In this final part of our series on supplements, we talk about the safety and effectiveness of supplements in treating various health issues.

Glucosamine

Glucosamine is commonly used for the treatment of osteoarthritis. Clinical studies have consistently reported that supplemental glucosamine is safe.  Research data suggest supplemental glucosamine may help keep joints healthy and prevent cartilage degeneration and treat arthritis.  It may also help relieve pain associated with arthritis and increase joint mobility.  However, results of clinical tests of glucosamine as a medical therapy for osteoarthritis have been conflicting and more comprehensive research needs to be done.

Acidophilus

Lactobacillus acidophilus is the most commonly used probiotic, or “friendly,” bacteria. There is evidence that when L. acidophilus is digested it can help the absorption of lactose or dairy sugar, which makes it particularly helpful for people who are lactose intolerant. It may also improve gastrointestinal function, help lower cholesterol, boost the immune system and help reduce the frequency of vaginal yeast infections.  It is safe to consume L. acidophilus in fermented dairy products.

Black cohosh

Black cohosh is a plant that has been commonly used to help relieve symptoms of menopause and premenstrual syndrome.  Research has shown that it can effectively help relieve hot flashes, irritability and anxiety.  However, there has been no clear evidence that it helps with premenstrual syndrome.   It is important to note that pregnant women should not take black cohosh because it can stimulate uterine contractions.

St. John’s Wort

St. John’s Wort is the most widely known herbal treatment for depression. Research has suggested that it can help alleviate mild to moderate depression.  However, it is important to note that St. John’s Wort can have adverse side effects when combined with antidepressant medications as well as with immunosuppressants. It can also decrease the effectiveness of other medications such as contraceptives and drugs for the treatment of epilepsy, heart disease and psychosis.

Saw Palmetto

Saw Palmetto is a small palm plant that grows in the southeastern United States that is believed to be beneficial for the prostate.  It appears to improve symptoms related to an enlarged prostate.  However, there is no clear evidence that Saw Palmetto can reduce prostate cancer.

Dong quai

Dong quai, Angelica Sinesis, is an ancient Chinese herb that has been used for thousands of years as a “tonifying herb,” which means it strengthens parts of the body that are otherwise weak.  It is most often used for gynecological issues due to its proposed ability to help produce estrogen. There is little research here in the United States that supports these claims, however it is the most widely used herb in China.  Many people believe that Dong quai sold here in the United States is not correctly prepared, which makes it less effective than the traditional Chinese multi-herb formula.

Ginkgo biloba

Ginkgo biloba consists of ginkgo tree leaves found in Asia.  For many years, the Chinese have taken ginkgo biloba to enhance memory and improve blood circulation.  Studies have shown that ginkgo biloba can slow the progression of dementia in patients with Alzheimer’s disease, which have led researchers to believe that it may enhance cognitive function in healthy individuals.  Ginkgo biloba has also been shown to have beneficial antioxidant properties.

Ginseng

Ginseng is a term used to describe the many species of plants that belong to the Panax genus. For many years, these plants have been used in Asia to help address a variety of health issues ranging from improving cardiovascular function to controlling blood sugar in diabetics. There have been many studies conducted in Asia, however, language barriers and the difference in medical philosophy make these studies difficult to review. Research conducted in the United States has been inconclusive.

In summary, it is always best to get all of the necessary vitamins, minerals and nutrients from whole foods first.  The best way to ensure your body is receiving all the nutrients it needs to be healthy is to eat a diet rich in whole grains, fruits, vegetables, lean protein, some dairy and heart-healthy fats.   Nutrition for You can put together a plan tailored to meet all of your nutritional needs.   If you are interested in building muscle mass please talk to your Nutrition for You coach.

Read more in our Supplements Series

Are supplements safe?

Do weight loss supplements really work?

Fish oil and flaxseed are excellent sources of omega-3 fats

When is it good to take vitamin and mineral supplements?

More About Supplements: Are they effective? Are they safe?

References

1. Fragakis, Allison Sarubin. Popular Dietary Supplements. American Dietetic Association, 2003.

2. Whitney, Elie and Rolfer, Sharon Rady. Understanding Nutrition. California, Thompson Higher Education, 2008

3. Ghirlanda, et al., Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study, Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.