If you have blood lipid challenges or know someone who does, you will be particularly interested in this article. Enjoy!

Plant sterols (also called phytosterols) are naturally occurring compounds found in small amounts in foods like nuts, seeds, vegetable oils and whole grains. 

Structurally, they resemble cholesterol, which allows them to compete with dietary cholesterol for absorption in the gut. Because of this, they act less like a traditional nutrient and more like a functional “blocker" of cholesterol uptake.

The primary mechanism of plant sterols is fairly simple. They reduce intestinal absorption of cholesterol, leading to less cholesterol entering the bloodstream. The liver then responds to this by pulling more LDL cholesterol out of circulation with the net effect being lower LDL cholesterol (LDL-C) and ApoB levels. Learn more about ApoB HERE.

Plant sterols can produce clinically meaningful LDL reduction. In fact, research has shown LDL-C reductions of 8-15% by consuming around 2 grams of plant sterols per day.

It is best to use plant sterols alongside a higher-fiber nutrition plan that includes a good amount of soluble fiber and omega-3 fats, along with weight loss and adequate daily physical activity and exercise.

Keep in mind a few things:

• Plant sterols have no effect on triglycerides or HDL.

• Like many supplements, using plant sterols requires consistent intake over time.

• Using plant sterols may reduce absorption of fat-soluble vitamins (A, D, E, K), though this is usually minor as long as you are eating a metabolically efficient nutrition plan.

If you are thinking of adding plant sterols to your daily supplement routine, I would strongly encourage you to work with an eNRG Performance Sports Dietitian first. It is best to have an expert help you create a daily nutrition plan first then decide on proper supplements and dosages.

Plant sterol supplements are a simple, targeted and well-supported strategy for lowering LDL cholesterol and ApoB. While they won’t address all aspects of cardiometabolic health, they are highly effective at reducing cholesterol absorption and can play a valuable role in a comprehensive lipid-lowering plan.