Are there any health concerns with low triglycerides?
While low triglycerides (under 150 mg/dL) are generally healthy, extremely low levels below 40 mg/dL may indicate malnutrition, hyperthyroidism, or malabsorption issues. Most people benefit from lower triglycerides, but very low levels warrant investigation.
Understanding Triglycerides and Their Role in Your Body
Triglycerides are the most common type of fat in your body, serving as a crucial energy source and playing essential roles in various bodily functions. When you eat, your body converts calories it doesn't immediately need into triglycerides, which are then stored in fat cells and released between meals when your body needs energy.
Unlike the common concern about high triglycerides and their association with heart disease, metabolic syndrome, and pancreatitis, low triglycerides rarely make headlines. This is because, for most people, lower triglyceride levels are actually beneficial for cardiovascular health. However, there are instances where triglycerides can drop too low, potentially signaling underlying health issues that deserve attention.
What Are Normal and Low Triglyceride Levels?
Understanding where your triglyceride levels fall on the spectrum is essential for assessing your metabolic health. According to the American Heart Association, triglyceride levels are categorized as follows:
Triglyceride Level Categories and Health Implications
| Triglyceride Level | Category | Health Implications | Action Needed | |
|---|---|---|---|---|
| Below 40 mg/dL | <40 mg/dL | Very Low | May indicate malnutrition, malabsorption, or hyperthyroidism | Investigate underlying causes |
| 40-90 mg/dL | 40-90 mg/dL | Optimal | Associated with good cardiovascular health | Maintain healthy lifestyle |
| 91-149 mg/dL | 91-149 mg/dL | Normal | Acceptable range for most people | Continue monitoring |
| 150-199 mg/dL | 150-199 mg/dL | Borderline High | Increased cardiovascular risk | Lifestyle modifications recommended |
| Above 200 mg/dL | >200 mg/dL | High | Significant health risks | Medical intervention often needed |
Triglyceride levels should be evaluated alongside other lipid markers and individual health factors.
- Normal: Less than 150 mg/dL
- Borderline high: 150-199 mg/dL
- High: 200-499 mg/dL
- Very high: 500 mg/dL and above
When it comes to low triglycerides, there isn't a universally agreed-upon definition. However, most experts consider triglyceride levels below 40 mg/dL to be unusually low and potentially concerning. Some research suggests that levels below 50 mg/dL may warrant further investigation, especially if accompanied by other symptoms or health conditions.
It's worth noting that optimal triglyceride levels for cardiovascular health are generally considered to be below 100 mg/dL, with many functional medicine practitioners advocating for levels between 50-90 mg/dL. The key is finding the right balance for your individual health profile.
Potential Causes of Low Triglycerides
While less common than elevated triglycerides, abnormally low levels can result from various factors, ranging from dietary habits to underlying medical conditions. Understanding these causes can help identify whether your low triglycerides are a sign of good health or something that needs addressing.
Nutritional Factors
Malnutrition or extremely restrictive diets can lead to low triglyceride levels. When your body doesn't receive adequate calories or nutrients, it may struggle to produce normal amounts of triglycerides. This is particularly common in individuals with eating disorders, those following very low-fat diets, or people experiencing food insecurity.
Malabsorption disorders, such as celiac disease, Crohn's disease, or chronic pancreatitis, can also result in low triglycerides. These conditions interfere with your body's ability to absorb fats and other nutrients from food, leading to decreased triglyceride production.
Medical Conditions
Hyperthyroidism, or an overactive thyroid, is one of the most common medical causes of low triglycerides. The excess thyroid hormones accelerate your metabolism, causing your body to burn through energy stores more quickly than normal. This increased metabolic rate can lead to lower triglyceride levels, along with other symptoms like weight loss, rapid heartbeat, and anxiety.
Certain genetic conditions can also cause abnormally low triglycerides. Abetalipoproteinemia and hypobetalipoproteinemia are rare inherited disorders that affect how your body produces and transports fats. People with these conditions often have extremely low levels of triglycerides and cholesterol, and may experience fat-soluble vitamin deficiencies.
Medications and Supplements
Some medications can lower triglyceride levels as a side effect. These include certain cholesterol-lowering drugs (particularly high doses of statins), some blood pressure medications, and specific supplements like high-dose omega-3 fatty acids. While these effects are generally beneficial for cardiovascular health, they can occasionally result in triglycerides dropping lower than expected.
Health Implications of Low Triglycerides
For most people, having triglycerides on the lower end of the normal range is associated with better cardiovascular health and reduced risk of metabolic syndrome. However, when levels drop too low, several health concerns may arise.
Nutritional Deficiencies
Extremely low triglycerides can indicate inadequate fat intake or absorption, which may lead to deficiencies in fat-soluble vitamins (A, D, E, and K). These vitamins play crucial roles in immune function, bone health, antioxidant protection, and blood clotting. Symptoms of fat-soluble vitamin deficiencies can include night blindness, weakened bones, poor wound healing, and increased susceptibility to infections.
Hormonal Imbalances
Fats are essential for hormone production, particularly sex hormones like estrogen and testosterone. Very low triglyceride levels may be associated with hormonal imbalances, potentially affecting reproductive health, mood, and overall well-being. Women may experience irregular menstrual cycles, while both men and women might notice changes in libido or energy levels.
Understanding your complete hormonal profile alongside your triglyceride levels can provide valuable insights into your overall health. Regular monitoring of both metabolic and hormonal markers helps identify potential imbalances before they become problematic.
Cognitive Function
While high triglycerides are associated with cognitive decline, some research suggests that extremely low levels might also impact brain function. The brain requires adequate fats for optimal performance, and very low triglycerides could potentially affect memory, concentration, and mood regulation. However, more research is needed to fully understand this relationship.
When to Be Concerned About Low Triglycerides
Low triglycerides become a concern when they drop below 40 mg/dL or when they're accompanied by other symptoms or abnormal lab results. Pay attention to the following warning signs that may indicate your low triglycerides are problematic:
- Unexplained weight loss or difficulty maintaining weight
- Chronic fatigue or weakness
- Digestive issues like chronic diarrhea or fatty stools
- Skin problems or slow wound healing
- Vision changes, particularly night blindness
- Frequent infections or poor immune function
- Hormonal symptoms like irregular periods or low libido
If you're experiencing any of these symptoms along with low triglycerides, it's important to work with a healthcare provider to identify the underlying cause. They may recommend additional testing to evaluate your thyroid function, check for malabsorption disorders, or assess your nutritional status.
Testing and Monitoring Your Triglycerides
Triglyceride testing is typically done as part of a lipid panel, which also measures various types of cholesterol. For the most accurate results, you'll need to fast for 9-12 hours before the blood draw, as triglyceride levels can spike significantly after eating.
The frequency of testing depends on your individual risk factors and health status. If you have normal triglyceride levels and no risk factors for heart disease, testing every 4-6 years may be sufficient. However, if you have abnormal levels (either high or low), your healthcare provider may recommend more frequent monitoring.
When interpreting your results, it's important to look at triglycerides in the context of your overall lipid profile and health status. The ratio of triglycerides to HDL cholesterol is particularly informative, with an optimal ratio being less than 2:1. This ratio provides insights into insulin resistance and metabolic health beyond what individual numbers can tell you.
Managing Low Triglycerides: A Balanced Approach
If your triglycerides are low but you're otherwise healthy, there's typically no need for intervention. However, if low levels are causing symptoms or indicating an underlying condition, several strategies can help bring them into a healthier range.
Dietary Modifications
For those with very low triglycerides due to inadequate nutrition, increasing healthy fat intake can help. Focus on incorporating nutrient-dense fats from sources like:
- Avocados and avocado oil
- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
- Fatty fish (salmon, mackerel, sardines)
- Olive oil and olives
- Coconut oil in moderation
- Grass-fed meats and dairy products
If malabsorption is suspected, working with a registered dietitian can help identify trigger foods and develop a meal plan that supports optimal nutrient absorption while managing any underlying digestive conditions.
Addressing Underlying Conditions
When low triglycerides result from medical conditions like hyperthyroidism, treating the underlying disorder is essential. This might involve medications to regulate thyroid function, dietary changes to support digestive health, or other targeted interventions based on the specific condition.
Lifestyle Considerations
Maintaining a balanced lifestyle supports healthy triglyceride levels. This includes getting adequate sleep, managing stress, and engaging in regular but not excessive exercise. Over-exercising can sometimes contribute to very low triglycerides, especially when combined with inadequate caloric intake.
The Bottom Line: Finding Your Optimal Range
While high triglycerides rightfully receive attention for their role in cardiovascular disease, extremely low levels can also signal health issues that deserve investigation. For most people, triglycerides between 50-100 mg/dL represent an optimal range that supports good health without the risks associated with very low levels.
The key is understanding your individual health context. Low triglycerides in an otherwise healthy person eating a balanced diet are usually not concerning. However, when accompanied by symptoms, other abnormal lab values, or known medical conditions, they warrant further evaluation.
Regular monitoring of your triglycerides as part of a comprehensive metabolic panel helps you track trends over time and catch potential issues early. By paying attention to these patterns and working with healthcare providers who understand the nuances of lipid metabolism, you can maintain triglyceride levels that support your overall health and longevity.
References
- Miller M, Stone NJ, Ballantyne C, et al. Triglycerides and cardiovascular disease: a scientific statement from the American Heart Association. Circulation. 2011;123(20):2292-2333.[Link][PubMed][DOI]
- Nordestgaard BG. Triglyceride-rich lipoproteins and atherosclerotic cardiovascular disease: new insights from epidemiology, genetics, and biology. Circ Res. 2016;118(4):547-563.[PubMed][DOI]
- Hegele RA, Ginsberg HN, Chapman MJ, et al. The polygenic nature of hypertriglyceridaemia: implications for definition, diagnosis, and management. Lancet Diabetes Endocrinol. 2014;2(8):655-666.[PubMed][DOI]
- Berglund L, Brunzell JD, Goldberg AC, et al. Evaluation and treatment of hypertriglyceridemia: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2012;97(9):2969-2989.[PubMed][DOI]
- Simha V. Management of hypertriglyceridemia. BMJ. 2020;371:m3109.[Link][PubMed][DOI]
- Brahm A, Hegele RA. Hypertriglyceridemia. Nutrients. 2013;5(3):981-1001.[PubMed][DOI]
Frequently Asked Questions
How can I test my triglycerides at home?
You can test your triglycerides at home with SiPhox Health's Core Health Program, which includes triglyceride testing along with other essential cardiovascular and metabolic markers. The program offers convenient at-home blood collection with lab-quality results.
What's the difference between low triglycerides and low cholesterol?
While both are types of lipids in your blood, triglycerides store unused calories and provide energy, while cholesterol helps build cells and produce hormones. Low triglycerides typically indicate efficient fat metabolism or inadequate fat intake, whereas low cholesterol might affect hormone production and cellular function. Both can occur together in certain conditions like hyperthyroidism or malabsorption disorders.
Can exercise cause low triglycerides?
Regular exercise generally lowers triglycerides to healthy levels, which is beneficial. However, excessive endurance training combined with inadequate caloric intake can occasionally result in very low triglycerides. Athletes should ensure they're consuming enough calories and healthy fats to support their training demands.
Should I stop taking omega-3 supplements if my triglycerides are low?
Not necessarily. Omega-3 supplements offer benefits beyond triglyceride reduction, including anti-inflammatory effects and brain health support. If your triglycerides are below 40 mg/dL, discuss with your healthcare provider whether to adjust your dosage rather than stopping completely.
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