavailable than ethyl esters.

2. Citrus bergamot (BPF)

Dose: 500-1,000 mg standardised extract, evening.

Bergamot polyphenols (especially brutieridin and melitidin) reduce LDL by 20-35% in trials, comparable to mild-statin effects, without depleting CoQ10. Best evidence is in mild-to-moderate hypercholesterolemia.

3. Red yeast rice

Dose: 1,200 mg standardised extract, with evening meal.

Contains naturally-occurring monacolin K, chemically identical to lovastatin. Lowers LDL 15-25%. Same precautions as a statin: avoid in pregnancy, alongside prescription statins, or with grapefruit. Pair with CoQ10 to prevent muscle issues.

4. CoQ10 (ubiquinol form)

Dose: 100-200 mg daily, with fat.

Mitochondrial energy molecule that depletes naturally with age and statin use. Particularly important if you're on a statin. Trials show benefits for heart failure, blood pressure, and statin-associated muscle pain.

5. Magnesium (glycinate or taurate)

Dose: 200-400 mg elemental, with food.

Low magnesium is independently linked to hypertension, arrhythmia, and metabolic syndrome. Most adults are deficient. Magnesium taurate is specifically researched for cardiovascular use.

6. Aged garlic extract (Kyolic)

Dose: 600-1,200 mg daily.

Modestly lowers blood pressure (5-10 mmHg systolic) and improves arterial stiffness. The aged form is odorless and standardised; raw garlic is fine too but inconsistent in dosing.

7. Olive leaf extract

Dose: 500-1,000 mg standardised to 15-20% oleuropein.

Concentrates the cardio-protective polyphenols of the Mediterranean diet. Modest but consistent reductions in blood pressure.

Honourable mentions

• Nattokinase, for hypercoagulation, requires monitoring
• Hawthorn berry, gentle, traditional, modest evidence for mild heart failure
• Vitamin K2 (MK-7), for arterial calcification, pair with D3
• L-citrulline, modest BP-lowering via nitric oxide

Don't waste money on

• Generic 'heart health' multivitamins with sub-clinical doses
• Resveratrol mega-doses, disappointing trial data at high cost
• Vitamin E (alpha-tocopherol alone), no benefit, possible harm at high doses

Pragmatic heart stack

Omega-3 + bergamot + CoQ10 + magnesium is a strong starting position. Add red yeast rice if your LDL is high and you can't tolerate statins (with clinician oversight).

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