Never Combine These 2 ‘Natural’ Supplements, Experts Warn ...Saudi Arabia

I don’t know about you, but when I think about supplements billed as "natural," I figure they're probably pretty harmless. If they're natural, combining them can't be a huge deal, right? Not so fast, experts say. The word “natural” is often a marketing tactic that makes us think something is automatically “good” when it’s not that simple. The NIH puts it like this: “Natural doesn’t necessarily mean safer, or better.”

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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Generally, melatonin and St. John’s Wort are taken for different reasons—and taking them together is typically not a good idea. “People commonly take St. John’s Wort as a more natural way to help with anxiety, depression and to lower blood glucose levels,” says Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom. “They take melatonin to improve their sleep.”

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.

Related: Going to Sleep at This Time Can Double Your Risk of Depression

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.

“Combining St. John’s Wort and melatonin is not recommended because together they can lead to excessive drowsiness, impaired thinking and poor coordination, making activities of daily living risky,” Balls says. “For example, you may fall and injure yourself inside your house or get in a car accident.” Similar possible interactions to be aware of include dizziness, confusion, difficulty concentrating and impaired judgment.

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.”

Related: Never Combine These 2 Supplements Without Checking With Your Doctor First, Experts Warn

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.

Knowing the combination isn’t safe, let’s say you decide you need melatonin and throw out the St. John’s Wort. What else can help you regulate your emotions?

Supplements that are more predictable, studied and regulated for mood, Dr. Greene says, include rhodiola rosea, SAM-e and 5-HTP.

Lifestyle changes can help, too. Balls recommends regular exercise (anything you can stay consistent with will work), acupuncture and mindfulness exercises.

Related: Not Into Running or Spin? Worry Not, Because the Simple Act of Taking a Walk Has Some Incredible Health Benefits

On the other hand, you might want to hold tight to your St. John’s Wort, sacrificing the melatonin. One way to modulate the sleep cycle without it, according to Dr. Greene, is to support healthy cortisol levels, keeping them lower at night. Eating whole foods, prioritizing rest, exercising regularly and focusing on social connection can all help. Other lifestyle adjustments to consider include eating dinner earlier in the evening and avoiding caffeine six to eight hours before bedtime.

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.

And really, practices and habits like those are your safer bet, anyway—at least according to Dr. Greene. “I’d always recommend starting by optimizing lifestyle to best control mood, stress and sleep, then looking at the best supplements or medications for additional support as needed with an experienced healthcare professional,” he says.

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