Part of the problem is that supplements aren't regulated in the same way as prescription medications. That means dosages can vary widely between brands, labels don’t always tell the full story and interactions aren’t always clearly spelled out for consumers. Many people assume that because they’re sold over the counter, supplements must be risk-free—but that’s not the case, especially when you start mixing them.In fact, combining supplements that affect the brain, hormones or the liver can amplify their effects in unpredictable ways. This can lead to symptoms that range from mild (like headaches or dizziness) to more serious complications, depending on the person, the dose and how long the combination is used. Experts stress that it’s always smart to check with a healthcare provider or pharmacist before pairing supplements—even ones that seem gentle or familiar.
There's one combination in particular that should be avoided at all costs. For more insight into what it is and safer alternatives, keep reading. ?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
The Supplement Combination To Avoid, Experts Say
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However, as you can probably guess and may have experienced, those concerns can overlap. “Someone might choose to take both St. John’s Wort and melatonin if they're looking for natural supplement support for both depression and sleep,” says Dr. Casey Greene, PharmD, IFMCP, a residency-trained clinical pharmacist, certified functional medicine practitioner and director of consultative services for Revelation Pharma. You may be familiar with this if your depression, for example, makes it harder to fall asleep.
While wanting to mix St. John's Wort and melatonin is understandable, it’s not in your best interest. Again, supplements—just like medication—can have side effects that lead to larger health and safety concerns.
Additionally, like with other medicinal combinations, one can mess with the absorption of the other. “St. John’s Wort is known to speed up the liver’s processing [of] many drug and supplement products, which could potentially make those other products clear faster and not work as well as intended,” Dr. Greene says. (Basically, what you’re taking isn’t even helping you.) “Your prescriber should always be made aware of not only all your prescription medications, but supplements as well.”
Even taking the two at different times in the same day can cause problems, Balls continues, so spacing out the timing isn’t a safe loophole. Rather, she recommends simply not taking both, or at least talking to a pharmacist or doctor beforehand.
Supplements that are more predictable, studied and regulated for mood, Dr. Greene says, include rhodiola rosea, SAM-e and 5-HTP.
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Balls adds that it’s safer to get extra melatonin through what you eat. Some foods that help you sleep include cherries, milk, oats, fish, nuts and eggs. Additionally, studies have found that higher intakes of protein and fiber are associated with longer sleep time, falling asleep faster and more time spent in deep sleep.
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Sources:
Shelley Balls, MDA, RDN, LDN, is a registered dietitian and nutritionist for Flawless Bloom.Dr. Casey Greene, PharmD, IFMCP, a residency-trained clinical pharmacist, certified functional medicine practitioner and director of consultative services for Revelation Pharma.Natural Doesn’t Necessarily Mean Safer, or Better, NIHBest Ways to Lower Cortisol Levels Naturally, Charles B. Wang Community Health CenterDrug interactions between Melatonin and St. john’s wort, Drugs.comHigher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials, The American Journal of Clinical NutritionFiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep, Journal of Clinical Sleep MedicineHence then, the article about never combine these 2 natural supplements experts warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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