Red yeast rice
What it is
Contains monacolin K, which is chemically identical to the prescription statin lovastatin. Multiple meta-analyses (Gerards 2015, Cicero 2019) consistently find it lowers LDL cholesterol by roughly 15–25 percent at effective monacolin K doses. However, because it contains an actual statin, it carries the same risk of muscle pain and liver issues. Product quality varies wildly between brands. EFSA withdrew its cholesterol health claim in 2022 due to safety concerns at effective doses.
Dose
1,200–2,400 mg/day providing 3–10 mg monacolin K; monitor liver enzymes and CK
Time of day & tips
Take with food, ideally with the evening meal. Avoid combining with prescription statins, grapefruit juice, or niacin. Monitor liver enzymes and muscle pain (CK levels).
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