Triglycerides
Also known as: TG, Trigs
What Does Triglycerides Measure?
Triglycerides are the most common type of fat (lipid) found in your blood and body tissues. This test measures the concentration of triglycerides circulating in your bloodstream, typically reported in milligrams per deciliter (mg/dL). After you eat, your body converts calories it doesn't immediately need into triglycerides, which are then stored in fat cells and released for energy between meals. The test is usually performed as part of a standard lipid panel, alongside total cholesterol, LDL, and HDL measurements.
Why Does Triglycerides Matter?
Elevated triglyceride levels (hypertriglyceridemia) are a significant risk factor for cardiovascular disease, including heart attack and stroke, and can contribute to the hardening and narrowing of arteries (atherosclerosis). Very high levels can also cause acute pancreatitis, a potentially life-threatening inflammation of the pancreas. Triglycerides are also a key component in assessing metabolic syndrome, a cluster of conditions that increases the risk of type 2 diabetes, heart disease, and stroke. Monitoring triglyceride levels helps clinicians evaluate overall metabolic health and guide dietary, lifestyle, and pharmacological interventions.
Normal Ranges
Males
Less than 150 mg/dL (optimal); 150-199 mg/dL (borderline high); 200-499 mg/dL (high); 500+ mg/dL (very high)
Females
Less than 150 mg/dL (optimal); 150-199 mg/dL (borderline high); 200-499 mg/dL (high); 500+ mg/dL (very high)
Children
Less than 100 mg/dL (ages 0-9); Less than 130 mg/dL (ages 10-19); Varies by age
Causes of High Levels
- High intake of refined carbohydrates and added sugars (e.g., white bread, soda, sweets)
- Excessive alcohol consumption, which stimulates triglyceride production in the liver
- Obesity and overweight, particularly excess abdominal fat
- Type 2 diabetes or insulin resistance, impairing fat metabolism
- Hypothyroidism (underactive thyroid), which slows lipid clearance
- Certain medications including corticosteroids, beta-blockers, diuretics, and hormonal contraceptives
Causes of Low Levels
- Very low-fat or low-carbohydrate diets (such as ketogenic diets), which reduce triglyceride synthesis
- Hyperthyroidism (overactive thyroid), which accelerates lipid metabolism
- Malnutrition or malabsorption disorders (e.g., celiac disease, Crohn's disease)
How to Improve Your Triglycerides
Diet
- Reduce intake of added sugars and refined carbohydrates — swap white bread, pasta, and sugary drinks for whole grains, vegetables, and water
- Increase consumption of omega-3 fatty acid-rich foods such as fatty fish (salmon, mackerel, sardines) at least 2 times per week
- Limit or eliminate alcohol, as even moderate drinking can significantly raise triglyceride levels
- Choose healthy unsaturated fats from avocados, olive oil, and nuts instead of saturated and trans fats
- Increase dietary fiber through legumes, oats, fruits, and vegetables to slow carbohydrate absorption
Supplements
- Omega-3 fatty acids (fish oil): 2–4 grams of EPA+DHA per day has been clinically shown to reduce triglycerides by 20–30%
- Niacin (Vitamin B3): 1–3 grams per day under medical supervision can lower triglycerides significantly
- Berberine: 500 mg 2–3 times daily may help improve triglyceride and blood sugar levels
- Fiber supplements such as psyllium husk: 5–10 grams per day to reduce carbohydrate absorption
- Coenzyme Q10 (CoQ10): 100–200 mg daily may support overall lipid metabolism
Related Biomarkers
Frequently Asked Questions
Do I need to fast before a triglyceride test?
Yes, in most cases a 9–12 hour fast is recommended before a triglyceride blood test, as eating — especially carbohydrates and fats — can temporarily spike your levels by 20–30% or more. Water is fine to drink during the fasting period. Some non-fasting tests are used for general cardiovascular risk screening, but a fasting test provides the most accurate picture of your baseline triglyceride levels.
What is the difference between triglycerides and cholesterol?
Triglycerides and cholesterol are both lipids (fats) found in the blood, but they serve different purposes. Triglycerides are primarily an energy storage molecule — excess calories are converted into triglycerides and stored in fat cells. Cholesterol, on the other hand, is a structural molecule used to build cell membranes, produce hormones, and support digestion. Both are measured in a standard lipid panel because elevated levels of either are associated with cardiovascular disease risk.
Can high triglycerides be caused by eating too much fat?
Interestingly, dietary fat is not the primary driver of elevated blood triglycerides for most people. The main culprits are excess sugar, refined carbohydrates, and alcohol — all of which the liver converts into triglycerides. Saturated and trans fats do contribute, but cutting sugar and simple carbs typically has a much more dramatic effect on lowering triglyceride levels than reducing dietary fat alone.
At what triglyceride level is there a risk of pancreatitis?
The risk of acute pancreatitis becomes significant when triglyceride levels exceed 500 mg/dL, and the risk becomes severe above 1,000 mg/dL. At these very high levels, triglycerides can obstruct the small blood vessels in the pancreas and activate digestive enzymes prematurely, leading to painful and potentially life-threatening inflammation. If your levels are above 500 mg/dL, prompt medical attention and treatment are essential.