Phytosterols Concentrate
Also known as: Plant sterols, Beta-sitosterol, Campesterol, Stigmasterol, Phytosterols
Overview
Phytosterols are naturally occurring compounds found in plants, resembling cholesterol in structure. They are present in various plant-based foods such as nuts, seeds, and vegetable oils. The primary use of phytosterols is to help lower levels of LDL and total cholesterol, thereby supporting cardiovascular health. Research on phytosterols is mature, featuring numerous systematic reviews and meta-analyses that validate their efficacy in cholesterol reduction. Studies reveal that phytosterols inhibit the absorption of dietary cholesterol in the gut, which is crucial for lowering blood cholesterol levels. The evidence supporting the use of phytosterols, particularly in hypercholesterolemic individuals, is of high quality, showcasing consistent findings across diverse populations.
Benefits
Phytosterols are effective in reducing LDL cholesterol levels significantly. A comprehensive meta-analysis indicated that supplementation can lower LDL-C by approximately 11.47 mg/dL and total cholesterol by around 13.02 mg/dL. Individuals with hypercholesterolemia show the most considerable benefits, with consistent reductions noted across various studies. Some research also suggests modest benefits in lowering triglycerides and blood pressure. The clinically significant effect sizes, particularly in reducing LDL cholesterol, are usually observed within weeks of beginning supplementation.
How it works
Phytosterols primarily function by competing with cholesterol for absorption in the small intestine, which leads to a reduced absorption of dietary cholesterol. This action consequently lowers circulating cholesterol levels. The main molecular target of phytosterols is the intestinal cholesterol absorption pathway, effectively reducing the amount of cholesterol that enters the bloodstream. Since phytosterols are poorly absorbed themselves, they can effectively lower cholesterol without significantly raising plasma phytosterol levels.
Side effects
Phytosterols are generally recognized as safe; however, some individuals may experience gastrointestinal symptoms such as bloating and gas, occurring in over 5% of cases. Nearly no uncommon or rare side effects have been documented. Caution is warranted in individuals taking cholesterol-lowering medications, as phytosterols may enhance their effects. They are contraindicated for individuals with sitosterolemia, a rare genetic disorder characterized by an abnormal accumulation of plant sterols in the body. Pregnant or breastfeeding women are advised to consult healthcare providers prior to the use of phytosterol supplements to ensure safety.
Dosage
The minimum effective dose of phytosterols is approximately 1.6 to 2.2 grams per day, while optimal dosage ranges for significant cholesterol reduction are 2 to 3 grams per day. Although there's no well-defined maximum safe dose, it is generally advised to avoid exceeding 3 grams per day. Taking phytosterols with meals is recommended to maximize their cholesterol absorption-inhibiting capabilities. They are commonly found in fortified foods and dietary supplements, and their absorption can be enhanced when consumed within a food matrix.
FAQs
Are phytosterols safe to use?
Yes, phytosterols are generally safe, but those on cholesterol-lowering medications should consult a healthcare provider.
Can everyone take phytosterols?
No, individuals with sitosterolemia should avoid phytosterols due to potential harmful effects.
When is the best time to take phytosterols?
Phytosterols are best taken with meals to enhance their effectiveness in inhibiting cholesterol absorption.
How long does it take to see results?
Significant reductions in LDL and total cholesterol levels can typically be observed within weeks of consistent supplementation.
Do phytosterols affect HDL cholesterol?
Most studies indicate that phytosterols do not significantly impact HDL cholesterol or triglyceride levels.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36891733/ – This systematic review and meta-analysis evaluated 23 study arms focused on hypercholesterolemic subjects, confirming that phytosterol supplementation significantly reduces LDL-C and total cholesterol, especially at doses ≥2 g/day.
- https://pubmed.ncbi.nlm.nih.gov/37905579/ – This systematic review compiled data from 84 trials involving 6805 participants and found that a daily intake of 1.6 to 2.2 g of phytosterols leads to an approximate 0.33 mmol/L reduction in LDL cholesterol.
- https://www.foodstandards.gov.au/sites/default/files/publications/Documents/EU%20health%20claims%20reviews/Systematic%20review%20phytosterols%20and%20cholesterol.pdf – The report reviews various studies demonstrating that phytosterol supplementation can reduce both systolic and diastolic blood pressure, with varying effects based on study design and populations.
- https://pubmed.ncbi.nlm.nih.gov/31902603/ – A meta-analysis of 19 randomized controlled trials confirmed the effectiveness of phytosterol supplementation in lowering cholesterol levels, although heterogeneity in study designs limited the findings.
- https://academic.oup.com/eurheartj/article/33/4/444/478504?login=false – This study found significant overall reductions in cholesterol levels with phytosterol supplementation, noting greater benefits at higher dosages.
