Phytosterols (plant sterols): Occurrence, forms & intake

Phytosterols, also called plant sterols or plant sterines, are plant relatives of cholesterol. They occur naturally in many plant foods and are additionally added to certain products. Many questions surround phytosterols and their esters, precisely because there is a clearly regulated European claim here. In this guide we explain in a factual way what phytosterols are, which foods they are found in, in which forms they are offered, what EU legislation permits to be said, and what to look out for regarding intake, purchase and safety.

What are phytosterols?

Phytosterols are fat-like compounds that play a similar role in plants as cholesterol does in the human and animal organism: they are a component of plant cell membranes. Chemically they resemble cholesterol but differ in small details of their structure. Among the best-known representatives are beta-sitosterol, campesterol and stigmasterol.

Besides the sterols there are the so-called stanols and their esters, which are referred to as plant stanol esters. They form when plant sterols or stanols are bound to fatty acids, which makes their processing in foods easier. In European legislation, plant sterols and plant stanol esters are treated together.

The reason why phytosterols receive so much attention in the first place lies in their structural similarity to cholesterol. Because they come so close to the body's own cholesterol, they play a role in the gut in the absorption of fats. Precisely this connection is also the basis of the European claim explained later. It is important to understand here that phytosterols themselves are not a nutrient in the classical sense for which a daily need is defined, but plant accompanying substances of our food.

Occurrence and forms

Phytosterols occur in many plant foods, though mostly in rather small amounts. Good natural sources are:

• Vegetable oils: for example rapeseed, sunflower and corn germ oil.
• Nuts and seeds: for example sesame, sunflower seeds and peanuts.
• Pulses: such as beans, peas and lentils.
• Wholegrain products: cereals also make a contribution.

Through a normal mixed diet one usually takes in several hundred milligrams of phytosterols daily. For the approved EU claim, however, higher amounts are needed that are hardly reached through the usual diet. That is why there are fortified foods such as certain margarines, milk or yoghurt products, as well as food supplements in capsule or tablet form, which provide plant sterols or stanol esters in concentrated form.

Anyone who wants to increase their intake from natural sources does best to rely on an overall plant-focused diet. Vegetable oils in moderation, a handful of nuts and seeds as well as regular portions of pulses and wholegrain products provide not only phytosterols but also fibre, unsaturated fatty acids and other plant substances. For the comparatively high amounts of the EU claim this route alone is not enough, yet it forms the sensible basis on which fortified products make sense as a supplement in the first place.

The approved EU claim for plant sterols

For plant sterols and plant stanol esters there is a health claim assessed by the European Union. In its exact wording it reads: Plant sterols and plant stanol esters contribute to the maintenance of normal blood cholesterol levels. Alongside this there is a second, more detailed claim that relates to the reduction of cholesterol and is tied to specific amounts and conditions.

These claims may only be used under defined conditions, in particular with a certain daily intake amount that lies clearly above that of a normal diet. Other health statements about phytosterols are not legally permitted. It is also important: fortified products are aimed above all at adults who want to keep an eye on their cholesterol level, and are not intended for all population groups.

Intake and dosage

How much phytosterols make sense depends on the respective application. For the cholesterol-related EU claim, comparatively high daily amounts are envisaged, which are reached via fortified foods or food supplements. At the same time there is a recommended upper limit above which no additional benefit for the cholesterol level is expected. More is therefore not automatically better here.

Since phytosterols are fat-soluble, they are best absorbed together with a meal. With fortified foods and food supplements you should stick to the manufacturer's information and not exceed the recommended amount. Fortified products are not intended for pregnant women, breastfeeding women and small children, since these groups have no increased need and a cautious approach is sensible.

An important point is regularity. In order for the cholesterol-related effect on which the EU claim is based to occur at all, a continuous daily intake over a longer period is envisaged, and not a single large portion. Anyone who uses fortified foods only occasionally usually does not reach the amount required for this. It is therefore sensible to consider in advance whether such an intake can be fitted into everyday life permanently, before switching to fortified products.

What to look out for when buying

When you compare products with phytosterols, a few criteria help with the selection:

• Precise amount specification: reputable products state the content of plant sterols or stanol esters per portion.
• Form and application: fortified foods or capsules, according to personal preference.
• Transparent ingredient list: clear specification of the sterols or stanol esters used.
• Notes on the target group: good providers point out for whom the product is intended and for whom not.

A look at the recommended daily amount is worthwhile, because only those who reach the envisaged amount move within the scope of the approved claim. At the same time the stated upper limit must be observed. Products without clear amount specifications are harder to assess.

The comparison between fortified foods and capsules is also worthwhile. Fortified margarines, yoghurts or milk drinks can often be easily built into an existing meal routine, for example as a spread in the morning. Capsules or tablets, by contrast, can be dosed independently of the menu and are neutral in taste, but are an additional preparation in everyday life. Which variant fits better is a question of personal habits. What is important in both cases is not to increase intake twice via several products and to keep an eye on the total amount taken in.

Safety and tolerability

Plant sterols and plant stanol esters are considered well tolerated in the envisaged amounts for the general adult population. With a very high intake it is possible that the absorption of fat-soluble accompanying substances from food, for example certain carotenoids, is somewhat affected. A varied diet with plenty of fruit and vegetables helps to compensate for this.

Fortified foods and corresponding food supplements are expressly not intended for pregnant women, breastfeeding women and children under five years of age. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If you want to keep an eye on your cholesterol level, take medication or have health complaints, speak with your doctor before use.

Consultation is particularly important if medically prescribed measures for cholesterol already exist. Fortified products are not a substitute for a medically recommended change of diet or treatment, but at most an accompanying option within the framework of an overall healthy lifestyle. Anyone who regularly has their values checked can, together with the doctor, assess whether and how such products fit into their personal everyday life.

Suitable products

Those who deal with the topic of cholesterol and plant ingredients often also take an interest in traditionally used plant combinations. Our Cholesterin-Intenso Red Rice Vital Complex combines extract from fermented red rice with monacolin K and black garlic in a transparently declared capsule formulation. The product sees itself as a supplement to a balanced diet and a healthy lifestyle and not as a substitute for plant variety on the plate. For questions about use alongside medication, medical advice is sensible.

Frequently asked questions (FAQ)

What exactly are phytosterols?

Phytosterols are plant relatives of cholesterol and a component of plant cell membranes. They include sterols such as beta-sitosterol as well as stanols and their esters. In the EU, plant sterols and plant stanol esters are regulated together.

Which foods contain phytosterols?

Good natural sources are vegetable oils such as rapeseed and sunflower oil, nuts and seeds, pulses as well as wholegrain products. For the approved EU claim, however, higher amounts are needed than a normal diet provides.

What may be said about plant sterols according to the EU?

Approved is the claim: plant sterols and plant stanol esters contribute to the maintenance of normal blood cholesterol levels. Its use is tied to certain daily intake amounts and conditions.

How is it best to take phytosterols?

Since phytosterols are fat-soluble, they are best absorbed with a meal. Stick to the manufacturer's recommended amount and do not exceed the stated upper limit, as more brings no additional benefit.

For whom are fortified products not suitable?

Fortified foods and corresponding food supplements are not intended for pregnant women, breastfeeding women and children under five years of age. In the case of taking medication or health questions, medical advice is sensible.