Plant sterols reduce the amount of cholesterol absorbed in the gut. Find out how they work, how much you need each day, when to take them and how they can fit alongside cholesterol-lowering medication.
🕒 7 min read
Plant sterols at a glance
Plant sterols are naturally occurring plant compounds with a structure similar to cholesterol. They interfere with cholesterol absorption in the intestine, helping to lower blood LDL cholesterol.
For cholesterol lowering, an effective intake is around 1.5g to 3g per day. Research reviewed by HEART UK shows this can lower LDL cholesterol by approximately 7% to 12.5%, with an effect usually seen within around two to three weeks.
What are plant sterols?
Plant sterols, also known as phytosterols, are naturally occurring substances found in small amounts in foods including vegetable oils, nuts, seeds, wholegrains, fruit and vegetables.
Their chemical structure is very similar to cholesterol. This similarity is important because it allows plant sterols to compete with cholesterol during digestion.
A normal diet provides relatively small amounts of plant sterols. These natural dietary amounts are well below the 1.5g to 3g daily shown to produce a meaningful cholesterol-lowering effect, which is why fortified foods and supplements are commonly used by people who need a higher intake.
How do plant sterols lower cholesterol?
Plant sterols work primarily in the intestine. Because their structure resembles cholesterol, they interfere with the process that normally allows cholesterol to be incorporated into structures called micelles and absorbed through the gut wall.
What are the benefits of plant sterols?
The main established benefit of plant sterols is their ability to help lower blood cholesterol.
HEART UK reports that daily intakes of 1.5g to 3g of plant sterols or stanol esters can lower LDL cholesterol by approximately 7% to 12.5%.
The cholesterol-lowering effect can begin within around two weeks and depends on taking an effective amount consistently each day.
Plant sterols should be used alongside a healthy diet rather than instead of one. The NHS also recommends reducing saturated fat and eating more foods such as wholegrains, nuts, seeds, fruit, vegetables and oily fish when managing cholesterol.
How much plant sterols should you take per day?
For cholesterol lowering, aim for around 1.5g to 3g of plant sterols or stanols each day. Taking more than 3g daily has not been shown to provide additional cholesterol-lowering benefit.
| Goal | Daily amount | Healthspan Plant Sterols 800mg |
|---|---|---|
| Maintain normal blood cholesterol | At least 800mg plant sterols | 1 tablet daily |
| Help lower blood cholesterol | 1,500–3,000mg plant sterols | 2–3 tablets provide 1,600–2,400mg |
The most appropriate amount depends on the product you use, so always follow its directions and do not exceed the recommended intake.
When and how should you take plant sterols?
Plant sterols are most effective when consumed with a meal. This is because the digestive processes involved in handling dietary fat and cholesterol are active after food is eaten.
Consistency is also important. Plant sterols need to be consumed every day for their cholesterol-lowering effect to continue.
Fortified foods can also provide an effective amount. Depending on the product, this might include a sterol-enriched spread, yoghurt or yoghurt drink. Check the label because concentrations and serving sizes vary.
Plant Sterols 800mg
Scientifically shown to lower cholesterol
- 800mg plant sterols per tablet
- 2–3 tablets daily provide 1,600–2,400mg plant sterols
- 1 tablet daily contributes to the maintenance of normal blood cholesterol levels
Can you get enough plant sterols from food?
Plant sterols occur naturally in plant foods, but the amount provided by an ordinary diet is much lower than the level used in cholesterol-lowering studies.
Fortified foods can provide substantially more. Sterol-enriched spreads, yoghurts and yoghurt drinks are specifically formulated to help people reach an effective daily intake.
Supplements offer another way to consume a consistent amount. You can see more options in our plant sterol range or browse our cholesterol products.
Can you take plant sterols with statins?
Yes. Plant sterols and statins work through different mechanisms, and plant sterols can be used alongside statin therapy to provide an additional cholesterol-lowering effect.
They are not interchangeable, however. Statins are prescribed medicines and should not be stopped or replaced with supplements without discussing this with your doctor.
Find out how plant sterols and statins differ, their possible side effects and whether they can be taken together.
Read the guide
Who should not take plant sterols?
Plant sterols are not suitable for everyone. Healthspan's current Plant Sterols 800mg product is not suitable for pregnant or breastfeeding women or children under five years.
People with the rare inherited condition sitosterolaemia should avoid plant sterol-enriched products because their bodies absorb unusually high amounts of plant sterols.
If you are taking prescribed medication or have a medical condition, speak to your doctor or pharmacist before taking supplements.
Plant sterols: frequently asked questions
How much plant sterols should I take per day?
For cholesterol lowering, an effective daily intake is around 1.5g to 3g of plant sterols or stanols. There is no evidence of additional cholesterol-lowering benefit from consuming more than 3g per day.
How quickly do plant sterols lower cholesterol?
The cholesterol-lowering effect can begin within around two weeks, with studies generally assessing the effect after at least two to three weeks of consistent daily intake.
Do plant sterols lower LDL cholesterol?
Yes. Daily intakes of 1.5g to 3g of plant sterols or stanols have been shown to lower LDL cholesterol by approximately 7% to 12.5%.
Can you take plant sterols with statins?
Yes. Plant sterols can be taken alongside statins because they lower cholesterol through a different mechanism. If you have been prescribed a statin, do not stop or alter your medication without speaking to your doctor.
Are plant sterols as effective as statins?
Plant sterols and statins should not be viewed as direct alternatives. Plant sterols can provide a modest reduction in LDL cholesterol, while statins are prescription medicines selected according to a person's cholesterol levels and overall cardiovascular risk. Plant sterols may also be used alongside statins.
When is the best time to take plant sterols?
Plant sterols are best consumed with food, ideally with a main meal. Taking them consistently every day is important for maintaining their cholesterol-lowering effect.
Who should not take plant sterols?
Plant sterol supplements are not suitable for pregnant or breastfeeding women or children under five unless advised by a healthcare professional. People with sitosterolaemia should avoid plant sterol-enriched products. Speak to your doctor or pharmacist if you take prescribed medication or have a medical condition.
Plant sterols as part of a cholesterol-lowering plan
Plant sterols can be a useful addition for people looking to lower raised cholesterol, but they work best as part of a wider approach that includes a balanced diet, regular physical activity and any treatment recommended by your healthcare professional.
For more practical dietary advice, see our six food swaps to lower cholesterol, or read our guide to cholesterol and how to lower it.
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