Natural compounds found in plant oils, nuts and seeds.
Why it’s used: Plant sterols contribute to the maintenance of normal blood cholesterol levels (from 0.8 g daily).
Plant sterols, also called phytosterols, are natural compounds found in the cell walls of plants. They have a very similar structure to cholesterol, which is how they work: in the gut they compete with cholesterol for absorption, so less cholesterol from food and bile is taken into the body. Plant stanols are a closely related group with the same role.
Small amounts are found in everyday foods, especially vegetable oils, nuts, seeds, grains, fruit and vegetables, but a normal diet supplies far less than the amounts studied for cholesterol. That is why they are added to fortified foods such as spreads, yoghurts and milk drinks, and sold as supplements, usually extracted from plant sources such as vegetable oils.
On labels you may see plant sterols, phytosterols, plant sterol esters, beta-sitosterol or plant stanol esters. Plant sterols contribute to the maintenance of normal blood cholesterol levels, with the beneficial effect obtained from a daily intake of at least 0.8 g. HEART UK suggests that sterols and stanols work best as part of an overall cholesterol-friendly diet, taken with meals.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of 124 randomised controlled studies with an average dose of 2.1 g a day. LDL cholesterol fell gradually by 6–12% across 0.6–3.3 g a day, levelling off at about 3 g a day for both sterols and stanols.
Meta-analysis of 28 randomised controlled trials with 1,777 adults. Phytosterols significantly reduced total cholesterol, LDL cholesterol and apolipoprotein B and raised HDL cholesterol, with effects linked to dose.
Systematic review and meta-analysis of randomised controlled trials in people with hypercholesterolaemia. Plant sterol intake lowered LDL cholesterol by about 0.34 mmol/L and total cholesterol by about 0.37 mmol/L, with dose an important factor.
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They have a similar shape to cholesterol, so in the gut they compete with it for absorption. As a result, less cholesterol from food and bile passes into the body. Plant sterols contribute to the maintenance of normal blood cholesterol levels from 0.8 g a day.
Speak to your doctor first. HEART UK says sterols and stanols can be used alongside statins, but products carry advice that people on cholesterol-lowering medicines should use them under medical supervision. Never stop or reduce a statin on your own.
Nuts, seeds, vegetable oils, whole grains, fruit and vegetables all contain plant sterols, but the amounts in a typical diet are well below those studied for cholesterol. Fortified foods and supplements provide the larger amounts, so check the label for sterol content per serving.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Are Plant Sterols Effective for Lowering Cholesterol?
Dr Michael Greger, MD, FACLM · NutritionFacts.org on YouTube
The Best Source and Dose of Plant Sterols for Lowering Cholesterol
Dr Michael Greger, MD, FACLM · NutritionFacts.org on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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