Penn Herb Wellness Guide
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
|2,900 to 15,000 mg daily||[3 stars] |
Beta-glucan is a type of soluble fiber that has been shown to lower total and LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
|200 to 500 mcg daily||[3 stars] |
Chromium supplementation has reduced total cholesterol and LDL cholesterol and increased HDL cholesterol in double-blind and other controlled trials.
|10 to 30 grams three times per day with meals||[3 stars] |
Fenugreek seeds contain compounds that inhibit both cholesterol absorption in the intestines and cholesterol production by the liver.
|4 to 13 grams daily||[3 stars] |
Glucomannan is a water-soluble dietary fiber that has been shown to significantly reduce total blood cholesterol, LDL cholesterol, and triglycerides, and to raise HDL cholesterol.
|3 grams daily||[3 stars] |
Supplementing with HMB, or beta hydroxy-beta-methylbutyrate, is an effective way to lower total and LDL cholesterol.
|300 mg pantethine taken two to four times per day||[3 stars] |
Pantethine, a byproduct of vitamin B5 (pantothenic acid), may help reduce the amount of cholesterol made by the body.
|5 to 10 grams per day with meals||[3 stars] |
Psyllium has been shown to be effective at lowering total and LDL (“bad”) cholesterol.
Red Yeast Rice
|1.2 to 2.4 grams (5 to 10 mg of monacolins) daily in divided amounts||[3 stars] |
One of the ingredients in red yeast rice appears to block the production of cholesterol in the liver.
|1.7 grams daily||[3 stars] |
Sitostanol, a synthetic molecule related to beta-sitosterol, is available in margarine form and has also been shown to lower cholesterol levels.
|25 grams soy protein per day||[3 stars] |
Soy supplementation has been shown to lower cholesterol. Soy contains isoflavones, which are believed to be soy’s main cholesterol-lowering ingredients.
Vitamin B3 (Niacin)
|1,500 to 3,000 mg daily under a doctor's supervision||[3 stars] |
High amounts (several grams per day) of niacin, a form of vitamin B3, have been shown to lower cholesterol.
|1,000 mg daily||[3 stars] |
Vitamin C appears to protect LDL cholesterol from damage, and in some trials, cholesterol levels have fallen when people supplement with vitamin C.
|Refer to label instructions||[2 stars] |
Artichoke has moderately lowered cholesterol and triglycerides in some trials.
|4 to 12 mg daily||[2 stars] |
Astaxanthin has antioxidant and other properties that may help improve blood cholesterol regulation and protect against lipoprotein oxidation.
|15 to 20 drops of tincture twice per day for six months||[2 stars] |
In one trial, people who took a tincture of Achillea wilhelmsii had significant reductions in total cholesterol, LDL cholesterol, and triglycerides and an increase in HDL cholesterol.
|500 mg twice per day||[2 stars] |
Berberine, a compound found in certain herbs such as goldenseal, barberry, and Oregon grape, has been found to lower serum cholesterol levels.
(Type 2 Diabetes)
|500 mg two to three times daily||[2 stars] |
Berberine may improve blood glucose control and insulin sensitivity and decrease risks of cardiovascular and other complications in people with type 2 diabetes.
|0.8to 3.2 grams daily||[2 stars] |
Beta-sitosterol blocks cholesterol absorption and has been shown in studies to reduce blood levels of cholesterol.
|800 to 1,000 mg daily||[2 stars] |
Some trials have shown that supplementing with calcium reduces cholesterol levels.
|4 to 32 grams per day||[2 stars] |
Activated charcoal has the ability to attach (adsorb) cholesterol and bile acids present in the intestine, preventing their absorption.
|3 to 4 mg daily||[2 stars] |
Copper deficiency has been linked to high blood cholesterol, supplementing with it may correct a deficiency and lower cholesterol.
|500 mg three times per day after meals||[2 stars] |
Supplementing with a cranberry extracthas been shown to help lower total and LDL ("bad") cholesterol in people with type 2 diabetes taking hypoglycemic medication.
|600 to 900 mg a day of a standardized herbal extract||[2 stars] |
Taking garlic may help lower cholesterol and prevent hardening of the arteries.
|3 cups daily||[2 stars] |
Green tea has been shown to lower total cholesterol levels and improve people’s cholesterol profile.
Green Tea Enriched with Theaflavins
|75 mg of theaflavins, 150 mg of green tea catechins, and 150 mg of other tea polyphenols daily||[2 stars]|