The 5 most talked-about supplements – what to take and which to avoid

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Supplement capsules spilling out of a bottle

This important herb has been shown to increase red and white blood cell count, improve the immune system and general health. Recent studies have shown that rhodiola can reduce anxiety, help with stress and aid relaxation and sleep, though it also helps to increase energy levels as well.

This combination of actions is a result of rhodiola being an adaptogen – a natural substance that protects the body from the damaging effects of stress. While many conventional treatments for anxiety can reduce energy levels and increase tiredness, rhodiola has the opposite effect. Its beneficial effects against anxiety and stress, energy levels and memory, makes it a powerful remedy against the stresses and strains of everyday life.

Expert wisdom:

Rhodiola can potentially interfere with some prescription medicines – consult a medical herbalist or pharmacist before taking it.

The easiest way to take this herb is via capsules, tablets or tinctures. However, some herbal remedies are not regulated and may vary in quality or even contain ingredients that are not noted on their packaging. Wherever possible, look for the THR logo displayed on pack when buying herbal remedies to be assured that it is regulated, safe and of high quality (it’s the sign of approval by the UK’s Medicines and Healthcare products Regulatory Agency).

Consider: Kalms Rhodiola, £9.89 (20 tablets) from Boots or kalmsrange.com

2. Ashwagandha

Ashwagandha has been used in ayurveda (traditional Indian medicine) for thousands of years. Modern research suggests that ashwagandha may help with insomnia and poor sleep, general stress and moderate to severe anxiety lasting more than six weeks. A recent clinical trial showed an extract could significantly improve immediate and general memory, executive function, sustained attention and information-processing speed. A review of ashwagandha use highlighted improved performance on cognitive tasks, executive function, attention and reaction time. Another study found similar results as well as increased short-term/working memory.

Expert wisdom:

Ashwagandha is a very well established, hugely popular remedy in India and now worldwide, which has unfortunately led to lesser quality products appearing on the internet and other less regulated outlets. In particular, cheaper leaf material has been found to have been added to some ‘root’ products, which may pose safety concerns. Use only reputable suppliers.

Add a teaspoon (5ml) of ashwagandha powder to food or to warm milk or nut milk with a pinch of cinnamon for a relaxing bedtime drink. Or try ashwagandha as a tea – it is often combined with other relaxing herbs, such as hemp and spearmint.

Consider: Try Pukka Herbs Peace (£4.99, 20 tea sachets, pukkaherbs.com).

3. Magnesium

Magnesium is needed for over 300 enzyme-related processes in the body and can potentially help with a variety of chronic diseases. A lack of magnesium may disrupt exercise routines, while taking magnesium supplements can potentially lower blood pressure, helping to reduce the risk of heart attacks and strokes.

Expert wisdom:

Many people don’t have enough magnesium in their diets, particularly if they eat a lot of processed foods. Levels are also depleted by stress, illness, intense physical activity and some prescription medication. Taking a good-quality magnesium supplement may be helpful, with the recommended dose for men and teenage girls being 300mg, and 200mg for women.

Magnesium can sometimes cause diarrhoea and nausea, so is best taken with meals and not to exceed the recommended dose.

For best effect, take magnesium together with a calcium supplement as these two minerals need to be balanced in the body to work best. People with kidney disease should seek medical advice before taking a magnesium supplement. Magnesium can reduce the activity of antibiotics such as doxycycline, so should be taken at least three hours away from them.

Consider: Vitabiotics Ultra Magnesium, £5.95 (60 tablets) or Osteocare (magnesium and calcium), £5.45 (30 tablets), both from vitabiotics.com.

4. Melatonin

A woman sleeping next to melatonin capsules

Melatonin is a hormone, produced and excreted into the bloodstream by the pineal gland in our brains. It helps control our natural circadian rhythm and sleep patterns. Research suggests it can relieve insomnia by making it easier to go to sleep and aiding longer, restful sleep. It may also alleviate the symptoms of jetlag by helping to reset the circadian rhythm.

Expert wisdom:

Melatonin is not legally available in the UK as a food supplement. It must be prescribed by a doctor and is usually used to treat short-term sleep problems in those over 55, although it can be prescribed for long-term sleep problems in children and adults. The hormone can cause side effects such as daytime tiredness, headaches, nausea, stomach aches, nightmares, dry skin, dizziness and irritability, and shouldn’t be used by anyone with liver or kidney problems, or those with an autoimmune disease such as rheumatoid arthritis or lupus.

5. Lion’s mane medicinal mushroom

Used by herbalists for centuries to improve cognition and relieve anxiety and depression, this edible, medicinal mushroom is native to North America, Europe and Asia, and has become very popular.

Research has shown it stimulates the production of nerve growth factor – a natural compound produced by the body to aid nerve cell development and repair. It can potentially be helpful with dementia, multiple sclerosis, neuropathy, nerve damage (including damage from strokes), and anxiety and depression. Other research shows that it may also have activity against menopausal symptoms, MRSA infections and gastric ulcers.

Expert wisdom:

Lion’s mane is well tolerated and has a good safety profile. It’s tasty and can be added to stir-fries and soups, or the powder added to drinks. If you don’t like the taste, try capsules.

Consider: MycoNutri, £17.86 (60 organic capsules, mushroomnutrition.com)

Find out more about herbal medicines at the British Herbal Medicine Association