Americans may love to eat junk food, but we’re almost as passionate about doing penance, with more than half of us taking supplements on a regular basis.
From herbal remedies to energy boosters, vitamins and weight loss pills, supplements make up a huge global industry — one that is expected to reach $200 billion in value by 2025, according to the AMA Journal of Ethics.
The thing is, it’s a big part of the “Wild West” scene – and that’s by design, believe it or not. The Dietary Supplement Health and Education Act of 1994 limits the Food and Drug Administration’s ability to regulate products marketed as dietary supplements.
By undermining the FDA, manufacturers are able to sell their modern ingredients and miracle cures without any proof of their potency, safety or effectiveness.
“As for herbal supplements, they are not regulated by the FDA and, therefore, you are completely at your own risk when taking them,” Dr. Lisa Young, registered dietitian nutritionist and author Finally Full, Finally Slim and Division Cashier Plantold The Post.
“Dietary supplements are often overused and few studies prove that they are beneficial, unless you are deficient,” Young added.
Still, scientists and medical professionals have worked tirelessly for years to try to keep up with the thousands of products lining store shelves, hoping to determine which are safe and can actually help people live longer, healthier lives.
As it turns out, there is a lot of evidence that some supplements can provide real and lasting health benefits.
Here are six that you can download with confidence.
There is medical evidence supporting the use of some herbal supplements.Getty Images/iStockphoto
Echinacea
Gardeners across the United States are fans of the coneflower, a colorful North American native plant that goes by the scientific name Echinacea. This plant has been used by indigenous people for centuries as a herbal medicine.
Echinacea is well-known as a treatment for the common cold, flu and other upper respiratory tract infections. It is also used to treat pain, inflammation, migraines and other health problems.
Preparations containing echinacea have also been promoted for topical use for wounds and skin problems, and the roots, stems and leaves of the plant are known to contain powerful antioxidants, such as flavonoids, cichoric acid and rosmarinic acid.
Ginger and turmeric
Turmeric, a member of the ginger family, is believed to be an effective anti-inflammatory.Getty Images/iStockphoto
The ginger plant family, which includes turmeric, has thick roots that are dried and ground into a spice, as well as a popular herbal supplement.
Evidence has shown that ginger can help ease nausea, vomiting and hangovers, especially for pregnant women and people taking chemotherapy drugs.
And turmeric — often used in Asian cuisine such as curry dishes — is known for its anti-inflammatory properties, which can help people with arthritis and other joint disorders, colitis, allergies and infections, according to Johns Hopkins Medicine.
Research published last month has revealed that turmeric can treat indigestion as well as omeprazole, commonly known as Prilosec, a widely used indigestion drug.
Ginkgo
Ginkgo biloba may help some people with memory and brain function.Getty Images/iStockphoto
A staple of Chinese medicine, extracts from the leaves of the ginkgo biloba tree have been used for centuries to treat a variety of conditions, including asthma, bronchitis, fatigue and tinnitus (ringing in the ears).
There is some evidence that ginkgo can help with memory and brain function, but studies have been conflicting: the Ginkgo Evaluation of Memory (GEM) study showed ginkgo did not improve cognitive performance or prevent Alzheimer’s disease or dementia.
But other studies have found that ginkgo can help people with schizophrenia when combined with olanzapine, an antipsychotic drug. Additionally, the flavonoids in ginkgo may help with inflammation and eye health.
There is also evidence that ginkgo can increase the risk of bleeding, so it should not be used with non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen, anticoagulants, anticonvulsant drugs or tricyclic antidepressants.
Vitamin D
The so-called “sunshine vitamin” is produced in our bodies when we are exposed to sunlight. But between indoor work, clothing and sunscreen, many people don’t get enough vitamin D — and it’s hard to get it from dietary sources.
Older adults, people with chronic illnesses and people with dark skin are at particular risk, according to Harvard Medical School.
“Many people are vitamin D deficient and therefore would benefit from supplementation,” says Young.
The best sources of vitamin D are oily fish and nutrient-fortified dairy products, so supplements are a good choice for most adults. A form known as vitamin D3 is usually recommended. For best results, take your vitamin D supplement with a low-fat meal.
Evening primrose oil
Evening primrose oil is effective in reducing the severity of hot flashes and improving the quality of life for women experiencing menopause.Getty Images/iStockphoto
Sometimes referred to as the “Swiss Army knife of herbs,” evening primrose oil has anti-inflammatory properties and has been known to help with conditions such as atopic dermatitis and diabetic neuropathy, according to Healthline.
A 2018 study revealed that the supplement was effective in reducing the severity of hot flashes and improving the quality of life for women going through menopause — it may also help with premenstrual syndrome (PMS) symptoms.
And among people with multiple sclerosis, evening primrose oil “had significant effects on several important aspects of quality of life such as improved cognitive function, vitality and overall life satisfaction,” according to a report from 2018.
Red yeast rice
Red yeast rice, as the name suggests, contains a type of yeast that grows on the rice plant. Powdered yeast-rice mixture has been used in traditional Chinese medicine for thousands of years.
A large body of evidence found that the combo contained a powerful statin, monacolin K, the same ingredient found in the prescription cholesterol-lowering drug lovastatin (Altoprev).
Red yeast rice can lower blood cholesterol levels and total blood cholesterol levels, and while the supplement is generally considered safe, it can have the same side effects as statin drugs (stomach discomfort, heartburn, gas and headaches), according to the Mayo Clinic. .
Proceed with caution
Regardless of what supplements you may be using, remember that vitamins and herbal remedies can have powerful effects on the body and may interact with conventional medications, according to the University of Rochester Medical Center.
Follow the label directions carefully and use only the prescribed dose.
Also, find out if there are individuals who should not take the supplement: Many are not recommended for women who are pregnant or breastfeeding, for example, or for small children.
“A pregnant woman would benefit from a prenatal multivitamin because it may be difficult for her to get all the nutrients she needs (especially iron) from food,” says Young. “If your diet is lacking in certain nutrients like calcium, that may benefit you as well.”
“It’s also important to talk to your MD if you’re on any medications so you can check for interactions,” Young adds.
If side effects including nausea, dizziness, headache or stomach upset occur, reduce the dose or stop taking the herbal supplement altogether.
And since they are not regulated or tested by the FDA, only buy supplements from reputable brands.
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Source: thtrangdai.edu.vn/en/
