What is the best vitamin to take to lower triglycerides?

December 5, 2025 •

4 min read

According to the Cleveland Clinic, about 1 in 5 adults in the U.S. have elevated triglyceride levels. While lifestyle changes are the first line of defense, many people wonder: what is the best vitamin to take to lower triglycerides, and what else can help lower these fats that contribute to heart disease?

Quick Summary

Several dietary supplements can help reduce blood lipid levels, with omega-3 fatty acids and niacin being the most studied. Omega-3s are generally well-tolerated, while high-dose niacin requires medical supervision due to side effects. Making lifestyle changes is also crucial.

Key Points

Omega-3 Fatty Acids are Key: Found in fish oil, EPA and DHA offer the strongest evidence for significantly reducing high triglyceride levels, especially at therapeutic levels.
Niacin is a Potent Option, with Caution: At higher levels, Vitamin B3 (niacin) can lower triglycerides, but it requires medical supervision due to potential side effects like flushing and liver issues.
Prescription vs. OTC Matters: For high triglycerides, prescription-grade omega-3s are more potent and have regulated purity, unlike many over-the-counter fish oil supplements.
Lifestyle is Foundational: No supplement can replace the effect of regular exercise, limiting sugar and refined carbs, choosing healthy fats, and moderating alcohol.
Consult a Doctor First: Always speak with a healthcare provider before starting any supplement regimen to ensure it's safe and appropriate for your health needs and to avoid dangerous interactions.
Other Supplements Show Promise: Compounds like Berberine and Curcumin, as well as vitamins C and D, have shown some evidence for triglyceride-lowering effects, though typically less potent than omega-3s or niacin.

Understanding Triglycerides and Their Impact on Health

Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides, which are then stored in your fat cells. Hormones later release triglycerides for energy between meals. While a normal level of triglycerides is important, consistently high levels, known as hypertriglyceridemia, can increase your risk of heart disease, heart attack, and stroke. Before exploring supplements, it's crucial to understand that lifestyle changes, such as diet and exercise, are the primary and most effective ways to manage triglyceride levels.

Omega-3 Fatty Acids: The Strongest Evidence

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish oil, are widely regarded as the most effective supplement for lowering triglycerides. A large body of research confirms their potent effect, especially at higher doses used in medical contexts.

How Omega-3s Work

Omega-3s primarily lower triglycerides by reducing the liver's production of very-low-density lipoprotein (VLDL), which is the main carrier of triglycerides in the blood. They also help enhance the clearance of triglycerides from the bloodstream.

Over-the-Counter vs. Prescription

It is important to differentiate between over-the-counter (OTC) fish oil supplements and prescription-grade omega-3 products. OTC supplements are not regulated by the FDA for potency or purity, and the amount of EPA and DHA can vary significantly. Prescription formulations contain higher, regulated amounts of omega-3 and have shown significant reductions in cardiovascular risk in high-risk patients. For therapeutic purposes, a doctor's guidance is essential to determine the correct use and formulation.

Niacin (Vitamin B3): A Medically Supervised Option

Niacin, a B vitamin also known as nicotinic acid, can be highly effective at lowering triglycerides when used at therapeutic amounts, which are typically significantly higher than what is found in a standard multivitamin.

Benefits and Side Effects

At higher levels, niacin can decrease triglycerides and raise levels of HDL ("good") cholesterol. However, this treatment must be supervised by a qualified healthcare provider due to significant potential side effects. The most common side effect is a condition called 'flushing,' which causes redness, itching, and a burning sensation of the skin. High-level niacin use can also cause more serious issues, such as liver toxicity and glucose intolerance, especially in individuals with diabetes.

Supporting Supplements: What the Research Shows

Beyond omega-3s and niacin, other supplements have shown potential for lowering triglycerides, but often with weaker or less consistent evidence.

Berberine: This compound from a Chinese herb has shown promise in studies, reducing triglycerides and cholesterol. It works through a different mechanism than statins, making it a subject of ongoing research.
Curcumin: Found in the spice turmeric, curcumin has been shown in some studies to reduce triglycerides and improve other lipid profiles, especially in combination with other supplements.
Vitamin C: Research indicated that supplementing with vitamin C can significantly decrease serum triglyceride concentrations.
Vitamin D: Some meta-analyses suggest that vitamin D supplementation may be linked to lower triglyceride levels, particularly in certain individuals. However, the evidence is mixed, with other studies showing potentially unfavorable or no significant effects from supplementation.

Comparison: Omega-3 vs. High-Level Niacin for Lowering Triglycerides


Feature	Omega-3 Fatty Acids (Prescription)	High-Level Niacin (B3)
Efficacy for Triglycerides	Strongest and most consistent evidence for significant reduction. Effects increase with the amount used.	Effective at higher levels, reducing triglycerides significantly.
Effect on other Lipids	Can increase HDL cholesterol modestly. May slightly increase LDL cholesterol.	Significantly raises HDL cholesterol (more than any other agent) and modestly lowers LDL.
Safety & Side Effects	Generally safe; common side effects include fishy aftertaste, GI upset. Potential for increased bleeding risk at very high amounts.	Requires medical supervision due to side effects. Common side effects include flushing, itching, gastrointestinal issues. Can cause liver damage and raise blood sugar.
Regulation	Prescription-grade formulations are FDA-regulated. OTC supplements are not.	Prescription formulations are FDA-regulated. OTC versions are not, and efficacy varies.
Medical Supervision	Recommended, especially for therapeutic use.	Essential due to serious potential side effects.

The Role of Lifestyle Interventions

No vitamin or supplement should be used as a replacement for fundamental lifestyle changes. Research consistently shows that a healthy diet, regular exercise, weight management, and limiting alcohol intake are the most effective ways to lower triglycerides.

Lifestyle Changes to Prioritize

Exercise Regularly: Aim for at least 30 minutes of moderate-intensity activity most days of the week.
Reduce Sugar and Refined Carbohydrates: High sugar intake directly contributes to high triglycerides. Choose whole grains over refined carbohydrates.
Choose Healthier Fats: Replace saturated fats with healthier options, like those found in fish, nuts, and olive oil.
Limit Alcohol: Alcohol is high in calories and can significantly raise triglyceride levels.
Eat More Fiber: Increasing your fiber intake can help manage triglyceride and cholesterol levels.

Conclusion

While both omega-3 fatty acids and high-level niacin use are effective supplements for lowering triglycerides, omega-3s are generally considered the safest and most studied option, especially in prescription form. Niacin can be very powerful but carries a higher risk of side effects and requires careful medical supervision. It is critical to remember that any supplement is an adjunct to, not a substitute for, lifestyle modifications. Always consult a healthcare professional to determine the most appropriate course of action, as supplements can have serious side effects or interact with existing medications. A combination of healthy dietary habits, regular exercise, and, if necessary, medically supervised supplementation, offers the best strategy for lowering triglycerides and improving overall cardiovascular health. Cleveland Clinic on Omega-3s.

Frequently Asked Questions

While technically a fatty acid, omega-3s are often considered the best supplement, not just vitamin, for lowering triglycerides, with strong clinical evidence to support their efficacy, particularly at therapeutic levels. High-level Niacin (Vitamin B3) is also effective but requires medical supervision due to side effects.

Studies show that supplementing with higher amounts of omega-3s can lead to significant reductions in triglyceride levels within weeks to a few months, with effects often being related to the amount used.

Over-the-counter fish oil supplements are not regulated by the FDA for purity or potency, and their omega-3 concentration can be lower than therapeutic levels. For medically-indicated triglyceride reduction, a prescription-grade omega-3 product is often more reliable and effective.

Taking high-level niacin must be medically supervised due to significant risks, including liver damage, flushing (red, itchy skin), gastrointestinal problems, and glucose intolerance. It can also interact with other medications.

Some observational studies have shown an association between low vitamin D levels and high triglycerides. While this suggests a link, the evidence for supplementation directly causing a significant drop in triglycerides is mixed and requires further research.

The most effective lifestyle changes include exercising regularly, reducing intake of sugar and refined carbohydrates, choosing healthier fats (like those in fish and nuts), losing excess weight, and limiting alcohol consumption.

For therapeutic purposes, specific amounts of EPA and DHA are typically used, as determined by a healthcare provider based on individual health factors.