With more than 100,000 dietary supplements sold in the U.S., the aisle of your local pharmacy or grocery store can be a perplexing place. And the hard-sell and hype around those supplements are endless.
Clinical pharmacist Erica Godley, whose job includes counseling patients at Novant Health Agnes B. and Edward I. Weisiger Cancer Institute in Charlotte on the safe use of supplements, says most Americans don’t need a supplement: They get the nutrients they need from the foods they eat.
But, she added, supplements can fill the gap when diet is poor or when certain health conditions or medical treatments leave the body without all the fuel it needs to function. Nutritional shortfalls can disrupt hormone levels, put bones at risk, make it harder to fight inflammation, and cause problems with sleep and mood.
Of course – and you’ve heard this before – check with your doctor or a pharmacist before you start any supplement to guard against possible reactions with other drugs you’re taking or other issues.
That said, these five are worth considering.
Good health starts with a visit to a primary care physician.
1. Melatonin
Some medications – beta blockers used to treat heart problems and control blood pressure, for example – can suppress the body's production of a hormone called melatonin, disrupting the body's internal clock. This can also occur when you travel across time zones.
Taking a melatonin supplement 30 minutes to one hour before bedtime may help you get to sleep. It’s often recommended to counteract the effects of “jet lag.” Godley recommends a very low dose — starting with 1 milligram (mg) up to a maximum of 5 mg. But talk to a pediatrician before giving it to a child. It is not appropriate, she said, for kids who just don't want to go to sleep, but it may benefit those with autism or attention deficit hyperactivity disorder (ADHD).
2. Magnesium
About half of Americans – especially teens and seniors – may not get enough magnesium in their diet. It's found in dark leafy greens, beans and seeds – especially pumpkin seeds. Magnesium not only plays an important role in bone health, but it is also a natural muscle relaxant and can promote a more restful sleep. Certain types of magnesium can help with constipation.
But conditions like diabetes and inflammatory bowel disease and medications called proton pump inhibitors that combat stomach acid can lower the body's magnesium levels, increasing the risk for the bone disease osteoporosis. Godley noted that magnesium comes in several forms. Ask a pharmacist or your doctor which may be right for you. The recommended dose of magnesium is 310 mg to 420 mg per day for adults.