It’s Like a Natural Statin: What Experts Say About Red Yeast Rice for Lowering Cholesterol
This supplement may lower LDL like a statin—but experts say it’s not right for everyone
When it comes to keeping our cholesterol in check, many of us look for natural options that are affordable, accessible and still surprisingly effective. And one remedy that’s gaining traction is red yeast rice for cholesterol. Made from fermented rice, this supplement contains natural compounds similar to those found in prescription statins that may help reduce “bad” LDL cholesterol levels.
Curious if this supplement is a safe addition to your daily diet? Keep reading to hear from experts about how red yeast works to lower cholesterol—and what to watch out for before adding it to your routine.
Red yeast rice for cholesterol: what it is and how it works
This type of fermented rice gets its reddish color from being cultivated with a specific kind of yeast. It’s been used in traditional Chinese medicine for centuries, but more recently it’s gained attention because it contains a natural substance called monacolin K, explains Olalekan Otulana, MBChB, DRCOG, a physician at Cassiobury Court. “This is chemically identical to lovastatin, which is a prescription statin used to lower cholesterol,” he says.
Woman's World Answers
But how does it work? “It blocks an enzyme in the liver that produces cholesterol, similar to how statins work,” says Dr. Otulana. Several studies have shown it can lower LDL cholesterol, particularly in people with mildly elevated levels. (See what cholesterol levels are considered normal for your age here.)
However, Dr. Otulana also cautions about its effectiveness as it can vary. The amount of monacolin K in red yeast rice products isn’t always consistent, and some over-the-counter versions might not contain enough of it to make a clinical difference in reducing high cholesterol.
How much red yeast rice should you take?
Dosing typically depends on your levels of total cholesterol and bad cholesterol. Because the amount of beneficial compounds can vary from one supplement to another, it’s smart to begin with a lower dose and follow up with a cholesterol test to see how well it’s working. You’ll also want to talk to your doctor before adding this supplement to your daily regimen, especially if you’re taking prescription drugs.
Typically, red yeast rice extract or supplements are taken in a range of 200 mg to 4,800 mg daily, explains Linda Lin, nutritionist and health expert. She says the most important thing is to buy from a reputable, third-party tested brand with clean ingredients and no fillers.
Lin also suggests pairing red yeast rice with supplements like CoQ10, since the yeast can lower levels of this essential nutrient, which is important for mitochondrial health and energy production. Another smart pairing? Taking red yeast rice with inositol or pomegranate extract, which may help improve blood flow and improve your heart health.
Red yeast rice side effects to consider
Because red yeast rice is chemically identical to the active ingredient in statins, it can have similar side effects. These can include muscle aches, liver issues and digestive upset, says Dr. Otulana. In rare cases, there’s also a risk of kidney damage or serious muscle breakdown.
Another concern with the safety of red yeast rice is its lack of regulation. Dr. Otulana notes that some supplements contain a toxic byproduct called citrinin, which can damage the kidneys. In fact, those who have kidney or liver disease should avoid the supplement altogether.
How to tell if red yeast rice is effective at lowering cholesterol
When taking a new supplement, it is best to pay attention to how your body feels and functions. However, Dr. Otulana says you’ll need to monitor your cholesterol levels through regular blood tests. He suggests checking your cholesterol with your doctor before starting and again after a couple of months to see if it’s having an effect.
Lin adds that supplements should help optimize your life, not act as a Band-Aid. “At the end of the day, you shouldn’t rely on any medication or supplement, natural or not, without addressing why your cholesterol is high in the first place,” she says. “Cholesterol is essential for health; It helps make hormones, builds cells and supports vitamin D production.”
The real question is: Why isn’t your body clearing the excess effectively? Addressing the root cause is essential for long-term health. (Check out how menopause might be affecting your cholesterol levels here.)
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