Having high cholesterol puts you at risk for heart disease, the leading cause of death worldwide. Dietary supplements are also important adjunct therapies for lowering cholesterol naturally alongside lifestyle changes like eating healthy and exercising.
Red yeast rice is a bright reddish purple fermented rice product that has been used for centuries in Traditional Chinese Medicine. It’s made by culturing rice with various species of yeast (Monascus purpureus). During this fermentation process, red yeast rice naturally produces a family of substances called monacolins. One specific monacolin called monacolin K is chemically identical to the active ingredient in cholesterol-lowering statin drugs called lovastatin. Research studies have found that red yeast rice similarly inhibits liver cholesterol production to statin drugs. Monocolins found in red yeast rice may block cholesterol production by blocking an enzyme.
Proven to lower LDL and total cholesterol
Multiple clinical studies published in medical journals have demonstrated the ability of red yeast rice supplements to significantly lower LDL (“bad”) and total cholesterol levels in patients with borderline high, moderately elevated, and very high cholesterol. The effects rival those seen with some prescription statin medications.
For example, a 1999 randomized double-blind placebo-controlled trial published in the American Journal of Clinical Nutrition tested red yeast rice extract versus placebo in 83 patients with high cholesterol over 12 weeks. Those taking the yeast rice preparation experienced a significant 16% decrease in bad LDL cholesterol and a 10% reduction in overall total cholesterol, while the placebo group saw no change. Several later studies showed similarly impressive results, with reductions in LDL cholesterol averaging 20 to 30%.
A large analysis that combined data from 13 randomized controlled trials with nearly 850 participants confirmed red yeast rice lowers total cholesterol by 13% and LDL by 22%. Effects were consistent across all the included studies. Researchers noted that the average LDL reduction seen with red yeast rice supplements aligns closely with the expected response if you extrapolate from starting statin doses. So in those with high cholesterol, red yeast rice replicates roughly a third of statins’ effects. Use the best supplements to lower cholesterol.
Well-tolerated by most people
An attractive benefit of red yeast rice over statin medications is that it tends to be gentler on people not used to high-intensity cholesterol drugs. Multiple studies show excellent tolerability of red yeast rice supplements at standard dosages. The side effects experienced are usually mild. Some people report minor digestive upset, dizziness, headache, or heartburn, though placebo groups also experienced similar rates of these effects. No liver problems or muscle pains were reported.
Of course, there is variation in monacolin content between different red yeast rice products, so an exceptionally potent extract could potentially cause some muscle weakness, pain, or liver inflammation at excessive doses (similar to very high dose statin therapy). It’s reasonable for doctors to monitor patients on red yeast rice supplements, especially if they have any risk of liver issues or are on other medications. But for most healthy adults, moderate red yeast rice doses of roughly 1200 to 2400 mg per day are well tolerated.