5 smart supplements for a healthy boost

Wondering about the safety or necessity of your supplements?

Sure, there are some dodgy supplements out there (we named 12 here), and you can get mostly all the nutrients you need from a balanced diet. But there are some lesser known supplements worth considering, especially if your wellbeing needs a tweak. Here are some that have been given the thumbs up by the US Consumers Union*.

St John’s Wort (aka SJW, hypericin or hypericum perforatum)

What is it? A herb available in tablet, capsule, tea, liquid or dried herb form.
Why take it? Heaps of studies have shown it can effectively treat depression, including one published in the British Medical Journal.
Potential side effects SJW can interact with other meds, including the pill, so always seek a doc’s advice first. If you’re already taking meds for mental health issues, steer clear. SJW “should never be mixed with antidepressants,” warns Dr Ginni Mansberg, WH health expert.

Cranberry

What is it? Berries grown in North America. In Oz, we get berries dried, in a drink or in capsules or tablets.
Why take it? Plenty of studies, including one by the Worcester Polytechnic Institute, US, have confirmed that the berry’s juice can prevent urinary tract infections. Cranberries also contain salicylic acid, which reduces swelling and prevents blood clots.
Potential side effects Large amounts can cause stomach aches and (potentially pink) diarrhoea. Gross.

Psyllium

What is it? Pronounced “silly-um”, this herb’s husks can be sprinkled on food.
Why take it? It adds to intestinal bulk, for healthy digestion. It can ease diarrhoea, constipation, and irritable bowel syndrome.
Potential side effects Some people are allergic, and it may upset your stomach. Nutritionist Lola Berry, author of Inspiring Ingredients (lolaberry.com)says: “Psyllium husks are a soluble fibre – they soak up water – so up your water intake to prevent constipation.”

Lactase

What is it? Lactase (with an “a”) is produced by our bodies to digest milk sugar lactose (with an “o”).
Why take it? People who don’t produce enough lactase are lactose intolerant, and can suffer the runs, constipation, gas and headaches if they eat dairy. Taking lactase before eating dairy will help these people avoid gastro and other problems, says Berry.
Potential side effects None known. Sweet.

SAMe

What is it? S-Adenosylmethionine is a chemical naturally produced by your body, although SAMe tablets are made in labs.
Why take it? It’s usually marketed to treat conditions like mood swings, nervous tension, stress, mild anxiety and PMS.
Potential side effects The US Consumers Union found SAMe seems to be safe for most people, but since it could cause anxiety, tummy troubles, rashes, insomnia and headaches, consult a healthcare pro before popping open a bottle.

*Talk to a healthcare professional before taking any supplement. Most supplements haven’t been studied in pregnant or breastfeeding women, and the list of interactions and side effects is not all-inclusive. For more info about taking supplements go to nps.org.au. Information adapted from the report by consumer reports.