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Dietary supplements aren't a medical cure, but some sure can help you feel better. If taken regularly over an extended period of time, users can see improvement in conditions ranging from joint pain to a stronger immune system. Some of the most popular supplements include:

Fish oil/Omega-3

What it's been used for: lowering triglycerides, risk reduction for sudden heart attack and strokes for people with cardiovascular disease, lowers blood pressure slightly

Science: Numerous studies support the value of omega-3 foods or supplements for heart health. Some studies also have found a possible cancer-prevention value. A recent study found it had no positive effect on preventing stroke among persons with irregular heartbeats.

Side effects: Heartburn, nausea, change in the sense of taste. People with shellfish allergies should take caution, as should those taking blood thinners, diuretics or birth control pills.

Glucosamine

What it's been used for: makes and repairs joint cartilage, osteoarthritis

Science: Research is inconclusive so far concerning its effectiveness or potential risks related to mild to moderate osteoarthritis of the knee or other ailments. Persons wanting to take this supplement should discuss it with their health care provider.

Side effects: Glucosamine could make insulin or other drugs used to control blood sugar levels less effective. People with shellfish allergy or iodine sensitivity may have allergic reactions.

Echinacea

What it's been used for: preventing colds, flu and boosting immune system

Science: Studies are mixed as to whether Echinacea actually treats or prevents colds or flu, though some say it can help treat upper respiratory infections.

Side effects: Few, if any. People with allergies to plants in the daisy family should avoid it.

Flaxseed oil

What it's been used for: constipation, hot flashes, arthritis and high cholesterol

Science: Soluble fiber in flaxseed is an established laxative. Studies are mixed concerning hot flashes.

Side effects: Few, but flaxseed should not be taken at the same time as oral medications or other dietary supplements.

Ginseng

What it's been used for: overall health and immunity boost, increasing stamina, treating erectile dysfunction, hepatitis C, menopause symptoms

Science: Only a few large studies have been done on Asian ginseng, and none are conclusive enough to prove any specific claims.

Side effects: Few, though some experts suggest it not be taken for more than three months. It could reduce blood sugar levels. People with diabetes should use caution.

Multivitamins

What they've been used for: adding to diet the recommended allowance of daily vitamins and minerals

Science: Studies abound on individual vitamins within multivitamins, with a variety of results. A 2009 study of postmenopausal women, the Women's Health Initiative, found that multivitamin use has little or no influence on the risk of common cancers, cardiovascular disease or death.

Side effects: Few if any.

Vitamin E

What it's been used for: improving immunity and metabolism, reducing risk of heart disease.

Science: Studies have not yet established claims vitamin E improves heart health. Doses of more than 1,000 milligrams a day can increase risk of bleeding.

Side effects: People taking blood thinners, aspirin and similar medicines should check with health care provider for possible dangers.

Vitamin C

What it's been used for: preventing and treating colds and boosting immune system

Science: Most people get enough vitamin C from food, though some studies show supplements could decrease the duration of a cold.

Side effects: None known. Excessive doses can cause nausea or diarrhea.

Calcium

What it's been used for: bone health

Science: Late last year, an Institute of Medicine committee issued new recommendations for calcium intake saying too little or too much can be harmful. The report was criticized by supplement activists who say there still isn't enough research confirming or disputing that claim.

Side effects: Don't take a calcium supplement simultaneously with an iron supplement, unless it's calcium citrate or the iron is taken with vitamin C. Don't take calcium supplements with medications to be taken on an empty stomach.

B-complex vitamins

What they've been used for: boosting energy, normal growth energy production in cells and helps keep the skin, nervous system and digestive system healthy

Science: The combination of vitamins B1, B2, B3, B5, B6, B7, B9, and B12 have been studied extensively individually. There's no evidence of claims it reduces cancer risk. In 2010, a large Japanese study found a diet rich in B vitamins reduced the risk of stroke and heart disease death.

Side effects: No common ones known, those excessive doses of certain B vitamins can be harmful.

Sources: Food and Drug Administration, National Health and Nutrition Examination Survey, University of Florida Institute of Food and Agricultural Services, National Institutes of Health, Lifesupplemented.org (Council for Responsible Nutrition), American

Copyright (c) 2011, Tampa Tribune, Fla. 

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