Vitamins, minerals, herbs, and supplements Archive

The number of people taking large amounts of melatonin (more than 5 milligrams per day) is at an all-time high. However, the amount in a supplement can be significantly higher than what the label shows. This can cause people to take too much, especially since many use melatonin regularly.

Sleep supplements, such as cannabidiol (CBD), melatonin, valerian, and chamomile promise a better night's sleep. But there is little evidence showing that they are effective. In addition, supplements aren't regulated, so it's not always clear if a formula contains what's listed on the label. Experts say that behavioral strategies are a better way to improve sleep. These include getting more exercise, going to bed and waking up at the same time each day, and sleeping in a cool, dark room.

In 2022, Americans are projected to spend $35.6 billion on dietary supplements, even though there is little, if any, evidence of benefits. Loopholes in guidelines and clever marketing allow companies to promote these products with misleading promises. While some people may need specific supplements to help with deficiencies, for the average healthy person, following a diet with plenty of fruits and vegetables provides all essential vitamins and minerals.

The FDA will allow companies to make certain health claims regarding the consumption of magnesium and a reduced risk of high blood pressure. But the evidence for the link is inconclusive and inconsistent.

A large, randomized Harvard study published online Dec. 21, 2021, by JAMA found that taking fish oil supplements didn't prevent depression in otherwise healthy older adults.

In December 2021, the FDA warned consumers about an increase in supplements tainted with harmful ingredients, particularly supplements promising male enhancement or weight loss.

Probiotics can be helpful in some cases, but it's unclear whether they are safe for all older adults.

Stimulant medications, which are usually prescribed to treat attention deficit disorder in children, are being prescribed increasingly to older adults. These drugs may cause a short-term spike in the risk of heart-related problems, including heart attacks, strokes, and arrhythmias. Dietary supplements that promise weight loss or better physical or mental performance may contain prohibited, unlisted, and potentially dangerous stimulants.

Naturally occurring plant compounds called stanols can help reduce cholesterol. But they may not be found in large enough amounts in butter substitutes to reduce cholesterol levels in the body. The best way to lower is cholesterol is still by eating a plant-based diet with more fruits and vegetables and less processed foods, reducing consumption of saturated fat, and working to maintain a healthy weight.