What Supplements Raise Your HDL Cholesterol?

November 30, 2025 •

3 min read

High-density lipoprotein (HDL), often called 'good' cholesterol, helps remove excess cholesterol from your arteries, protecting against heart disease. While genetics play a role, specific supplements have shown promise in boosting HDL levels, though they should always be considered alongside major lifestyle changes and medical supervision.

Quick Summary

An overview of supplements known to influence HDL cholesterol, such as niacin and omega-3s. Includes key mechanisms, potential side effects, and comparisons. Always consult a doctor before beginning a new supplement regimen.

Key Points

Niacin is potent but risky: High-dose niacin can significantly increase HDL but is associated with side effects like flushing and potential liver toxicity, requiring medical supervision.
Omega-3s have modest HDL impact: Fish oil provides a modest boost to HDL while also effectively lowering triglycerides and reducing inflammation, supporting overall heart health.
Fiber is a simple addition: Soluble fibers like psyllium husk can modestly increase HDL as part of their overall cholesterol-lowering effect.
Lifestyle trumps supplements: Regular exercise, quitting smoking, and maintaining a healthy weight are the most consistently effective and safest ways to increase HDL.
Consider the big picture: The focus should be on overall cardiovascular risk reduction through proven lifestyle changes, not just isolated HDL numbers.

Understanding HDL Cholesterol

High-density lipoprotein (HDL) functions as a scavenger, collecting excess cholesterol and transporting it to the liver for elimination. High levels are generally associated with a lower risk of heart disease, though recent research questions if simply raising the number with medication necessarily translates to fewer cardiovascular events. For this reason, many experts stress that supplements should be combined with proven lifestyle modifications for optimal effect.

Key Supplements Known to Influence HDL

Niacin (Vitamin B3)

Niacin, particularly nicotinic acid, is one of the most effective supplements for increasing HDL cholesterol, with studies showing potential increases of 15-35% at therapeutic doses. It works by inhibiting an enzyme in the liver involved in triglyceride synthesis, which in turn reduces LDL and increases HDL.

However, high-dose niacin is not without risks and must be taken under medical supervision. Common side effects include:

Flushing, tingling, and itching, which can be intense but may subside over time.
Gastrointestinal distress, such as nausea and abdominal pain.
Elevated liver enzymes and, in rare cases, liver damage, especially with sustained-release formulations.
Increased blood sugar levels, which is a concern for individuals with diabetes.

Omega-3 Fatty Acids

Found in fish oil and algae oil, omega-3s primarily benefit cholesterol by reducing triglyceride levels significantly. While their effect on raising HDL is more modest (often 1-3%), they offer other cardiovascular benefits, such as reducing inflammation and potentially preventing blood clots.

Fish sources: Mackerel, salmon, sardines, and herring are excellent sources.
Plant-based sources (ALA): Flaxseed, chia seeds, and walnuts contain ALA, which the body can convert to EPA and DHA, though less efficiently.

Psyllium Husk

As a form of soluble fiber, psyllium husk primarily works by binding to bile acids in the gut and promoting their excretion, forcing the liver to use more cholesterol to produce new bile. While it is best known for lowering LDL, some studies have noted a small but statistically significant increase in HDL levels as well. Psyllium is generally well-tolerated, but proper hydration is necessary to prevent bloating or constipation.

Policosanol

Policosanol, a mixture of long-chain fatty alcohols typically derived from sugarcane wax, has shown mixed results in human trials. Older Cuban studies reported positive effects on HDL, but larger, more recent trials have failed to replicate these findings. It is not a first-line therapy, and its mechanism requires further clarification, with some research suggesting it may enhance HDL functionality rather than just raising the number.

Supplement Comparison for Raising HDL


Supplement	Primary Mechanism	Effect on HDL	Key Considerations
Niacin (B3)	Reduces liver triglyceride production.	High (15-35%).	Requires medical supervision; significant side effects, including flushing and liver concerns.
Omega-3 Fatty Acids	Anti-inflammatory; lowers triglycerides.	Modest (1-3%).	Well-tolerated; important for overall heart health.
Psyllium Husk	Binds to bile acids.	Modest (+).	Safe, effective fiber source; requires adequate hydration.
Berberine	Enhances glucose/lipid metabolism.	Modest (+).	Some GI side effects; check for drug interactions.
Policosanol	Conflicting research; possible CETP inhibition.	Mixed results, older studies suggest modest increase.	Not a first-line treatment; studies conflict on efficacy.

Maximizing HDL Through Lifestyle

While supplements can play a role, lifestyle adjustments remain the most powerful and evidence-based way to improve cholesterol levels and heart health.

Regular Exercise: Both aerobic activity and strength training consistently increase HDL levels and improve its function. High-intensity interval training has been particularly noted for its positive effects.
Smoking Cessation: Smoking significantly suppresses HDL levels, and quitting is one of the most effective ways to raise them quickly.
Maintaining a Healthy Weight: Weight loss, even modest amounts, can lead to measurable increases in HDL.
Healthy Fats and Diet: Incorporating healthy fats like those in extra virgin olive oil, nuts, and avocados is linked to higher HDL. Limiting refined carbohydrates and trans fats is also crucial.

Conclusion

Numerous supplements, including high-dose niacin and omega-3 fatty acids, can help raise HDL cholesterol. However, their efficacy, safety, and interactions vary significantly, and none are a substitute for a heart-healthy lifestyle. The decision to use any supplement should be made in consultation with a healthcare provider, who can assess your individual risk factors and help you develop a comprehensive plan that includes proven dietary and exercise strategies. Raising HDL through natural means, rather than focusing solely on supplements, offers a safer and more holistic approach to cardiovascular health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new supplement or treatment.

For more detailed information on cholesterol management, visit the Mayo Clinic website.

Frequently Asked Questions

Yes, Niacin, particularly in the high doses needed to affect cholesterol, can cause severe flushing, itching, liver issues, and impact blood sugar. It must be taken under a doctor's guidance.

The American Heart Association recommends two servings of fatty fish per week for heart health. This, along with other sources like flaxseed, can help, but high doses via supplements are sometimes used to achieve a larger effect on lipids.

No, evidence overwhelmingly supports that lifestyle changes like exercise, diet, and smoking cessation have a more significant and safer impact on HDL levels and cardiovascular outcomes than supplements alone.

While omega-3s offer a modest increase in HDL, their most significant effect is lowering triglycerides, a type of fat in the blood.

Red Yeast Rice can modestly raise HDL and lower LDL, but it contains monacolin K, similar to statin drugs. Supplements are not regulated, so quality and dose are inconsistent, and they carry statin-like side effect risks.

Plant sterols and stanols are very effective at lowering LDL cholesterol by blocking absorption, but they generally have no effect on raising HDL.

Lifestyle changes like exercise can start showing effects on HDL within a few weeks, while dietary changes and supplements may take 8-12 weeks for noticeable results. Consistency is key.