When you reach for that bottle of vitamin C or fish oil pills, you might wonder how well they'll work and if they're safe. Before that, the first thing you should be asking yourself is whether you actually need them in the first place.

More than half of all Americans take one or more dietary supplements daily or on occasion. Supplements are available without a prescription and usually come in pill, powder or liquid form. Common supplements include vitamins, minerals and herbal products, also known as botanicals. People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health, but not everyone needs to take supplements. For most people, it's feasible to get all the essential nutrients needed for a good diet by eating a variety of healthy foods on a regular basis, but supplements do serve the purpose of filling in gaps that some might find in their diet.

Unfortunately, some supplements may have side effects, especially if taken before surgery or with other medicines. Supplements can also cause problems for those with certain health conditions, and the effects of many supplements haven't been tested in children, pregnant women and other groups. For these reasons, it's important to talk with your health-care provider if you're thinking about taking dietary supplements.

The U.S. Food and Drug Administration (FDA) regulates dietary supplements as foods, not as drugs. What this means is that the label may claim certain health benefits, but unlike medicines, supplements can't claim to cure, treat or prevent a disease. Though there's minimal evidence that any supplements can reverse the course of chronic diseases, evidence does suggest that some supplements can enhance health in different ways. The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, vitamin D helps the body absorb calcium, and vitamins C and E are antioxidants - molecules that prevent cell damage and help to maintain health.

The health effects of some other common supplements need more study. These include glucosamine (for joint pain) and herbal supplements such as Echinacea (immune health) and flaxseed oil (digestion). Many other supplements have mild effects but with a few risks, so they should be used with caution. Vitamin K, for example, will reduce the ability of blood thinners to work, while Ginkgo biloba can increase blood thinning. The herb St. John's wort is sometimes used to ease depression, anxiety or nerve pain, but it can also speed the breakdown of many drugs - such as antidepressants and birth control pills - and make them less effective.

Something else to keep in mind is the fact that just because a supplement is promoted as "natural" doesn't necessarily mean it's safe. The herbs comfrey and kava, for example, can seriously damage the liver. For vitamins and minerals, check the % Daily Value (DV) for each nutrient to make sure you're not getting too much.

Avoid any potential risks and play it safe by doing your research and consulting your health-care professional about any supplements you're taking now, or thinking about taking, before doing so. Remember that while certain supplements might claim to improve your body in one way or another, most times they should be taken with a grain of salt before solid evidence is found to support them.

Also keep in mind that the safest alternative to supplements for any bodily pain you might be experiencing is to see a physical therapist. At Pinnacle Physical Therapy, we can create a personal program to help you improve upon any physical issues and live a more enjoyable life. Please give us a call if you have any questions. We have two locations: Post Falls (208) 777-4242 or Coeur d'Alene (208) 665-2000.

- Pinnacle Physical Therapy