health

Triglyceride Level Reduction

Triglyceride Level Reduction describes a lower triglyceride level as an outcome. It is a measured change rather than a particular supplement, exercise, or treatment.

Understand the health topic of Triglyceride Level Reduction through a concise, plain-language overview.

2Supplements
27Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

29 options:4 some evidence2 mixed16 not enough evidence2 not tested in people5 no benefit found

What studies foundSize of effect

PilatespracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found triglyceride levels were lower by 12.59 mg/dL among 587 people. A separate trial reported a decrease only in the group labeled SINGLE, not the group labeled MULTI.
Open the Pilates page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded reported favorable effects of swimming on triglycerides; one ranked swimming as having the strongest effect among the interventions compared.
Open the Swimming page
AcupuncturepracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
One pooled randomized-trial analysis of 3,500 people found triglycerides fell by 0.52 mmol/L. Another analysis of 130 people reported a reduction in triglyceride levels, but described the lipid findings as exploratory.
Open the Acupuncture page
QigongpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A 2023 meta-analysis of randomized trials found lower triglyceride levels among 486 people in its analysis. A 2021 review also reported lower blood triglycerides in obese women with diabetes.
Open the Qigong page
CardiopracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 11 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found that triglycerides decreased by 7.7 mg/dL. A separate pooled analysis found a reduction among postmenopausal women, but a pooled analysis of randomized trials in pregnant patients did not find a significant change, so results differ across populations.
Open the Cardio page
Tai ChipracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 10 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials reported lower triglycerides with Tai Chi, including an MD of −0.83 mmol/L among 935 people in an outcome analysis in 2026. Results were not consistent across interventions: another 2026 analysis found Taiji was not significant compared with its comparator.
Open the Tai Chi page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
17 of 29 studies found a benefit; 12 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials reported lower triglycerides, including a reduction of 0.34 mmol/L in an analysis of 1,374 people. Findings disagree: a separate pooled analysis involving 1,192 people did not find a statistically significant difference from control.
Open the High-Intensity Interval Training (HIIT) page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
18 of 26 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
Open the Fasting page

Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found triglycerides improved compared with standard treatment among 1,180 people in its outcome analysis. Findings conflict: another pooled analysis of randomized trials reported no significant effect on triglycerides.
Open the Strength Training page
Anusara YogapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
In people with Obesity, a 2026 meta-analysis of randomized trials found a decrease in triglycerides; the estimated change was trivial.
Open the Anusara Yoga page
DancepracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Dance page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 5 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2026 pooled analysis whose designs were not recorded reported lower triglycerides. A separate review also reported lower triglyceride levels, while another pooled analysis reported a very low-density lipoprotein result that was not statistically significant.
Open the Yoga page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis involving 1,041 people with obesity reported a statistically significant difference in triglycerides. The finding does not establish the direction or size of that difference.
Open the Red Light Therapy (Photobiomodulation) page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 5 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A 2025 trial found lower triglyceride levels in the walking group than in the control group. A 2020 quasi-experimental study reported a 35.9% decrease in triglycerides.
Open the Brisk Walking page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Findings differ: an RCT of 120 participants found triglycerides decreased within both intervention groups but no significant differences versus the control group. Another RCT reported a decrease with RS exercise, while an RCT of 129 participants found reductions only in the FR and FR–RS groups compared with the control group.
Open the Jump Rope Training page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
A quasi-experimental study of 16 people found a decline in triacylglycerols after the first sauna session and 24 hours after the 10th session. A study of 12 athletes also reported a 12.7% decrease after sauna.
Open the Finnish Sauna page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A randomized trial of 68 people reported a 6.26% decrease in triglycerides, while another trial of 231 people reported a 6.0% reduction that was not significant. The findings therefore differ on whether the change was statistically significant.
Open the Hatha Yoga page
Oil PullingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a 2025 randomized trial of 120 people with type 2 diabetes, sesame oil pulling decreased systemic triglyceride levels. The study also reported no difference with chlorhexidine in Group B.
Open the Oil Pulling page
Laughter Yoga / TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
A 2026 quasi-experimental study of 64 healthy participants reported reduced triglyceride levels.
Open the Laughter Yoga / Therapy page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A review found triglycerides significantly decreased in one of two studies that measured them. Another review summarized decreases in triglycerides across two studies.
Open the Forest Bathing (Shinrin-yoku) page
CyclingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Cycling page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a single case report.
A case report described one person with acute-on-chronic pancreatitis whose serum triglycerides decreased after Cupping Therapy was introduced into the treatment regimen. Because the change coincided with the treatment, the report does not establish that cupping caused it.
Open the Cupping Therapy page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
All 4 studies with a clear result found a benefit. Strongest study: an animal study. Studied for 12 weeks.
Open the Chaga page
Turkey TailsupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit. Strongest study: an animal study. Studied for 4 weeks.
In animals with metabolic syndrome, triglycerides decreased by 30.97%. The decrease was significant with all doses, while high and medium doses were more effective than the low dose.
Open the Turkey Tail page
Tabata TrainingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
Studies did not support a reduction in triglycerides: a 2023 randomized trial found a change of −1.91%, which was not statistically significant.
Open the Tabata Training page
CalisthenicspracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
An RCT in 60 people with obesity found no significant group-by-time interaction for triglycerides, so the studies did not support a reduction.
Open the Calisthenics page
BreathworkpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 96 people did not support a reduction in triglycerides: the difference versus control was -36.1 mg/dL.
Open the Breathwork page
Social DancingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Open the Social Dancing page
Latin Dance FitnesspracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
A 2019 trial of 98 healthy participants found no significant improvement in the metabolic panel in either choreographed fitness group; this finding did not support a triglyceride-lowering effect.
Open the Latin Dance Fitness page

Show all 29

Comparing practices

AcupunctureSome evidence it helpsSize of effect: Medium3 trials
CardioMixed resultsSize of effect: Small9 trials
Tai ChiMixed resultsSize of effect: Medium9 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it29 listed

AllSupplementsPractices

Start here

Highest probability, strongest evidence

PracticesCardioCertaintyHighSourceMeta-analysisSmall effectconflicting findings11 other sources
A pooled analysis of randomized trials found that triglycerides decreased by 7.7 mg/dL (95% CI: -11.9 to -3.5). A separate pooled analysis found a reduction among postmenopausal women, but a pooled analysis of randomized trials in pregnant patients did not find a significant change, so results differ across populations.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Diabetes Type2
Menopause
Obesity
Overweight
Pcos
Study result
triglycerides decreased by 7.7 mg/dL (95% CI: -11.9 to -3.5)
Open Cardio
→

Medium probability(5)

PracticesTai ChiCertaintyMediumSourceMeta-analysisModerate effectconflicting findings10 other sources
Pooled analyses of randomized trials reported lower triglycerides with Tai Chi, including an MD of −0.83 mmol/L [-1.33, -0.33] among 935 people in an outcome analysis in 2026. Results were not consistent across interventions: another 2026 analysis found Taiji was not significant compared with its comparator.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Diabetes Type2
Dyslipidemia
Hyperglycemia
Hypertension
Obesity
+3 more
Study result
Tai Chi significantly reduced triglycerides (TG) (mean difference [MD] = -0.20, p ...
Open Tai Chi
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PracticesPilatesCertaintyMediumSourceRCT4 other sources
A pooled analysis of randomized trials found triglyceride levels were lower by 12.59 mg/dL among 587 people. A separate trial reported a decrease only in the group labeled SINGLE, not the group labeled MULTI.
Who was studied
Healthy people and patients
Diabetes
Metabolic Syndrome
Obesity
Pregnancy
Study result
a significant effect was determined (MD = −12.59 mg/dL, 95% CI: [−19.88, −5.29] mg/dL, P = 0.0007, I^2 = 86%)
Open Pilates
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PracticesAcupunctureCertaintyMediumSourceRCTModerate effect3 other sources
One pooled randomized-trial analysis of 3,500 people found triglycerides fell by 0.52 mmol/L. Another analysis of 130 people reported a reduction in triglyceride levels, but described the lipid findings as exploratory.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Dementia
Obesity
Pcos
Study result
Mox_ACE (MD = −0.52, 95% CrI: −0.97, −0.09) was the only TG effect exceeding the MCID (0.40); SUCRA 84%.
Open Acupuncture
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PracticesSwimmingCertaintyMediumSourceRCT3 other sources
Pooled analyses whose designs were not recorded reported favorable effects of swimming on triglycerides; one ranked swimming as having the strongest effect among the interventions compared.
Who was studied
People with a condition
Study result
swimming had the most significant effect in reducing triglyceride
Open Swimming
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PracticesQigongCertaintyMediumSourceRCTModerate effect3 other sources
A 2023 meta-analysis of randomized trials found lower triglyceride levels among 486 people in its analysis (SMD = −0.60; 95% CI, −0.79 to −0.41). A 2021 review also reported lower blood triglycerides in obese women with diabetes.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Chronic Fatigue Syndrome
Diabetes
Fibromyalgia
Metabolic Syndrome
Osteoarthritis
Study result
triglyceride level (SMD = −0.60; 95% CI, −0.79 to −0.41)
Open Qigong
→

Low probability(16)

PracticesFastingCertaintyLowSourceMeta-analysisTrivial effectconflicting findings26 other sources
A pooled analysis whose designs were not recorded reported small triglyceride reductions with alternate-day fasting compared with time-restricted eating; a meta-analysis of randomized trials found a change of WMD: -0.12 mmol/l in 2,032 people. Results differ across comparisons: another pooled analysis whose designs were not recorded found no significant difference in triglycerides (MD = 0.03 mmol/L; 95% CI, −0.05 to 0.11; p=0.452).
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Diabetes
Diabetes Type2
Fatty Liver Nafld
Hypertension
Metabolic Syndrome
Obesity
+3 more
Study result
Alternate day fasting showed small reductions in concentrations of triglycerides compared with time restricted eating (certainty of evidence ranging from low to moderate).
Open Fasting
→
PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceMeta-analysisSmall effectconflicting findings29 other sources
Pooled analyses of randomized trials reported lower triglycerides, including a reduction of 0.34 mmol/L in an analysis of 1,374 people. Findings disagree: a separate pooled analysis involving 1,192 people did not find a statistically significant difference from control.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Asthma
Cancer
Diabetes
Diabetes Type2
Fatty Liver Nafld
+10 more
Study result
TG (SMD = −0.68, 95% CI: −1.20 to −0.16; p < 0.05)
Open High-Intensity Interval Training (HIIT)
→
PracticesStrength TrainingCertaintyLowSourceMeta-analysisModerate effectconflicting findings5 other sources
A pooled analysis of randomized trials found triglycerides improved compared with standard treatment among 1,180 people in its outcome analysis. Findings conflict: another pooled analysis of randomized trials reported no significant effect on triglycerides.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Diabetes Type2
Menopause
Metabolic Syndrome
Obesity
Overweight
Study result
benefiting diastolic blood pressure, LDL-C, and triglycerides but not glycemic or other parameters
Open Strength Training
→
PracticesAnusara YogaCertaintyLowSourceMeta-analysis1 other source
In people with Obesity, a 2026 meta-analysis of randomized trials found a decrease in triglycerides (-0.26 mmol/L, 95% CI: -0.42 to -0.11, I² = 86%); the estimated change was trivial.
Who was studied
People with a condition
Obesity
Study result
triglycerides (-0.26 mmol/L, 95% CI: -0.42 to -0.11, I² = 86%)
Open Anusara Yoga
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PracticesDanceCertaintyLowSourceRCT2 other sources
A pooled analysis whose designs were not recorded found lower triglyceride levels after plaza dancing among 182 people in its triglyceride analysis (MD = −0.20, 95%CI [−0.34,−0.06], p = 0.005). The participants had mixed health status, including people with Schizophrenia.
Who was studied
Healthy people and patients
Schizophrenia
Study result
plaza dancing intervention significantly reduced triglyceride levels, with MD = −0.20, 95%CI [−0.34,−0.06], p = 0.005
Open Dance
→
PracticesYogaCertaintyLowSourceRCTconflicting findings5 other sources
A 2026 pooled analysis whose designs were not recorded reported lower triglycerides (-0.26 mmol/L, 95% CI: -0.42 to -0.11, I²=86%). A separate review also reported lower triglyceride levels, while another pooled analysis reported a very low-density lipoprotein result that was not statistically significant (MD: -278, 95% CI: -5.33 to 0.15, I2 = 99%, P = 0.06).
Who was studied
People with a condition
Atrial Fibrillation
Coronary Artery Disease
Diabetes Type2
Dyslipidemia
Heart Disease
Hypertension
+4 more
Study result
triglycerides (-0.26 mmol/L, 95% CI: -0.42 to -0.11, I²=86%)
Open Yoga
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceRCT1 other source
A pooled analysis involving 1,041 people with obesity reported a statistically significant difference in triglycerides. The finding does not establish the direction or size of that difference.
Who was studied
People with a condition
Obesity
Study result
Significant differences were found in triglycerides (Z = -2.4674, p = 0.0136)
Open Red Light Therapy (Photobiomodulation)
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PracticesJump Rope TrainingCertaintyLowSourceRCTconflicting findings3 other sources
Findings differ: an RCT of 120 participants found triglycerides decreased within both intervention groups but no significant differences versus the control group. Another RCT reported a decrease with RS exercise, while an RCT of 129 participants found reductions only in the FR and FR–RS groups compared with the control group.
Who was studied
Healthy people and patients
Obesity
Study result
TG (JRE-1 = −0.12 ± 0.19 mmol/L, P < 0.01, JRE-2 = −0.12 ± 0.17 mmol/L, P < 0.01) decreased in both intervention groups; no significant group differences vs CON (P > 0.05)
Open Jump Rope Training
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PracticesBrisk WalkingCertaintyLowSourceClinical5 other sources
A 2025 trial found lower triglyceride levels in the walking group than in the control group. A 2020 quasi-experimental study reported a 35.9% decrease in triglycerides.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Diabetes Type2
Menopause
Study result
Between-group comparisons revealed significantly lower levels of TG (95% CI = −53.55 to −3.93, partial η^2 = 0.083, p = 0.024)
Open Brisk Walking
→
PracticesFinnish SaunaCertaintyLowSourceClinical3 other sources
A quasi-experimental study of 16 people found a decline in triacylglycerols after the first sauna session and 24 hours after the 10th session. A study of 12 athletes also reported a 12.7% decrease after sauna.
Who was studied
Healthy people
Study result
A significant decline in triacylglycerols was found directly after the 1st and 24 h directly after the 10th sauna session.
Open Finnish Sauna
→
PracticesHatha YogaCertaintyLowSourceClinicalconflicting findings4 other sources
A randomized trial of 68 people reported a 6.26% decrease in triglycerides, while another trial of 231 people reported a 6.0% reduction that was not significant (P = 0.432). The findings therefore differ on whether the change was statistically significant.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Diabetes Type2
Study result
triglycerides from 2.699 ± 0.078 mmol/l to 2.530 ± 0.063 mmol/l (-6.26%; P = 0.0001)
Open Hatha Yoga
→
PracticesCupping TherapyCertaintyLowSourceClinical2 other sources
A case report described one person with acute-on-chronic pancreatitis whose serum triglycerides decreased after Cupping Therapy was introduced into the treatment regimen. Because the change coincided with the treatment, the report does not establish that cupping caused it.
Who was studied
People with a condition
Hypertriglyceridemia
Metabolic Syndrome
Pancreatitis
Study result
During his last presentation with acute-on-chronic pancreatitis, his lipid profile revealed a notable reduction in serum triglycerides. This reduction coincided with the introduction of cupping therapy into his treatment regimen.
Open Cupping Therapy
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PracticesOil PullingCertaintyLowSourceClinical1 other source
In a 2025 randomized trial of 120 people with type 2 diabetes, sesame oil pulling decreased systemic triglyceride levels. The study also reported no difference with chlorhexidine in Group B.
Who was studied
People with a condition
Diabetes Type2
Study result
Sesame oil pulling significantly decreased systemic CRP and triglyceride levels, with no difference observed with chlorhexidine in Group B.
Open Oil Pulling
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PracticesLaughter Yoga / TherapyCertaintyLowSourceClinical1 other source
A 2026 quasi-experimental study of 64 healthy participants reported reduced triglyceride levels.
Who was studied
Healthy people
Study result
significant reductions were observed in ... triglyceride (P = 0.003)
Open Laughter Yoga / Therapy
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PracticesCyclingCertaintyLowSourceClinical1 other source
In a randomized trial of 12 people, triglyceride concentrations were lower in fasted than fed trials (0.89 ± 0.28 vs. 1.10 ± 0.45 mmol L−1).
Who was studied
People with a condition
Study result
Triglyceride concentrations were lower in the fasted trials compared to the fed (0.89 ± 0.28 vs. 1.10 ± 0.45 mmol L−1).
Open Cycling
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SupplementsChagaCertaintyLowSourceAnimal researchanimal / in-vitro only4 other sources
In animal models, triglycerides fell to 2.23 ± 0.42, 2.53 ± 0.42, and 2.68 ± 0.31 mmol/L across IOPH, IOPM, and IOPL, versus 3.08 ± 0.22 mmol/L in the model group (all p<0.05). HIOP produced a 24.8% reduction versus HFD (2.37 ± 0.20 vs 3.15 ± 0.36 mmol/L, p<0.05).
Who was studied
People with a condition
Dyslipidemia
Kidney Disease
Obesity
Dose & course
12 weeks
Who it applies to
Animal
Study result
TG significantly lower than MG (p<0.05); no numeric values reported
Open Chaga
→

Very low probability(7)

PracticesTabata TrainingCertaintyVery lowSourceRCTSmall effect1 other source
Studies did not support a reduction in triglycerides: a 2023 randomized trial found a change of −1.91% (95% CI: −3.93% to 0.12%), which was not statistically significant (p = 0.065).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people
Open Tabata Training
→
PracticesCalisthenicsCertaintyVery lowSourceRCT1 other source
An RCT in 60 people with obesity found no significant group-by-time interaction for triglycerides, so the studies did not support a reduction.
Who was studied
People with a condition
Obesity
Open Calisthenics
→
PracticesForest Bathing (Shinrin-yoku)CertaintyVery lowSourceClinical4 other sources
A review found triglycerides significantly decreased in one of two studies that measured them. Another review summarized decreases in triglycerides across two studies.
Who was studied
Healthy people and patients
Anxiety Disorder
Chronic Fatigue Syndrome
Copd
Depression
Heart Failure
Hypertension
+2 more
Study result
There were 2 studies involving triglycerides, which were significantly decreased in 1 study.
Open Forest Bathing (Shinrin-yoku)
→
PracticesBreathworkCertaintyVery lowSourceClinical1 other source
A randomized trial involving 96 people did not support a reduction in triglycerides: the difference versus control was -36.1 mg/dL (95% CI -78.3 to 6.1, p=0.104).
Who was studied
People with a condition
Open Breathwork
→
SupplementsTurkey TailCertaintyVery lowSourceAnimal researchanimal / in-vitro only1 other source
In animals with metabolic syndrome, triglycerides decreased by 30.97% (p<0.01). The decrease was significant with all doses, while high and medium doses were more effective than the low dose.
Who was studied
People with a condition
Diabetes Type2
Dose & course
4 weeks
Who it applies to
Animal
Study result
Decreased liver triglyceride content, dose-dependent (values not reported in abstract)
Open Turkey Tail
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PracticesSocial DancingCertaintyVery lowSourceTheoretical2 other sources
In people with hypertension, a systematic review of randomized trials found no significant effect on triglycerides (TG MD = −0.18, 95% CI (−0.40, 0.05), p = 0.12).
Who was studied
People with a condition
Hypertension
Open Social Dancing
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PracticesLatin Dance FitnessCertaintyVery lowSourceTheoretical2 other sources
A 2019 trial of 98 healthy participants found no significant improvement in the metabolic panel in either choreographed fitness group; this finding did not support a triglyceride-lowering effect.
Who was studied
Healthy people
Open Latin Dance Fitness
→

Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 18

Practice	How sure	Effect size	Own trials	What worked in trials
Cardio	CertaintyHighSourceMeta-analysis	Small effect	9 trials or pooled analyses	25–40 min · 1.1–3.5×/week · 2–18 weeks
Tai Chi	CertaintyMediumSourceMeta-analysis	Moderate effect	9 trials or pooled analyses	60–65 min · 2–4×/week · 12–18 weeks
Acupuncture	CertaintyMediumSourceRCT	Moderate effect	3 trials or pooled analyses	8–12 weeks
Qigong	CertaintyMediumSourceRCT	Moderate effect	3 trials or pooled analyses	60 min · 3–3.5×/week · 12–14 weeks
Pilates	CertaintyMediumSourceRCT		4 trials or pooled analyses	50 min · 2–3×/week · 8–11 weeks
Swimming	CertaintyMediumSourceRCT		2 trials or pooled analyses
Strength Training	CertaintyLowSourceMeta-analysis	Moderate effect	3 trials or pooled analyses
High-Intensity Interval Training (HIIT)	CertaintyLowSourceMeta-analysis	Small effect	16 trials or pooled analyses	25–30 min · 2–3×/week · 6–10 weeks
Fasting	CertaintyLowSourceMeta-analysis	Trivial effect	16 trials or pooled analyses	3–7×/week · 4–27 weeks
Yoga	CertaintyLowSourceRCT		3 trials or pooled analyses	30–45 min · 10–12 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Triglyceride Level Reduction describes a lower triglyceride level as an outcome. It is a measured change rather than a particular supplement, exercise, or treatment. Different approaches, including Saffron Extract, Yoga, Citrulline, and Spirulina, have been studied in relation to this outcome, but the outcome itself is the change in triglyceride level.

How interventions help

The interventions associated with lower triglyceride levels include both supplements and movement-based practices, so they differ substantially in how they are used. Yoga and Tai Chi are activity-based approaches, whereas the other options are taken as nutrients, extracts, or protein-based products. Tai Chi has some conflicting evidence, while the reported changes for the other interventions were more consistent across the cited findings.

Timing also varies. Changes were assessed after periods ranging from 2 weeks to 3 years. Several interventions were studied over weeks: Saffron Extract and Garlic were evaluated over 8 weeks, Spirulina over 6–12 weeks, and Astaxanthin over 4–12 weeks. Other studies used longer windows, including Vitamin B3 (Niacin) over 3 years and L-Carnitine for ≥24 weeks. Citrulline and Garlic were specifically associated with an onset measured in weeks. For Spirulina, the reported effect persisted for weeks after stopping, whereas persistence after stopping was not specified for the other interventions.

The measured changes also differed in size and form. Findings included lower triglyceride concentrations compared with placebo or control, percentage reductions, and standardized differences. For example, Vitamin B3 (Niacin) was studied at 1500-2000 mg/day over 3 years, while Garlic was studied at 500 mg twice daily over 8 weeks. Citrulline was evaluated at 0.25-1.00% over 8 weeks, and Spirulina at 1-6 g/day over 6-12 weeks. These results describe changes observed under particular study conditions; they do not show that every intervention works the same way or that one approach is suitable for every person.

Choosing guidance

The options differ substantially in how quickly they were studied and how long they were used. Some findings come from acute exposure, such as CBD (Cannabidiol) after a single dose, while others were assessed over weeks or months. Longer studies, including those lasting 3 years, may be more informative for sustained use, but duration alone does not show that an effect continues after stopping. Persistence after discontinuation was reported for only a small subset of options.

Evidence also differs in who was studied. Yoga was evaluated in people with a clinical condition, Tai Chi in mixed populations, and many supplements in participants whose health status was not specified. This limits how confidently results can be applied to a particular person or medical situation. Human randomized trials provide more directly relevant evidence than animal research, theoretical rationale, anecdotal reports, or reviews without human confirmation.

Study findings are generally more difficult to interpret when results conflict. This applies to several options, including Omega-3, Berberine, Resveratrol, Taurine, Milk Thistle (Silymarin), Magnesium, Vitamin E, Chlorella, Selenium, Krill Oil, and some exercise or supplement forms. For these, differences in participants, formulations, doses, and study duration may matter. Options with clearly described human studies and consistent results are easier to compare, while those supported mainly by animal or non-human evidence should not be treated as established choices for people.