Herbal supplements: what to use, how to stay safe

Thinking about trying herbal supplements? Good idea to be curious — but not all products are equal. Some herbs have solid evidence for specific uses. Others are unproven or even risky when taken with prescription drugs. This page gives clear, practical steps to help you choose effective and safe herbal options.

Start with why you want a supplement. Want better cholesterol, more energy, improved fertility, or general nutrient support? For example, bergamot supplements are often used to support healthy cholesterol, while chlorella is a nutrient-dense algae people use for general detox and immunity support. If you need help conceiving, look for guides about vitamins and minerals for fertility — folate, zinc, vitamin D and iron matter more than trendy herbs.

How to choose safe herbal supplements

Pick brands that show third-party testing. Look for seals from USP, NSF or ConsumerLab. These groups test for purity and accurate labeling. Check the label for the active ingredient amount (not just the plant name). Avoid vague “proprietary blends” that don’t list exact doses.

Read the lot number and expiration date. Buy sealed bottles from reputable stores or pharmacies. Pay attention to the form — extract, powder, or standardized extract. Standardized extracts list a percentage of the active compound (example: 40% EGCG in green tea extract). That helps you know what you’re actually taking.

Common interactions and red flags

Herbs can interact with medicines. St. John’s wort is a major example — it can reduce the effect of many drugs including birth control, anticoagulants, and some antidepressants. Garlic, ginkgo, and fish oil can increase bleeding risk if you’re on blood thinners. If you take blood pressure or diabetes meds, herbs that affect glucose or pressure can cause problems.

Tell your doctor or pharmacist about every supplement you take. If you’re pregnant, breastfeeding, planning surgery, or on strong prescription meds, check with a clinician first. Watch for allergic reactions, stomach upset, changes in mood, or new sleep problems. Stop the supplement and seek help if you notice serious side effects.

Start low and track results. Try one product at a time for a few weeks and note any changes in a simple diary. That makes it easier to spot benefits or side effects. If a seller promises dramatic results fast or offers prescription drugs hidden in “herbal” forms, walk away — that’s a common scam.

Want more specifics? Read our bergamot and chlorella guides and our piece on vitamins for fertility for deeper, evidence-focused advice. When used carefully, herbal supplements can add value. Use common sense, check quality, and ask a professional when in doubt.