How Much Plant Sterol Do You Need to Lower Cholesterol? The Great Britain Nutrition and Health Claims (NHC) Register Answer

Right. Let's have a proper chat about plant sterols and dosing, shall we? Because if you've been reading about plant sterols online, you've probably encountered approximately seventeen different opinions on how much you need, delivered with varying degrees of confidence and scientific rigour.

Some wellness influencer swears by 800mg. A supplement bottle says 2g. Your mate Derek's nutritionist recommended 3g. And that article you clicked on (you know, the one with the suspiciously optimistic headline) suggested "as much as possible, really."

Here's the thing: there's actually an official answer to this question. A proper, evidence-based, government-approved answer. And it comes from something called the Great Britain nutrition and health claims (NHC) register.

Never heard of it? Don't worry. Most people haven't. But if you're serious about understanding plant sterols (and not just taking someone's word for it on the internet), it's rather worth knowing about.

What Is the GB Nutrition and Health Claims Register? (And Why Should You Care)

The Great Britain nutrition and health claims (NHC) register is, essentially, the UK's official list of every nutrition and health claim that companies are allowed to make about food and supplements. It's maintained by the government and sets out exactly which claims have been authorised (backed by solid scientific evidence) and which have been rejected (not backed by solid scientific evidence).

Here's the clever bit: only authorised claims in the Great Britain NHC register may be used in Great Britain. If a company wants to say that their product "lowers cholesterol" or "supports heart health" or "makes you irresistible to woodland creatures," they need authorisation. And to get authorisation, they need substantial scientific proof.

This matters because it means the claims on the register aren't just marketing flannel. They're claims that have survived rigorous scientific scrutiny by experts who actually know what they're talking about. It's the difference between "Dave from the internet reckons" and "the UK government's scientific advisors have reviewed the evidence and determined."

The register exists for one main reason: consumer protection. It prevents companies from making up health claims based on wishful thinking, preliminary research on three mice, or what they saw on TikTok. If you see an authorised health claim on a product in the UK, you can trust that there's genuine science behind it.

Post-Brexit, the UK maintains its own register (hence "Great Britain" rather than "EU"), though many of the claims are inherited from the extensive European research and review process. You can view the entire register at gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register, though fair warning: it's a spreadsheet, not exactly bedtime reading.

The Three Authorised Plant Sterol and Stanol Claims

So what does the GB NHC Register actually say about plant sterols and stanols? Well, there are three authorised health claims, and they're worth knowing about because they tell you exactly what dose does what.

These are what's known as Article 14(1)(a) health claims, which is fancy regulatory speak for "disease risk reduction claims." Basically, claims that connect a substance to reducing the risk of a specific disease. These are the heavyweight claims, requiring substantial scientific evidence.

Here are the three authorised claims, word for word from the register:

Notice something important here? There are two different outcomes depending on the dose: maintaining normal cholesterol versus lowering cholesterol. They're not the same thing.

Maintenance Dose vs Lowering Dose: What's the Difference?

This is where it gets genuinely useful, so pay attention.

The Maintenance Dose: 0.8g Daily

At least 0.8g per day of plant sterols or stanols contributes to the maintenance of normal blood cholesterol levels. This is your preventative dose. If your cholesterol is already in a healthy range, and you want to keep it that way, this is the minimum effective amount.

Think of it as nutritional insurance. You're not trying to fix a problem, you're trying to prevent one from developing in the first place. It's the equivalent of maintaining your car regularly rather than waiting for the engine to fall out.

This dose is particularly relevant if you're younger (say, in your 20s or 30s), have no family history of high cholesterol, and want to support your cardiovascular health proactively. It's also appropriate for anyone whose cholesterol levels are already normal and managed, whether through lifestyle, medication, or both.

The Lowering Dose: 1.5-3g Daily

Now we're talking about the therapeutic dose. At 1.5-3g per day, plant sterols and stanols have been shown to actually lower or reduce blood cholesterol. This is the dose supported by extensive clinical research demonstrating a meaningful impact on cholesterol levels.

If your GP has told you your cholesterol is elevated, or if you're actively trying to bring your numbers down, this is the range you're aiming for. It's evidence-based, it's clinically meaningful, and it's the dose used in the vast majority of scientific studies.

The range exists for a reason. Individual response to plant sterols varies (as with most nutritional interventions), and some people see benefits at the lower end whilst others may need closer to 3g. Research consistently shows that the cholesterol-lowering effect increases as you increase the dose within this range, but there's diminishing returns beyond 3g.

Why 3g as the upper limit? Because that's where the evidence shows the dose-response curve starts to flatten. More isn't necessarily better, and consuming more than 3g per day isn't recommended in the authorised claims.

Plant Sterols vs Plant Stanols: Does It Matter?

Sharp-eyed readers will have noticed that the register lists both "plant sterols" and "plant stanols" (sometimes as "plant stanol esters"). Are these different things? Should you care?

Short answer: they're similar enough that you don't need to lose sleep over it.

Plant sterols and plant stanols are both naturally occurring compounds found in plants with a chemical structure similar to cholesterol. Stanols are actually derived from sterols through a process called hydrogenation (adding hydrogen atoms). Both work via the same mechanism: they compete with cholesterol for absorption in your digestive system, effectively blocking some cholesterol from entering your bloodstream.

The research shows they're equally effective at lowering cholesterol. A 2014 meta-analysis published in the British Journal of Nutrition found no significant difference in LDL-cholesterol lowering between plant sterols and plant stanols at equivalent doses. They both get the job done.

You'll find sterols more commonly in foods like vegetable oils, nuts, seeds, and whole grains. Stanols are rarer in nature, which is why commercial products often use stanols that have been created from plant sterols. Both are perfectly safe, well-researched, and authorised for the same health claims.

In practical terms, when you're choosing a product, focus on the total amount of plant sterols and/or stanols rather than worrying about which specific type. As long as you're hitting the authorised dose ranges, you're sorted.

How to Actually Get These Doses: The Practical Bit

Right, so you know the doses. Now how do you actually achieve them? Because theory is lovely, but you need to translate this into real life.

Getting 0.8g (Maintenance Dose)

The maintenance dose is achievable through fortified foods or supplements that clearly state their plant sterol content on the label. Check the packaging for products making the authorised health claim about maintaining normal blood cholesterol levels, these will tell you exactly how much plant sterol is in each serving.

Natural plant sterols from regular foods (nuts, seeds, vegetable oils) won't get you there. You'd need to eat enormous quantities, and whilst a diet rich in these foods is excellent for overall health, the concentrations aren't high enough to reach the authorised maintenance dose. This is precisely why fortified products and supplements exist.

Getting 1.5-3g (Lowering Dose)

The lowering dose requires daily consistency with products specifically designed to deliver plant sterols at therapeutic levels. Look for foods or supplements that carry the authorised health claim about lowering or reducing blood cholesterol, as these are formulated to provide the evidence-based dose range.

The key is finding a format that fits your daily routine. Some people prefer taking a supplement with breakfast. Others prefer incorporating fortified foods throughout the day. The science doesn't show a significant difference between formats, what matters is hitting the target dose consistently.

The key is consistency. Plant sterols need to be consumed daily to maintain their effect. If you stop taking them, your cholesterol levels will gradually return to their previous state. This isn't a quick fix, it's a daily habit.

Products that carry the authorised health claims will clearly state how much plant sterol or stanol they contain per serving, making it relatively straightforward to calculate your daily intake. Look for the official wording from the register on the packaging, that's your guarantee that the product meets the required standards.

Why These Doses Are Based on Robust Evidence

You might be wondering: why these specific numbers? What makes 0.8g the maintenance dose and 1.5-3g the lowering dose?

The answer is decades of research involving thousands of participants across hundreds of clinical trials. Plant sterols and stanols are among the most thoroughly studied nutritional interventions for cholesterol management. We're not talking about three studies on university students. We're talking about extensive, rigorous, peer-reviewed research.

A 2008 meta-analysis examined 59 randomised controlled trials and found consistent LDL-cholesterol reductions with plant sterol/stanol consumption. A 2014 study in the British Journal of Nutrition analysed dose-response relationships across different intake levels and confirmed that the effect increases up to approximately 3g per day.

The European Food Safety Authority (EFSA) reviewed all available evidence before authorising these health claims, a process that involves independent scientific experts examining the quality, consistency, and clinical relevance of the research. For a claim to be authorised, the evidence needs to be robust, reproducible, and scientifically sound.

This is why you can trust these doses. They're not based on marketing claims or cherry-picked studies. They're based on the weight of scientific evidence, reviewed by independent experts whose job is to be professionally skeptical.

What About More Than 3g? Is More Better?

Predictably, some people think "if 3g is good, surely 5g is better?"

Not quite. The authorised health claims specifically recommend not exceeding 3g per day. This isn't arbitrary. Research shows that whilst the cholesterol-lowering effect increases as you increase the dose up to about 3g, the benefits start to plateau beyond that point. You're not getting proportionally better results, and you're consuming more product for diminishing returns.

Additionally, the authorised claims are based on research using doses up to 3g. We have extensive safety and efficacy data for this range. Whilst some studies have explored higher doses and found them generally safe, we don't have the same depth of long-term evidence.

There's also the practical consideration that plant sterols can slightly reduce the absorption of fat-soluble vitamins (particularly beta-carotene). At recommended doses, this effect is modest and easily offset by eating plenty of colourful vegetables. At higher doses, the effect could become more significant.

The sensible approach? Stick to the authorised dose ranges. They're effective, they're safe, they're backed by extensive research, and they're what the health claims are actually based on. Sometimes more isn't better, it's just more.

Who Should Use Plant Sterols? (And Who Shouldn't)

Plant sterols and stanols are generally safe for most adults who want to manage their cholesterol levels. They're particularly relevant if:

• You have mildly elevated cholesterol and want to try a food-first approach
• You're taking statins and want additional cholesterol-lowering support (plant sterols work via a different mechanism and can complement statin therapy)
• You have a family history of high cholesterol and want to be proactive
• Your cholesterol is in a healthy range and you want to keep it that way

However, plant sterols aren't suitable for everyone. They're not recommended for:

• Pregnant or breastfeeding women (not because they're unsafe, but because there's limited research in these populations and lowering cholesterol isn't typically a priority during pregnancy)
• Children under five years old (same reason: insufficient research and different nutritional priorities)
• People with sitosterolaemia, a rare genetic condition affecting how the body processes plant sterols
• People with normal cholesterol levels who have no risk factors (there's no benefit if your cholesterol is already optimal)

If you're taking cholesterol-lowering medication, particularly ezetimibe (which works similarly to plant sterols by blocking cholesterol absorption), discuss plant sterol supplementation with your GP. The evidence on combining the two is mixed, with some studies showing additional benefit and others showing no added effect.

And this should go without saying, but: plant sterols are not a replacement for medical treatment. If your GP has prescribed statins or other cholesterol medication, plant sterols might complement that treatment, but they shouldn't replace it without your doctor's guidance.

Why Knowing About the GB NHC Register Matters

Here's why all of this matters beyond just knowing the right dose of plant sterols.

The nutrition and wellness industry is absolutely rammed with claims that range from slightly optimistic to completely fictional. Products promise to "detox" your liver (your liver detoxes itself, thanks), "boost" your immune system (how? boost it to where?), or provide "support" for various bodily functions (support in what way, specifically?).

Many of these claims are deliberately vague because vague claims are harder to disprove and easier to make sound impressive without actually meaning anything. It's marketing flannel dressed up as science.

The GB NHC Register cuts through all of that. When you see an authorised health claim on a product, you know:

• The claim is based on substantial scientific evidence
• Independent experts have reviewed that evidence
• The product contains enough of the active ingredient to achieve the claimed effect
• The company is legally accountable for making that claim

It's the difference between "this might possibly help in some unspecified way" and "this has been proven to lower cholesterol when consumed at this specific dose."

Understanding this gives you power as a consumer. You can spot the difference between products making authorised, evidence-based claims and products making up impressive-sounding nonsense. You can ask better questions. You can make informed decisions based on actual science rather than marketing copy.

And frankly, in an industry where anyone with a nutrition certificate from a weekend course can set up shop and start making claims, having an official register of what's actually proven to work is rather reassuring.

The Bottom Line

So, how much plant sterol do you need? According to the official UK guidance from the Great Britain nutrition and health claims register:

• At least 0.8g daily to maintain normal blood cholesterol levels (prevention)
• 1.5-3g daily to lower or reduce blood cholesterol (therapeutic dose)
• Not more than 3g daily (diminishing returns and unnecessary)

These doses are based on extensive scientific research, reviewed by independent experts, and authorised by the UK government. They're not guesswork, they're not marketing hype, they're evidence-based recommendations.

Whether you're trying to prevent high cholesterol, actively lower it, or simply want to understand what the science actually says, now you know. And you know where to look for official, authoritative information about any nutrition or health claim: the GB NHC Register.

At Oat of Allegiance, we're developing products that follow these exact guidelines. We believe in food-first approaches backed by solid science, not wellness industry wishful thinking. When we say our products contain plant sterols at evidence-based doses, we mean the doses authorised in the official register. Because if you're going to put something in your body every day, you deserve to know it's actually going to work.

Your cholesterol management journey is yours to navigate, ideally with your GP's guidance. Plant sterols can be a valuable part of that journey, but only if you're using them at the right doses. Now you know what those doses are, and more importantly, why.