Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Our subject today is the reduction of triglycerides. This is a really significant and wide subject, so I'm presenting it in two parts. In the second part, we're talking about the dietary supplements that can help reduce triglycerides. In the first part, we talked about the changes you can make to your diet, in order to reduce triglycerides. You'd better watch it, if you haven't already done so. Let's see the dietary supplements that can help reduce triglycerides. I'm presenting them by order of effectiveness. I'll start with the most effective ones and I'll end with the least effective ones. Fish oils. In the first part of this mini series about the changes you can make to reduce triglycerides, I dedicated much time to say how important fatty fish are and how much they can help in the reduction of triglycerides. Therefore, it is unsurprising thar the supplements with fish oils, namely the supplements coming from the fat of fatty fish, have been proven to significantly reduce triglycerides in the blood. Pharmacies currently sell prescriptible Omega-3 fatty acids, which help reduce triglycerides. In fact, their use is considered so established and proven that you can find them as drugs in the market. The good thing is that the Omega-3 that you'll find as dietary supplements, either from pharmaceuticals or from companies producing supplements, are considered very safe, because heavy metals and toxins in the fish fat have been filtered out. Studies by independent laboratories have shown that dioxin and heavy metal residues in mass-consumption fish oils are extremely low, usually hundreds of times lower than their levels in fish fat. This is why I consider fish oils in the form of supplements much safer than the fish oils in fish. If you avoid animal products, namely if you are a vegetarian or vegan, you can buy high-nutritional-value Omega-3 from algae. The dosage that can help in the reduction of triglycerides varies from one person to another, this is why I recommend 500 mg of DHA and EPA per day as an initial dosage, and you can increase it until you achieve the desirable result. Studies have safely administered up to 4 gr/day for the reduction of triglycerides. Psyllium. Psyllium is a grain that contains very little carbohydrates and many water-soluble fibers. As I've said in a previous video, water-soluble fibers bind fats and bile salts in the bowel and don't let them be absorbed, so they're removed with feces, leading both to the reduction of cholesterol and triglycerides and to better regulation of blood sugar. The psyllium husk is particularly rich in water-soluble fibers, which have all these extraordinary effects. Unfortunately, psyllium doesn't taste good and you can't add it to your diet as a food. Therefore, you have to take it as a dietary supplement. If you decide to try psyllium, you'd better take it as powder and not in capsules, because the powder is three times cheaper. You can add 1 tablespoon in one glass of water, mix it well and drink it immediately. Don't let it in the water for too long, because it will thicken and you won't be able to drink it. You should do this twice a day, before your meal. Immediately after consuming psyllium, drink another glass of water. Supplements with soy protein. As I said in the last video, soy protein helps reduce triglycerides, especially when it substitutes animal protein. You can take soy as a dietary supplement either as soy protein, namely in protein powder, as a meal substitute or supplement, or take supplements with lecithin. Garlic. Garlic is very beneficial to our health, because it lowers blood pressure, it reduces bad cholesterol and triglycerides. Unfortunately, its effect is often moderate or small. However, taking account of its very significant safety profile, I often recommend this supplement for good health. You should also take account of its powerful anticancer effect. The good thing is that the garlic administered as a dietary supplement is odorless and doesn't lead to awkward situations. The dosage I recommend is 500-600 mg, twice a day. Niacin. Many websites mention that niacin has an impressive effect on the reduction of triglycerides and cholesterol. Unfortunately, the recommended dosage is really high, namely hundreds of times higher than the dosage we need so that we don't have vitamin deficiency, and it has serious side-effects. If you decide to use niacin to regulate triglycerides or cholesterol, you should cooperate with a doctor experienced in this dietary supplement for this indication. Alpha-lipoic acid. Alpha-lipoic acid is a potent antioxidant that has been used in the reduction of triglycerides. Taking account of its benefits for the cardiovascular system and the reduction of the risk of diabetes, it's a good choice. In studies, 200-600 mg/day are administered, in 2 doses. Other supplements. Supplements with prebiotics and carnitine have been recently used with some success and they seem to help reduce triglycerides. These studies are preliminary and very small, this is why no specific recommendation can be male. These are the dietary supplements that have been proven to help reduce triglycerides. In any case, their use should be combined with a healthy diet and exercise. Don't forget, if you take any drug or suffer from any disease, you should discuss it with your doctor before starting a dietary supplement, because some of them may affect the effect of the drugs or your health problem. If you thought this was interesting, please give us a thumbs up. 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