Health supplements, do they really work?

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"So tell me the truth, do you reckon that stuff really works?" - a question I was asked recently regarding herbal and nutritional supplements. It's not the first time I have been asked this during my years working in the health field.
It is a big question, with several different facets.
¦ 1) The quality of the supplement is crucial. There is a lot of trickery out there and marketing can be very clever. The use of fillers and/or inferior product in herbal and nutritional supplementation may reduce its price, but also its quality and effectiveness. Something that seems a bargain may not actually be. For this reason I recommend only purchasing supplements of a reputable brand through a practitioner or reputable shop. Be extra cautious if you choose to purchase via the internet.
¦ 2) Nutrient supplements such as vitamins and minerals come in a variety of forms. Some forms are more easily absorbed and utilised by the body than others. I recommend doing your homework before purchasing a supplement or ask at your local health shop about the absorption efficiencies of the products you are considering.
¦ 3) When comparing different brands of a mineral supplement, (eg magnesium), note the elemental measurement. This is the amount of the actual mineral (eg magnesium), rather the compounded version (eg magnesium citrate). Be aware that each compounded mineral has varied absorption efficiencies.
¦ 4) Unless professionally prescribed, try one supplement for at least one month. Keep a note of any positive and negative changes. After 1-3 months stop taking the supplement and resume only if symptoms return. Do not continue with supplements which show no observable results after three months. You may not need them and they could put other nutrients out of balance.
¦ 5) If using a supplement as a preventative, try taking a reputable product for one month and then stop for one month. Repeat this and after six months try out another quality brand with a different formula.
¦ 6) The storage of supplements before you purchase them and once you get them home is important in maintaining their efficiency. Store supplements in a cool dark place unless otherwise specified on the label. I recommend all oil supplements (eg fish, flax, hemp) are stored in the fridge once the container is opened (or if you will be storing them unopened for a prolonged period) to protect against rancidity. Rancid oils are detrimental to the body, not beneficial.
¦ 7) If you have a digestive weakness you may be taking all the right supplements but not absorbing and utilising the nutrients or herb. To improve absorption try using supplements in liquid, powder or, if available, sublingual forms.
¦ 8) The supplements available may be from natural sources or man-made. Many feel that those from natural sources can be are more easily utilised by the body. This aspect is not always clearly labelled on the container but can be verified by the company.
¦ 9) A supplement is only beneficial if it is appropriate for you. Although we can learn a lot from others and it can be helpful hearing others' experiences, remember that something that helped your friend was appropriate for them, but may not be the best option for you.
¦ 10) The appropriate dosage for you is important. Start with a low to moderate dose and adjust accordingly as necessary. Follow the instructions on the container regarding amount and timing. Dosages are generally stipulated for an "average" person. We are not all 20 year old males, weighing 70kg with no constitutional sensitivities!
¦ 11) Always check with a health professional before starting a supplement if you have a serious health problem or taking medication (including contraception and pain relief). Most reputable companies have naturopaths available for you or your retailer to contact and check for any contraindications and complications.