The Top 64 Supplements for Heart Health

There is strong evidence that Magnesium improves blood pressure, with Examine.com rating the evidence as grade A. Magnesium as a supplement is a mineral derived from mineral / chelated, commonly taken as capsule or powder. Studies typically use 200–400mg.

Magnesium is an essential mineral involved in over 300 processes in the body, including the regulation of nerve function, muscle relaxation, and the production of hormones involved in sleep. Glycinate is a form of magnesium bound to the amino acid glycine, which improves absorption and is gentler on the digestive system than other forms such as magnesium oxide. It is available as a capsule or powder and is typically taken in the evening.

There is strong evidence that Berberine improves total cholesterol, with Examine.com rating the evidence as grade A. Berberine as a supplement is a alkaloid derived from plant root / bark, commonly taken as capsule. Studies typically use 500–1500mg.

Berberine is a compound extracted from several plants, including barberry and goldenseal, and has a long history of use in traditional Chinese and Ayurvedic medicine. It is known to improve blood sugar regulation and insulin sensitivity, with effects comparable to some pharmaceutical treatments for type 2 diabetes. It can also support cholesterol levels and has a positive effect on gut health. It is available as a capsule and is typically taken with meals to reduce digestive discomfort.

There is strong evidence that Astaxanthin improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade A. Astaxanthin as a supplement is a carotenoid derived from marine algae (haematococcus pluvialis), commonly taken as softgel capsule. Studies typically use 4–12mg.

Astaxanthin is a carotenoid pigment that gives salmon, shrimp, and flamingos their pink colour. It is one of the most potent antioxidants found in nature and is known to protect cells from oxidative damage. It can support skin health by reducing the effects of UV exposure, and it may improve endurance and reduce muscle soreness after exercise. It is also used to support eye health and cardiovascular function. It is available as a softgel capsule and is fat-soluble, so it is best taken with a meal.

There is strong evidence that Niacin (Vitamin B3) improves triglycerides, with Examine.com rating the evidence as grade A. Niacin (Vitamin B3) as a supplement is a vitamin derived from synthetic, commonly taken as tablet or capsule. Studies typically use 14–500mg.

Niacin is a B vitamin involved in energy production and the regulation of several metabolic processes. It can support healthy cholesterol levels and has been studied for its effects on cortisol and stress. It is available as a tablet or capsule; a flush-free form is available for those sensitive to the warming skin sensation it can cause.

There is strong evidence that Citrulline improves blood pressure, with Examine.com rating the evidence as grade A. Citrulline as a supplement is a amino acid derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–8g.

Citrulline is an amino acid that the body converts into arginine, which in turn helps to produce nitric oxide — a compound that relaxes and widens blood vessels. It is known to improve blood flow during exercise, increase endurance, and reduce muscle fatigue. It can also help to reduce muscle soreness after training. It is found in watermelon and is widely available as a powder or capsule. It is most commonly used as L-citrulline or citrulline malate, with the malate form often preferred for training performance.

There is strong evidence that Fish Oil improves triglycerides, with Examine.com rating the evidence as grade A. Fish Oil as a supplement is a fatty acid derived from marine (fish), commonly taken as soft gel capsule. Studies typically use 1–3g EPA+DHA.

Fish oil is a source of omega-3 fatty acids, primarily EPA and DHA, which are found in oily fish such as salmon, mackerel, and sardines. It is known to support heart health and reduce triglyceride levels in the blood. It can also support mood, reduce symptoms of depression, and help with joint stiffness. It is available as soft gel capsules or liquid, and higher-EPA formulations are generally more relevant for mood and inflammation.

There is strong evidence that Spirulina improves triglycerides, with Examine.com rating the evidence as grade A. Spirulina as a supplement is a algae derived from freshwater algae, commonly taken as powder or tablet. Studies typically use 1–8g.

Spirulina is a blue-green algae that has been used as a food source for centuries. It is one of the most nutrient-dense foods available, providing protein, B vitamins, iron, and a range of antioxidants. It is known to support immune function and can help to reduce inflammation and oxidative stress. It may also have a modest positive effect on cholesterol levels and blood pressure. It is available as a powder or tablet and has a strong flavour that is often masked by mixing it into smoothies.

There is strong evidence that Garlic improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade A. Garlic as a supplement is a herb derived from plant bulb, commonly taken as capsule or tablet. Studies typically use 600–1200mg (aged garlic extract).

Garlic is a bulb vegetable with a long history of use in both cooking and traditional medicine. It is known to support cardiovascular health by reducing blood pressure and LDL cholesterol levels. It can also support immune function and may help to reduce the frequency of colds. The active compound, allicin, is released when garlic is crushed or chopped. Supplements are available as capsules or tablets, often in aged or odourless forms that are easier to take daily.

There is strong evidence that Chia seeds improves blood pressure, with Examine.com rating the evidence as grade A. Chia seeds as a supplement is a whole food / seed derived from salvia hispanica plant, commonly taken as whole seeds or powder. Studies typically use 15–25g.

Chia seeds come from a plant native to Central America and were a staple food of the Aztec and Maya civilisations. They are exceptionally rich in omega-3 fatty acids, fibre, and several minerals including calcium and magnesium. They are known to support digestive health, help regulate blood sugar after meals, and contribute to a sense of fullness. They are typically eaten rather than taken as a capsule — mixed into water, yogurt, or smoothies.

There is strong evidence that Phytosterols improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade A. Phytosterols as a supplement is a plant compound derived from plant-derived, commonly taken as capsule or fortified food. Studies typically use 1.5–3g.

Phytosterols are naturally occurring compounds found in plant foods such as nuts, seeds, and vegetable oils. They are structurally similar to cholesterol and are known to reduce LDL cholesterol levels by blocking its absorption in the gut. They are one of the most well-supported dietary supplements for cholesterol management. They are available as capsules and are also added to certain fortified foods such as spreads and yoghurts.

There is strong evidence that Beta-glucans improves triglycerides, with Examine.com rating the evidence as grade A. Beta-glucans as a supplement is a dietary fibre derived from oat / barley / mushroom, commonly taken as capsule or powder. Studies typically use 3–6g (oat); 250–500mg (mushroom).

Beta-glucans are soluble fibres found naturally in oats, barley, and certain mushrooms. They are known to lower LDL cholesterol and support healthy blood sugar levels after meals. They also have well-established immune-supporting properties, particularly the beta-glucans derived from yeast and medicinal mushrooms such as reishi and shiitake. They are available as capsules or powders and can also be obtained in meaningful amounts from a bowl of porridge.

There is strong evidence that Sumac improves total cholesterol, with Examine.com rating the evidence as grade A. Sumac as a supplement is a herbal / spice extract derived from plant, commonly taken as capsule or powder. Studies typically use 500–1000mg.

Sumac is a tart spice derived from the dried berries of the Rhus coriaria plant, commonly used in Middle Eastern cooking. As a supplement it can support blood sugar management and muscle recovery. It is available as a capsule or powder.

There is strong evidence that Lemon Balm improves blood pressure, with Examine.com rating the evidence as grade A. Lemon Balm as a supplement is a herb derived from plant leaf, commonly taken as capsule or tea. Studies typically use 300–600mg.

Lemon balm is a herb from the mint family with a long history of use in European herbal medicine. It is known to ease anxiety, lift low mood, and reduce PMS symptoms, and it can also support memory and focus. It has a gentle calming effect without causing drowsiness. It is available as a capsule or tea and can be taken daily or as needed.

There is good evidence that Apple Cider Vinegar improves triglycerides, with Examine.com rating the evidence as grade B. Apple Cider Vinegar as a supplement is a fermented food extract derived from plant, commonly taken as liquid or capsule or gummy. Studies typically use 15–30ml or equivalent.

Apple cider vinegar is made from fermented apple juice and has been used for centuries as a food and folk remedy. It can support blood sugar management after meals, and may help with appetite and weight management when taken regularly. It is available as a liquid, capsule, or gummy.

There is good evidence that Zinc improves blood pressure, with Examine.com rating the evidence as grade B. Zinc as a supplement is a mineral derived from dietary (also synthesised), commonly taken as capsule or lozenge. Studies typically use 10–40mg.

Zinc is an essential mineral involved in a wide range of processes in the body, from immune function and wound healing to hormone production and DNA repair. It is known to reduce the duration of the common cold when taken at the onset of symptoms, and it can support testosterone levels and fertility in men. It is also used to support skin health and reduce acne. It is found in meat, shellfish, and legumes, and is available as a capsule or lozenge. Taking it with food can reduce the nausea that sometimes occurs on an empty stomach.

There is good evidence that Inositol improves triglycerides, with Examine.com rating the evidence as grade B. Inositol as a supplement is a carbohydrate derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 2–18g.

Inositol is a naturally occurring compound found in many foods, including fruits, beans, and wholegrains. It plays a role in cell signalling and is known to support mood, reduce anxiety, and ease symptoms of OCD and panic disorder. It is also widely used to support hormonal balance, particularly in women with PCOS, where it can improve insulin sensitivity and menstrual regularity. It is available as a powder or capsule and is generally well tolerated at higher doses.

There is good evidence that Coenzyme Q10 improves triglycerides, with Examine.com rating the evidence as grade B. Coenzyme Q10 as a supplement is a antioxidant derived from naturally occurring (also synthesised), commonly taken as capsule or softgel. Studies typically use 100–300mg.

Coenzyme Q10, also known as CoQ10, is a compound the body produces naturally and uses to generate energy within cells. Production declines with age and is also reduced by statin medications. It is known to support energy levels, reduce fatigue, and support heart health. It can also act as an antioxidant, helping to protect cells from damage. It is available as a capsule and is best taken with a meal containing fat to improve absorption.

There is good evidence that Chlorella improves total cholesterol, with Examine.com rating the evidence as grade B. Chlorella as a supplement is a algae derived from freshwater algae, commonly taken as tablet or powder. Studies typically use 3–10g.

Chlorella is a single-celled freshwater algae that is particularly rich in chlorophyll, protein, vitamins, and minerals. It is known to support detoxification by binding to heavy metals in the gut and is used to support liver health. It can also have a positive effect on immune function and cholesterol levels. It has a strong earthy flavour and is most commonly taken as a tablet or powder mixed into drinks.

There is good evidence that Omega-3 Fatty Acids improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B. Omega-3 Fatty Acids as a supplement is a essential fatty acid derived from fish oil / algae, commonly taken as softgel or liquid. Studies typically use 1–3g (combined EPA + DHA).

Omega-3 fatty acids are essential fats the body cannot produce on its own — they must come from food or supplements. The two most important forms, EPA and DHA, are found in oily fish and are known to support heart health, reduce inflammation, and lower triglyceride levels. They can also help with joint pain and have a modest positive effect on mood. Fish oil is the most common source; algae-based capsules provide the same EPA and DHA and are suitable for those who avoid fish. It is best taken with a meal.

There is good evidence that Resveratrol improves total cholesterol, with Examine.com rating the evidence as grade B. Resveratrol as a supplement is a polyphenol antioxidant derived from grape skin / plant extract, commonly taken as capsule or tablet. Studies typically use 150–500mg.

Resveratrol is a natural compound found in the skin of red grapes, berries, and peanuts, and is one of the reasons red wine has long been associated with heart health. It is a powerful antioxidant that helps protect cells from damage caused by oxidative stress. Research shows it can support healthy blood flow and cardiovascular function, and it is also known for its potential to support healthy ageing. It is available as a capsule or tablet, typically as a concentrated extract.

There is good evidence that Ginkgo Biloba improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade B. Ginkgo Biloba as a supplement is a herb derived from ginkgo tree leaf, commonly taken as capsule or tablet. Studies typically use 120–240mg.

Ginkgo biloba is extracted from the leaves of one of the oldest tree species on earth and has been used in traditional medicine for centuries. It is known to improve circulation, including blood flow to the brain, and research shows it can support memory, concentration, and mental clarity. It is one of the most studied herbal supplements available. It is taken as a capsule or tablet, usually once or twice a day.

There is good evidence that Folic Acid (Vitamin B9) improves blood pressure, with Examine.com rating the evidence as grade B. Folic Acid (Vitamin B9) as a supplement is a vitamin derived from synthetic, commonly taken as tablet or capsule. Studies typically use 400–800mcg.

Folic acid is the synthetic form of folate, a B vitamin essential for cell production and repair. It is particularly important during pregnancy and can support mood and cognitive function in adults. It is widely available as a tablet or capsule, often as part of a B-complex supplement.

There is good evidence that Curcumin improves total cholesterol, with Examine.com rating the evidence as grade B. Curcumin as a supplement is a polyphenol derived from turmeric root, commonly taken as capsule. Studies typically use 500–1500mg.

Curcumin is the active compound in turmeric, a spice widely used in South Asian cooking. It is known to reduce inflammation in the body and can support joint comfort and recovery. It is also known to have a positive effect on mood and may support memory and focus. Because it is poorly absorbed on its own, it is best taken with black pepper extract (piperine) or in a formulation designed to improve bioavailability. It is most commonly available as a capsule.

There is good evidence that Panax Ginseng (Korean Ginseng) improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade B. Panax Ginseng (Korean Ginseng) as a supplement is a herbal adaptogen derived from plant root, commonly taken as capsule or extract. Studies typically use 200–400mg.

Panax ginseng is a root that has been used in traditional medicine for centuries, particularly in East Asia. It is known to support mental alertness and physical stamina, and can help the body manage the effects of stress and fatigue. It is typically taken as a capsule or standardised extract.

There is good evidence that Arginine improves triglycerides, with Examine.com rating the evidence as grade B. Arginine as a supplement is a amino acid derived from dietary (also synthesised), commonly taken as capsule or powder. Studies typically use 3–6g.

Arginine is an amino acid found in meat, fish, dairy, and nuts that plays a role in producing nitric oxide — a compound that helps to relax and widen blood vessels. It is known to support blood flow and can have a positive effect on cardiovascular health and blood pressure. It is also used to support exercise performance and recovery, though its effects are more modest than those of citrulline, which converts to arginine more efficiently in the body. It is available as a capsule or powder.

There is good evidence that Honey improves triglycerides, with Examine.com rating the evidence as grade B. Honey as a supplement is a natural food derived from bee-produced, commonly taken as liquid (raw or manuka). Studies typically use 1–2 teaspoons as needed.

Honey is a natural sweetener produced by bees from flower nectar, and has been used medicinally for thousands of years. It is known to soothe sore throats and reduce the frequency and severity of coughing, particularly at night. It also has mild antimicrobial properties. Raw and Manuka honey are the most researched varieties for health purposes. It is not a supplement in the conventional sense — it is taken directly by the spoonful or stirred into a warm drink.

There is good evidence that Cinnamon improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade B. Cinnamon as a supplement is a herbal / spice extract derived from plant bark, commonly taken as capsule or powder or extract. Studies typically use 1–6g.

Cinnamon is a widely used spice derived from the bark of the Cinnamomum tree. As a supplement it is most studied for its ability to support blood sugar management, particularly after meals. Ceylon cinnamon is preferred for regular supplementation. It is available as a capsule, powder, or extract.

There is good evidence that Anthocyanins improves triglycerides, with Examine.com rating the evidence as grade B. Anthocyanins as a supplement is a flavonoid / plant pigment derived from plant, commonly taken as capsule or powder. Studies typically use 80–320mg.

Anthocyanins are pigments found in deeply coloured berries, cherries, and red cabbage that give them their vivid hues. They are known for their antioxidant properties and can support cognitive function, blood sugar balance, and protection against cellular damage. They are available as a capsule or powder, often standardised from berry extracts.

There is good evidence that L-Carnitine improves triglycerides, with Examine.com rating the evidence as grade B. L-Carnitine as a supplement is a amino acid derivative derived from dietary (also synthesised), commonly taken as capsule or liquid. Studies typically use 1–3g.

L-Carnitine is a compound the body makes from amino acids and uses to transport fatty acids into cells where they can be burned for energy. It is known to reduce exercise-related muscle damage and soreness, and it can support recovery after training. It may also support fat metabolism during exercise, particularly at moderate intensities. It is found in red meat and dairy and is available as a capsule, tablet, or liquid.

There is good evidence that Lavender improves blood pressure, with Examine.com rating the evidence as grade B. Lavender as a supplement is a herb derived from plant flower, commonly taken as essential oil or capsule. Studies typically use 80mg (capsule) or aromatherapy.

Lavender is a flowering herb widely used in aromatherapy. It is known to ease anxiety and promote relaxation, and it can also improve sleep quality and help reduce heart rate and blood pressure. The oral capsule form is the most studied for sleep and anxiety; it can also be used as an inhaled essential oil via a diffuser. It works gently and is well tolerated by most people.

There is good evidence that N-Acetylcysteine improves total cholesterol, with Examine.com rating the evidence as grade B. N-Acetylcysteine as a supplement is a amino acid derivative derived from naturally occurring (also synthesised), commonly taken as capsule or effervescent tablet. Studies typically use 600–1800mg.

N-Acetylcysteine, or NAC, is a compound derived from the amino acid cysteine and is a precursor to glutathione — one of the body's most important antioxidants. It is known to support liver health and is used clinically to treat paracetamol overdose. It can also help to reduce obsessive and compulsive symptoms, ease respiratory conditions by thinning mucus, and support mental health in conditions involving oxidative stress. It is available as a capsule or effervescent tablet and is generally well tolerated.

There is good evidence that Vitamin D improves blood pressure, with Examine.com rating the evidence as grade B. Vitamin D as a supplement is a vitamin derived from synthetic (lanolin or lichen), commonly taken as softgel or tablet or drops. Studies typically use 1,000–4,000 IU.

Vitamin D is a fat-soluble vitamin the body produces when skin is exposed to sunlight. Most people in northern climates or who spend limited time outdoors have low levels, which affects immune function, bone strength, and mood. Research shows strong evidence across a wide range of outcomes — including reduced infection risk, improved bone mineral density, and reduced symptoms of depression and anxiety. It is best taken as a softgel or drop with a meal containing fat, which is needed for absorption.

There is good evidence that Alpha-Linolenic Acid improves triglycerides, with Examine.com rating the evidence as grade B. Alpha-Linolenic Acid as a supplement is a omega-3 fatty acid derived from plant, commonly taken as softgel or oil. Studies typically use 1–3g.

Alpha-linolenic acid is a plant-based omega-3 fatty acid found in flaxseed, chia, and walnuts. The body can convert it in small amounts to the longer-chain omega-3s DHA and EPA, which support heart and immune health. It is available as a softgel or oil.

There is good evidence that Red Clover Extract improves total cholesterol, with Examine.com rating the evidence as grade B. Red Clover Extract as a supplement is a herbal / phytoestrogen derived from plant, commonly taken as capsule or tablet. Studies typically use 40–160mg isoflavones.

Red clover is a plant that contains compounds similar to oestrogen, which can help ease symptoms related to hormonal fluctuations. It is commonly used to support mood, skin, and comfort during hormonal changes. It is available as a capsule or tablet.

There is good evidence that Blueberry improves blood pressure, with Examine.com rating the evidence as grade B. Blueberry as a supplement is a fruit extract derived from plant, commonly taken as capsule or powder. Studies typically use 500–1000mg.

Blueberry extract is concentrated from the fruit and is rich in plant compounds known to support brain health, circulation, and protection against cellular damage. It can support memory and mental processing, particularly with regular use. It is available as a capsule or powder.

There is good evidence that Calcium improves blood pressure, with Examine.com rating the evidence as grade B. Calcium as a supplement is a mineral, commonly taken as tablet or capsule. Studies typically use 500–1000mg.

Calcium is the most abundant mineral in the body and is essential for bone and muscle function. Beyond its role in bone health, it can support mood and ease physical symptoms associated with the menstrual cycle. It is available as a tablet or capsule and is best taken with food and vitamin D for absorption.

There is good evidence that Vitamin C improves blood pressure, with Examine.com rating the evidence as grade B. Vitamin C as a supplement is a vitamin derived from dietary (also synthesised), commonly taken as tablet or capsule or powder. Studies typically use 250–1000mg.

Vitamin C is a water-soluble vitamin and antioxidant that is essential for many processes in the body. It is well known for its role in immune function and is known to reduce the duration of the common cold when taken regularly. It also plays a central role in collagen production, which supports skin, joints, and connective tissue. It can support iron absorption from plant-based foods and may help to reduce exercise-related muscle soreness. It is found in citrus fruits, peppers, and berries, and is available as a tablet, capsule, or powder.

There is good evidence that Cocoa Extract improves blood pressure, with Examine.com rating the evidence as grade B. Cocoa Extract as a supplement is a plant extract derived from cacao bean, commonly taken as capsule. Studies typically use 500–1000mg.

Cocoa extract is derived from cacao beans and contains a concentrated form of the plant's natural antioxidant compounds. It is known to improve circulation, including blood flow to the brain, and research shows it can support memory, focus, and mood. It may also help to maintain healthy blood pressure over time. It is available as a capsule and is best taken with food.

There is good evidence that Whey Protein improves blood pressure, with Examine.com rating the evidence as grade B. Whey Protein as a supplement is a protein derived from dairy (milk), commonly taken as powder. Studies typically use 20–40g per serving.

Whey protein is a complete protein derived from milk during cheese production. It is rapidly digested and absorbed, making it particularly effective for supporting muscle repair and growth when taken after exercise. It is known to increase muscle mass and strength when combined with resistance training, and it can help to meet daily protein requirements when dietary intake is insufficient. It is available as a powder that can be mixed into shakes or added to food, and comes in concentrate, isolate, and hydrolysate forms — with isolate containing less lactose.

There is good evidence that Green Tea Extract improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade B. Green Tea Extract as a supplement is a plant extract derived from plant, commonly taken as capsule or powder. Studies typically use 250–500mg.

Green tea extract is concentrated from the leaves of the Camellia sinensis plant. It is rich in plant compounds that support antioxidant protection, fat metabolism, and mental alertness. It can help with energy and focus, particularly when taken alongside caffeine from the same source. It is available as a capsule or powder.

There is good evidence that Fenugreek improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B. Fenugreek as a supplement is a herbal derived from plant seed, commonly taken as capsule or extract or powder. Studies typically use 500–600mg.

Fenugreek is a seed used widely in cooking and traditional medicine. It can support hormone levels, particularly testosterone, and may help with blood sugar management and muscle strength. It is available as a capsule, extract, or powder.

There is good evidence that Melatonin improves blood pressure, with Examine.com rating the evidence as grade B. Melatonin as a supplement is a hormone derived from synthetic, commonly taken as tablet or gummy. Studies typically use 0.5–5mg.

Melatonin is a hormone the body produces naturally when it gets dark, signalling that it is time to sleep. It plays a central role in regulating the body's internal clock that governs sleep and wake cycles. As a supplement it is typically produced synthetically and is available in a range of doses. It comes in tablet or gummy form and works best taken 30–60 minutes before bed.

There is good evidence that Alpha-Lipoic Acid improves triglycerides, with Examine.com rating the evidence as grade B. Alpha-Lipoic Acid as a supplement is a antioxidant compound derived from synthetic, commonly taken as capsule or tablet. Studies typically use 300–600mg.

Alpha-lipoic acid is a compound produced in small amounts by the body and found in some foods. It acts as an antioxidant and can support blood sugar management and nerve health. It is available as a capsule or tablet and is often taken with meals.

There is good evidence that Grape Seed Extract improves blood pressure, with Examine.com rating the evidence as grade B. Grape Seed Extract as a supplement is a plant extract derived from grape seed, commonly taken as capsule or tablet. Studies typically use 100–300mg.

Grape seed extract is concentrated from the seeds of grapes and is rich in plant compounds called oligomeric proanthocyanidins. It can support circulation, protect cells from oxidative damage, and contribute to cardiovascular health. It is available as a capsule or tablet.

There is good evidence that Ashwagandha improves triglycerides, with Examine.com rating the evidence as grade B. Ashwagandha as a supplement is a herb derived from plant root, commonly taken as capsule or powder. Studies typically use 300–600mg.

Ashwagandha is a root herb that has been used in traditional Indian medicine for thousands of years. It reduces the amount of cortisol — the hormone the body releases under pressure — resulting in a calmer stress response. Most people notice a difference after two to four weeks of regular use. It is usually taken as a capsule once or twice a day.

There is good evidence that Cornelian Cherry Extract improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B.

There is good evidence that Fiber improves triglycerides, with Examine.com rating the evidence as grade B.

There is good evidence that Lactobacillus reuteri improves total cholesterol, with Examine.com rating the evidence as grade B. Lactobacillus reuteri as a supplement is a probiotic derived from bacterial culture, commonly taken as capsule or chewable. Studies typically use 100 million–10 billion CFU.

Lactobacillus reuteri is a strain of beneficial bacteria naturally found in the gut. It is known to support digestive health, immune function, and may contribute to hormonal and mood regulation. It is available as a capsule or chewable tablet and is best taken with food.

There is good evidence that Soy improves total cholesterol, with Examine.com rating the evidence as grade B. Soy as a supplement is a plant protein / phytoestrogen derived from plant, commonly taken as capsule or powder or food. Studies typically use 40–80mg isoflavones.

Soy contains isoflavones, plant compounds with oestrogen-like properties. It can support blood sugar management and has been studied for its effects on hormonal health. It is available as a capsule, powder, or as whole food products such as tofu and edamame.

There is good evidence that Artichoke Extract improves total cholesterol, with Examine.com rating the evidence as grade B.

There is good evidence that Yerba Mate improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B. Yerba Mate as a supplement is a herbal / stimulant derived from plant, commonly taken as capsule or powder or tea. Studies typically use 1–2g dried leaf equivalent.

Yerba mate is a South American plant whose leaves are brewed into a traditional tea. It contains caffeine alongside other plant compounds that together can support energy, mental focus, and exercise performance. It is available as a capsule, powder, or ready-to-drink tea.

There is good evidence that Flaxseed improves low-density lipoprotein (ldl), with Examine.com rating the evidence as grade B. Flaxseed as a supplement is a seed / plant oil derived from plant, commonly taken as ground seed or oil or capsule. Studies typically use 7–14g ground seed or 1–2 tbsp oil.

Flaxseed is a plant seed rich in alpha-linolenic acid (a plant omega-3), lignans, and soluble fibre. It can support blood sugar management, cardiovascular health, and antioxidant protection. It is available as ground seed, oil, or capsule.

There is good evidence that Psyllium improves total cholesterol, with Examine.com rating the evidence as grade B. Psyllium as a supplement is a dietary fibre derived from plant seed husk, commonly taken as powder or capsule. Studies typically use 5–10g.

Psyllium is a soluble fibre derived from the husks of Plantago ovata seeds. It swells in water to form a gel that can support digestive regularity, blood sugar management, and healthy cholesterol levels. It is available as a powder or capsule and should always be taken with plenty of water.

There is good evidence that Taurine improves triglycerides, with Examine.com rating the evidence as grade B. Taurine as a supplement is a amino acid derived from dietary (also synthesised), commonly taken as capsule or powder. Studies typically use 1–3g.

Taurine is an amino acid found naturally in meat and fish and produced in small amounts by the body. It plays a role in several processes including muscle contraction, hydration, and antioxidant defence. It is known to reduce exercise-related muscle damage and soreness, and it can support endurance performance. It is also commonly included in energy drinks, though it is not itself a stimulant. It is available as a capsule or powder and is generally well tolerated.

There is good evidence that Grapefruit improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B.

There is good evidence that Milk Protein improves total cholesterol, with Examine.com rating the evidence as grade B. Milk Protein as a supplement is a animal protein derived from dairy, commonly taken as powder. Studies typically use 20–40g.

Milk protein is a blend of casein and whey derived from dairy. It provides a slow-to-moderate digesting protein source that can support muscle maintenance and blood sugar management. It is available as a powder, commonly used in protein shakes.

There is good evidence that Casein improves blood pressure, with Examine.com rating the evidence as grade B. Casein as a supplement is a animal protein derived from dairy, commonly taken as powder. Studies typically use 20–40g.

Casein is the slow-digesting protein found in dairy milk, making up around 80% of milk's protein content. It releases amino acids gradually over several hours, making it well suited to supporting muscle maintenance overnight or between meals. It is available as a powder.

There is good evidence that Gymnema Sylvestre improves blood pressure, with Examine.com rating the evidence as grade B.

There is good evidence that Aloe Vera improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B. Aloe Vera as a supplement is a plant extract derived from plant, commonly taken as gel or juice or capsule. Studies typically use 50–200mg extract.

Aloe vera is a succulent plant widely used in both topical and oral forms. When taken as a supplement it can support blood sugar management and digestive health. It is available as a gel, juice, or capsule; inner leaf preparations are preferred as the outer leaf contains compounds that can cause digestive upset.

There is good evidence that Olive Leaf Extract improves blood pressure, with Examine.com rating the evidence as grade B. Olive Leaf Extract as a supplement is a plant extract derived from olive tree, commonly taken as capsule or liquid extract. Studies typically use 500–1000mg.

Olive leaf extract is derived from the leaves of the olive tree, which contain higher concentrations of active compounds than the fruit. It can support blood sugar management and cardiovascular health. It is available as a capsule or liquid extract.

There is good evidence that Potassium improves blood pressure, with Examine.com rating the evidence as grade B.

There is good evidence that Beetroot improves blood pressure, with Examine.com rating the evidence as grade B. Beetroot as a supplement is a vegetable extract derived from plant, commonly taken as powder or capsule or juice. Studies typically use 300–500mg nitrate equivalent.

Beetroot is rich in natural nitrates that the body converts into a compound that supports blood vessel function and oxygen delivery during exercise. It can support muscular endurance and cardiovascular performance. It is available as a powder, capsule, or concentrated juice shot.

There is good evidence that Celery seed extract improves triglycerides, with Examine.com rating the evidence as grade B.

There is good evidence that Nicotinamide improves high-density lipoprotein (hdl), with Examine.com rating the evidence as grade B. Nicotinamide as a supplement is a vitamin derived from naturally occurring (also synthesised), commonly taken as capsule or topical. Studies typically use 500–1500mg (oral).

Nicotinamide is a form of vitamin B3 (niacin) that is particularly well researched for skin health. It is known to reduce acne breakouts, improve overall skin quality, and can help to fade areas of uneven skin tone. It is also used to reduce the risk of non-melanoma skin cancer in people with a history of sun damage. Unlike niacin, nicotinamide does not cause flushing. It is available as a capsule for oral use and is also widely used as a topical ingredient in skincare products — both forms have good evidence.