Complete Testing & Optimization Guide
Optimal ranges, provider comparison, and strategies to improve your Triglycerides levels
Included in 10 of 10 major testing providers
Lipid Panel / Cardiovascular Health
diabetes
Abnormal Triglycerides levels can indicate underlying health issues that may go undetected without proper testing. Regular monitoring helps catch problems early when they're most treatable.
Understanding your Triglycerides levels enables targeted interventions, tracks treatment effectiveness, and helps optimize your overall health and performance.
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.
Bottom line: TSH and Free T4 alone miss people with conversion problems. Free T3 is the only way to know if you have enough active thyroid hormone at the tissue level.
| Range Type | Level | Clinical Significance |
|---|---|---|
| Independent cardiovascular disease risk factor | Marker of metabolic health and insulin sensitivity | Predictor of pancreatitis risk at high levels |
| Optimal Triglyceride Ranges | Standard:<150 mg/dL (fasting) | Functional/Optimal:<100 mg/dL (fasting) |
| Clinical Concern:>200 mg/dL | Levels 150-199 mg/dL are borderline high. Levels 200-499 mg/dL are high. Levels ≥500 mg/dL are very high and require immediate intervention due to pancreatitis risk. Non-fasting levels may be 20-30% higher. Some longevity-focused practitioners target <70 mg/dL for optimal cardiovascular protection. | Reduce Simple Carbohydrates and Sugar |
| Decrease consumption of refined carbohydrates, sugary beverages, and high-fructose foods. Excess carbohydrates are converted to triglycerides in the liver. Focus on complex carbohydrates with fiber, which have minimal impact on triglyceride levels. | Increase Omega-3 Fatty Acids | Consume fatty fish (salmon, mackerel, sardines) 2-3 times weekly or supplement with high-quality fish oil (2-4g EPA+DHA daily). Omega-3s powerfully reduce triglyceride synthesis in the liver. Prescription omega-3s (Vascepa/Lovaza) provide even higher doses for severe hypertriglyceridemia. |
Standard lab range:diabetes
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.
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.
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.
Low triglycerides (<50 mg/dL) rarely cause symptoms but may indicate malabsorption, hyperthyroidism, or malnutrition
Malnutrition, malabsorption disorders (celiac disease, Crohn's disease), hyperthyroidism, chronic liver disease, genetic disorders (abetalipoproteinemia), very low-fat diets
Note: Triglycerides and Cardiovascular Risk
Note: Sarwar et al., "Triglycerides and the risk of coronary heart disease,"Circulation, 2007
Meta-analysis of low-carbohydrate diet trials showing consistent and significant triglyceride reductions (averaging 30-50 mg/dL) compared to low-fat diets, with effects appearing within weeks.
Source:Santos et al., "Systematic review of low-carbohydrate diets and cardiovascular risk factors,"Obesity Reviews, 2012
Review of exercise intervention studies demonstrating that regular aerobic exercise reduces triglycerides by 10-20%, with effects lasting up to 72 hours post-exercise and cumulative benefits with consistent training.
Source:Durstine et al., "Blood lipid and lipoprotein adaptations to exercise,"Sports Medicine, 2001
Large clinical trial showing that modest weight loss (5-10% of body weight) through lifestyle intervention reduces triglycerides by 20-30%, with sustained benefits when weight loss is maintained.
Source:Look AHEAD Research Group, "Cardiovascular effects of intensive lifestyle intervention,"New England Journal of Medicine, 2013
None
Source:None
| Provider | Includes Test | Annual Cost | Total Biomarkers |
|---|---|---|---|
 Superpower | ✓ | $199 | 100+ |
 WHOOP Advanced Labs | ✓ | $349 | 65 |
 Labcorp OnDemand | ✓ | $398 | 30+ |
| ✓ | $486 | 40+ | |
| ✓ | $468 | 83 | |
| ✓ | $798 | 100+ | |
 InsideTracker | ✓ | $680 | 48 |
 Function Health | ✓ | $499 | 100+ |
| ✓ | $900 | 70+ | |
| ✓ | $1150 | 110 | |
| — | $Varies | 75+ |
Choose from 10 providers that include this biomarker in their panels
Triglycerides is a lipid panel / cardiovascular health biomarker that Type of fat found in blood that stores excess energy The normal reference range is diabetes. Regular testing helps track changes and identify potential health issues early.
10 out of 10 major blood testing providers include Triglycerides in their standard panels. These include Superpower, Blueprint, Mito Health and others.
For most people, testing Triglycerides 2-4 times per year is recommended to establish baseline levels and track trends. If you have abnormal results or are actively working to optimize this biomarker, more frequent testing (quarterly) may be beneficial. Always consult with your healthcare provider for personalized testing frequency recommendations.
The standard laboratory reference range for Triglycerides is diabetes. However, many functional medicine practitioners recommend tighter "optimal" ranges for peak health and performance. Your ideal range may vary based on your age, sex, health goals, and other individual factors. Work with a healthcare provider familiar with optimal ranges to determine your target levels.
Most direct-to-consumer blood testing services that include Triglycerides provide the physician order as part of their service. However, some states have restrictions on direct-to-consumer testing. Check with your chosen provider about availability in your state and whether they provide the necessary physician authorization.
Elevated levels increase heart disease risk and may indicate metabolic syndrome. High triglycerides often linked to obesity
This information is for educational purposes only and is not medical advice. Always consult with a qualified healthcare provider about your specific health needs and before making decisions about blood testing.
