Docs don’t always agree about the usefulness of supplements, but the pills have an excellent safety record when used properly. To avoid unwanted surprises, follow these tips.

Talk to your doc (and your pharmacist). Make sure you have a primary care provider who won’t just shake her head when you mention supplements, says Tieraona Low Dog, MD, director of education at the University of Arizona’s Program in Integrative Medicine. Also ask about possible interactions with your medications.

Start slow. Try one new supplement at a time and see how your body reacts over several days. If everything seems OK, follow the same approach with any other supplements you decide to try.

Check with a specialist. For specific recommendations and treatment plans, find a well-versed pro by consulting the American Holistic Medical Association, the Institute for Functional Medicine, or the American Herbalists Guild. Most natural-medicine practitioners spend extensive time with each patient to customize their prescriptions. Expect that your insurer probably won’t cover any treatment, but ask just in case.

Which brands are best? You’ll find a zillion brands at supermarkets, drugstores, and natural-product emporiums, and price isn’t necessarily a sign of quality. Our experts recommend Herb Pharm, Gaia Herbs, and Enzymatic Therapy—all well-respected for purity and reliability. If you prefer to try something else, look for a United States Pharmacopeia (USP) mark on the label. USP is a nonprofit group that sets federally recognized standards for dietary supplements and medicines. It certifies that what’s on the label is in the bottle, good manufacturing practices are used, and harmful contaminants are eliminated. Another label stamp to look for: CL, meaning the product was evaluated and its quality verified by independent tester Consumer­Lab.

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Two years into medical school, Laurie Steelsmith needed something for pain in her hands and arms. It wasn’t clear what was wrong, but it was a struggle just to braid her hair, take notes in class, and even drive a car. When high doses of ibuprofen prescribed by her doctors only made her ears ring, Steelsmith turned elsewhere—to all-natural medicine. Using herbs and other supplements, she says, her pain slowly but surely disappeared.

Seventeen pain-free years later, Steelsmith, 44, a doctor of Chinese and naturopathic medicine and author of Natural Choices for Women’s Health, is one of 90 million American women who regularly use supplements. “I really believe in this medicine,” she says. “It’s what my body needs.”

Which all-natural remedies are best for you? Health asked Steelsmith and other natural-medicine experts to identify safe and effective choices for women. Of course, as the word implies, any supplement is an add-on to a healthy lifestyle, not a substitute for eating well, exercising, or keeping your doctor’s appointments. Supplements are not cure-alls.

Next page: Best for pain and PMS

Your jaw pops like a bowl of Rice Krispies—in meetings, at mealtime, during candlelight moments. Is it a joint that needs fixing, or just an annoying sound you can live with? Most body noises, although embarrassing, are harmless, but occasionally they’re a signal that something’s not quite right. Here, we decode what your body is telling you—from top to bottom—and what to do about it.

Snuffling and snorting
Why: You’re congested. The noises are typically the result of mucus that’s blocking the flow of air in your nose, says David Brodner, MD, an ear, nose, and throat specialist in Boca Raton, Fla., and a spokesperson for the American Academy of Otolaryngology.

What to do: Flushing with a saline rinse can clear excess mucus that comes with a common cold or seasonal allergies, says Melissa Pynnonen, MD, assistant professor of otolaryngology at the University of Michigan Medical School in Ann Arbor. Several brands of saline rinse are available at drugstores, or mix up your own saline with eight ounces of warm water and one-quarter teaspoon salt. Put half of the solution in each nostril using a syringe or nasal spray bottle; it’ll flow out of the opposite nostril. Repeat on the other side, and then blow your nose.

When to get help: See a doctor if your snuffling is accompanied by bleeding or yellow-green drainage, or if the congestion gets worse rather than better after five days, lasts more than 10 days, or is accompanied by headache or facial pain, Dr. Brodner says. You could have a sinus infection, typically treated with antibiotic.

Belching and gurgling
Why: You’ve swallowed excess air, either while eating (soup is a common culprit because air is taken in with each spoonful) or conversing or both. But burps and gurgles can also point to gastroesophageal reflux disease (GERD), a common condition that often develops from overeating or pressure on the stomach (up to 50% of pregnant women suffer from it). Stomach acid seeps up into your esophagus, where it can cause heartburn, burping, chest pain, sore throat, hoarseness, bad breath—and, in serious cases, gurgling noises caused by regurgitation of food or acid.

What to do: Well, like your mom said, don’t talk with your mouth full. That can cut back on burping, as can limiting gum-chewing and fizzy beverages. To avoid GERD, eat small, frequent meals, skip foods that worsen the symptoms (like caffeinated drinks, onions, chocolate, and garlic), and nix postmeal naps, says Robert Maisel, MD, professor of otolaryngology at the University of Minnesota Medical School in Minneapolis. You may also get relief from a nonprescription antacid.

When to get help: If you experience symptoms of GERD more than once a week, particularly at night, visit your doctor. He or she may recommend a prescription antacid or order an endoscopy to rule out esophageal cancer, which can result from untreated GERD. If symptoms worsen, you may need surgery, although this is rare, Dr. Maisel says.

Next page: Growling tummy and passing gas

Q: Can a sports drink like Gatorade A.M. boost my morning workout?

A: Gatorade A.M. doesn’t do anything that regular Gatorade won’t, except maybe taste better. It’s the same formula spruced up with flavors like Tropical-Mango and Orange-Strawberry, which seem more appropriate to wake up to than something like Cool Blue (a standard Gatorade flavor). Taste aside, there is some benefit to downing a sports drink before hitting the gym in the morning, says Liz Applegate, PhD, director of sports nutrition at the University of California, Davis. A sports drink can replenish some of the fluids you lose while asleep, and its carbohydrates will lift your energy. Of course, there are other options for a preworkout boost, Applegate says—a glass of water and a banana or a bowl of cereal. But skip the high-fiber cereals: We love them for their heart-healthiness, but too much fiber before a workout can cause gas or cramping.

Q: I recently heard you can overdose on those muscle-soothing creams that ease aches and pains. How safe are they, really?

A: “Over the counter” doesn’t mean “safe under any circumstances.” Just because products are sold without a prescription and are used topically doesn’t mean they can’t hurt you. After all, your body can absorb almost anything you rub on your skin. The creams, gels, ointments, and adhesive patches sold to soothe sore muscles and joints do contain active ingredients, such as methyl salicylate, a compound similar to aspirin, and they can be overused. In fact, heavy, repeated application can cause toxic levels of the active drugs to build up in your bloodstream, leading to anything from internal bleeding to heart and neurological problems, says Karlis Ullis, MD, medical director of the Sports Medicine, Anti-Aging and Preventive Medical Group in Santa Monica, California. That’s what happened to 17-year-old runner Arielle Newman of New York, who died from a heart problem linked to an accidental overdose of methyl salicylate, the active ingredient in sports creams like Ben-Gay and Icy Hot.

How to smartly, safely use muscle-soothing creams? Don’t apply them and take aspirin (or other salicylate products, like the herb white willow bark) at the same time. Rub a small amount only on limited areas of your body when your skin is cool and dry, not when you’re exercising; moisture and heat can increase absorption, as can covering the creams with bandages or tight clothing. Use the products for no more than five days, and no more than twice a day. And consider relieving soreness in other ways, too: Try stretching, ice packs, or gentle massage.

Q: My friend says stress is causing my eye to twitch. Is she right?

A: Stress can do all sorts of weird things to your body, and an eye twitch is one of them. Being stressed, short on sleep, or too loaded on caffeine can overexcite the tiny muscles that control blinking—and they respond to such stimuli faster than any other muscles in your body. Try calming the twitch with light rubbing or slow, circular massage. A hot compress can also help by stimulating blood flow. If the twitching is a regular occurrence, you might need more magnesium, which is essential for muscle relaxation. You can safely boost your magnesium intake with a 200- to 400-milligram supplement (talk to your doctor first), or do it the tasty way by eating more foods like almonds, spinach, tofu, and sunflower seeds.

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