Triglycerides
Triglycerides are the main storage form of dietary fat circulating in blood, carried on chylomicrons and VLDL particles. Elevated fasting levels often accompany insulin resistance, metabolic syndrome, type 2 diabetes, alcohol use, and high refined-carbohydrate intake. Very high levels (over 500 mg/dL) increase risk of acute pancreatitis.
Units: mg/dL; some labs report mmol/L (mmol/L = mg/dL × 0.0113). Check the units on your report before comparing to any range here.
Optimal range: who says what
Institutions, researchers and practitioners draw the line in different places. Each position is listed with who holds it and, where a document states it, a link. How we verify ranges.
- Institution or study<100 mg/dL optimalAHA scientific statement on triglycerides (2011)The statement distinguishes optimal (<100) from normal (<150)
- Institution or study<150 mg/dL normalNCEP ATP III (NHLBI, 2001)ATP III classes 150-199 as borderline high and 200-499 as high
- Institution or studyPersistent ≥175 mg/dL is a risk-enhancing factor2018 AHA/ACC cholesterol guideline
- Named practitioner<100 mg/dL (<80 best if any risk factors)Life Extension · Lab Testing Protocol (Suggested Optimal Ranges)Disclosure: Life Extension sells lab panels that appear in our blood-test comparisons.
- Named practitioner40-80 mg/dLTracey O'Shea (Kresser Institute) · The Lipid Panel Was Fine. The Patient Was Not: A Case in Advanced Cardiovascular Risk Assessment
- Lab reference intervalNormal: <150 mg/dL, Borderline: 150-199, High: 200-499, Very high: ≥500What a lab report flags against. A lab interval is not an optimal target.
Practitioner targets are individual positions, often tighter than guideline ranges. Each was checked against its article before publishing.
21 of 21 itemized panels
Lipid Panel / Cardiovascular Health
What is Triglycerides?
Triglycerides are the most common type of fat in your body, serving as a major energy storage molecule. Chemically, they consist of three fatty acid chains attached to a glycerol backbone. After you eat, your body converts calories it doesn't need immediately into triglycerides, which are stored in fat cells and released later for energy between meals.
Your triglyceride levels are measured through a lipid panel blood test, typically after an 8-12 hour fast. These levels fluctuate significantly based on recent food intake, alcohol consumption, and physical activity. Unlike cholesterol, which has structural and hormonal functions, triglycerides primarily serve as energy currency in your metabolic system.
Elevated triglycerides (hypertriglyceridemia) significantly increase cardiovascular disease risk, particularly when combined with other lipid abnormalities. High levels contribute to atherosclerosis, increase small dense LDL particles, and at very high levels (>500 mg/dL) can cause acute pancreatitis. Triglycerides are highly responsive to lifestyle modifications, making them one of the most modifiable cardiovascular risk factors.
Why Triglycerides Are Essential
- Primary energy storage and metabolism regulation
Interpretation bands (curated, PMID-backed)
Holder: OptimizeBiomarkers editorial synthesis of: The association between triglycerides and incident cardiovascular disease: What is "optimal"? (Aberra et al., 2020); Elevated Triglyceride Level Is Independently Associated With Increased All-Cause Mortality in Patients With Established Coronary Heart Disease: Twenty-Two-Year Follow-Up of the Bezafibrate Infarction Prevention Study and Registry (Klempfner et al., 2016); High prevalence of C-reactive protein elevation with normal triglycerides (100-149 mg/dL): are triglyceride levels below 100 mg/dL more optimal in coronary heart disease risk assessment? (Ahmad et al., 2005). No single paper sets these cutoffs; for attributed targets see who says what.
Optimal (Longevity)<70 mg/dL▼
Indicates excellent metabolic health and insulin sensitivity.
Good (Standard)70-100 mg/dL▼
Acceptable range with good metabolic function.
Very Low<35 mg/dL▼
May indicate malnutrition, hyperthyroidism, or malabsorption.
Elevated>150 mg/dL▼
- Increased cardiovascular risk
- >500 mg/dL increases pancreatitis risk
- The association between triglycerides and incident cardiovascular disease: What is "optimal"?
- Elevated Triglyceride Level Is Independently Associated With Increased All-Cause Mortality in Patients With Established Coronary Heart Disease: Twenty-Two-Year Follow-Up of the Bezafibrate Infarction Prevention Study and Registry.
- High prevalence of C-reactive protein elevation with normal triglycerides (100-149 mg/dL): are triglyceride levels below 100 mg/dL more optimal in coronary heart disease risk assessment?
What raises or lowers Triglycerides
Causes of high Triglycerides
- Obesity
- High-carbohydrate diet
- Excessive alcohol
- Physical inactivity
- Uncontrolled diabetes
- Metabolic syndrome
- Chronic kidney disease
- Hypothyroidism
- Genetic conditions (familial hypertriglyceridemia)
- Medications (corticosteroids, beta-blockers, thiazide diuretics, estrogen, tamoxifen)
Causes of low Triglycerides
- Malnutrition
- Malabsorption disorders (celiac disease, Crohn's disease)
- Hyperthyroidism
- Chronic liver disease
- Genetic disorders (abetalipoproteinemia)
- Very low-fat diets
Symptoms when Triglycerides is high or low
When high
Usually asymptomatic until very high; at extreme levels (>1000 mg/dL): fatty deposits under skin (xanthomas), abdominal pain (pancreatitis risk), hepatomegaly (enlarged liver), lipemia retinalis (milky appearance of retinal blood vessels)
When low
Low triglycerides (<50 mg/dL) rarely cause symptoms but may indicate malabsorption, hyperthyroidism, or malnutrition
How to move Triglycerides
Effect sizes (how much something moves the marker) appear only where the paper cited under the item states them. Talk to your clinician before starting or changing any medication or supplement.
Limit Alcohol Consumption
Reduce or eliminate alcohol intake, as alcohol strongly stimulates hepatic triglyceride production. Even moderate drinking can significantly elevate triglycerides in sensitive individuals. Complete abstinence may be necessary for those with persistently elevated levels.
Regular Aerobic Exercise
Engage in 150+ minutes weekly of moderate-intensity aerobic exercise. Physical activity increases lipoprotein lipase activity, which clears triglycerides from the bloodstream. High-intensity interval training (HIIT) may be particularly effective for triglyceride reduction.
Weight Loss and Metabolic Health
Achieve and maintain healthy body weight, particularly reducing visceral fat. Even modest weight loss (5-10% of body weight) significantly lowers triglycerides. Address insulin resistance through diet, exercise, and potentially medications like metformin if appropriate.
When to retest
Retest in 2-3 months after lifestyle modifications or medication changes. If very high (>500 mg/dL), retest in 4-6 weeks. Once stable and optimal, annual testing is typically sufficient as part of routine lipid panels.
Scientific Evidence
Triglycerides and Coronary Heart Disease
In a meta-analysis of 29 Western prospective studies (262,525 participants, 10,158 coronary cases), people in the top third of triglyceride levels had higher odds of coronary heart disease than those in the bottom third (adjusted odds ratio 1.72). The association weakened after adjusting for established risk factors, so how much is independent remains uncertain.
Omega-3 Fatty Acids for High Triglycerides
An American Heart Association science advisory concludes that prescription omega-3s at 4 g/day (EPA+DHA or EPA alone) lower triglycerides by 30% or more in people with very high triglycerides (500 mg/dL or above). In REDUCE-IT, 4 g/day of EPA reduced major cardiovascular events by 25% in statin-treated high-risk patients.
Low-Carbohydrate Diets and Triglycerides
A meta-analysis of 17 trials in 1,141 people with obesity found low-carbohydrate diets lowered triglycerides by about 30 mg/dL, along with weight, blood pressure, and HbA1c. HDL rose slightly and LDL did not change. Long-term health effects are unknown.
Exercise and Triglycerides
Durstine and colleagues found that exercise burning about 1,200-2,200 kcal per week, roughly 15-20 miles of brisk walking or jogging, often lowers triglycerides by 5-38 mg/dL and raises HDL by 2-8 mg/dL. Exercise training seldom changes total or LDL cholesterol.
Source: Blood lipid and lipoprotein adaptations to exercise: a quantitative analysis.
Weight Loss and Cardiovascular Events
Look AHEAD randomized 5,145 adults with type 2 diabetes and overweight or obesity to an intensive lifestyle program or diabetes education. The program produced more weight loss (8.6% versus 0.7% at one year) and larger early improvements in most cardiovascular risk factors, but did not reduce cardiovascular events over a median 9.6 years (hazard ratio 0.95).
Source: Cardiovascular effects of intensive lifestyle intervention in type 2 diabetes.
Which Providers Test Triglycerides?
Cheapest: Oura Health Panels at $99/year. Most comprehensive: Function Health, 160+ biomarkers for $365/year.
21 panels that include it, cheapest first
| Provider | Annual Cost | Total Biomarkers | $/Biomarker |
|---|---|---|---|
| $99 | 50 | $1.98 | |
| $190 | 100+ | $1.90 | |
| $250 | 65 | $3.85 | |
| $297 | 100+ | $2.97 | |
 Labcorp OnDemand | $338 | 50+ | $6.76 |
 Superpower | $349 | 100+ | $3.49 |
| $349 | 75+ | $4.65 | |
 WHOOP Advanced Labs | $349 | 65 | $5.37 |
 Function Health | $365 | 160+ | $2.28 |
| $365 | 100+ | $3.65 | |
| $375 | 108 | $3.47 | |
| $449 | 83 | $5.41 | |
| $495 | 80+ | $6.19 | |
| $499 | 100+ | $4.99 | |
| $700 | 138 | $5.07 | |
| $829 | 54 | $15.35 | |
| $895 | 100+ | $8.95 | |
| $996 | 59 | $16.88 | |
| $1188 | 70+ | $16.97 | |
| $1198 | 40+ | $29.95 | |
| $1950 | 130+ | $15.00 |
$/Biomarker is annual cost divided by the panel's advertised biomarker count, not the price of this one test. We track 23 blood test providers (32 plans); 21 of those plans are itemized marker by marker. Compare all of them.
11 providers not itemized in our matrix
We have not itemized these marker by marker (some sell tests one at a time), so this page cannot say whether they offer Triglycerides. Check with them directly.
Life Extension Standard · Quest Health · Ultrahuman Blood Vision · Lifeforce · Hundred Health · Personalabs · Walk-In Lab · HealthLabs · WHOOP Specialized Panels · Marek Health Essential · Vitality Blueprint Upload
Experts discussing Triglycerides
Podcast episodes where clinicians and researchers cover this marker in depth. Curated by hand; an episode is listed only when the marker is a substantial topic, not a passing mention.
- Dr. Casey Means: Transform Your Health by Improving Metabolism & Blood Sugar RegulationDisclosure: Huberman Lab has been sponsored by Function Health, which appears in our blood-test comparisons.
- The Powerful Longevity Benefits of Omega-3
- Does omega-3 reduce cardiovascular disease? Comparing major trials
- Episode 171: July 2022 Bloodwork Review
- Sky High LDL on Keto/Carnivore: Should You Worry?
- When You Should Worry About LDL Cholesterol
Frequently Asked Questions
What is the optimal range for Triglycerides?
Published positions differ: <100 mg/dL optimal (AHA scientific statement on triglycerides (2011)); <150 mg/dL normal (NCEP ATP III (NHLBI, 2001)); Persistent ≥175 mg/dL is a risk-enhancing factor (2018 AHA/ACC cholesterol guideline). Named practitioners target: <100 mg/dL (<80 best if any risk factors) (Life Extension); 40-80 mg/dL (Tracey O'Shea (Kresser Institute)). Lab reference interval: Normal: <150 mg/dL, Borderline: 150-199, High: 200-499, Very high: ≥500. That is what a lab report flags against, not an optimal target.
Which blood test providers include Triglycerides?
21 of the 21 blood testing panels we itemize marker by marker include Triglycerides in their panels. This biomarker is widely available across major providers.
Related: YouBoost rates lifestyle and supplement interventions by evidence; HRV Zone tracks recovery trends.
Medical Disclaimer
This information is for educational purposes only and is not medical advice. Always consult with a qualified healthcare provider about your specific health needs.
Last reviewed Sep 23, 2026 · First published Sep 30, 2025