Increasingly, people are turning to vitamin and mineral supplements for the necessary elements that are not available in our modern, fast-food diets. While you should strive to get the nutrition and strengthening your body needs from food and exercise, the pace of life often makes it impossible.

The problem arises when it comes time to make a choice of what supplements to take. There are literally thousands of vitamin, mineral and herbal supplements on the market, and they all come with claims of superior effectiveness. As outlined in Buddhist philosophy, it is probably best to try to find the middle path. When it comes to supplements, this means achieving a balance of intake based upon your unique needs.

The following five nutritional supplements offer just that. They are a balance between herbal and manufactured; some are better for one gender than the other; but all provide benefits that are essential to the proper functioning of our bodies in today's high-paced, stressful world. Every element, however, has both a positive and negative side, so the possible side effects of each are given along with the benefits.

Gingko. Gingko Biloba is probably one of the most written about herbal supplements on the market. Any internet search for vitamin or herbal supplements will return hundreds of websites promoting gingko. It is reported to be effective in promoting better blood flow, decreasing risk of infertility and improving brain function and memory. Excessive intake of gingko has been shown to increase risk of gastric distress. It also increases the risk of bleeding and should not be used by people on anti-depressants. National Institutes of Health website. Garlic. This root plant figures prominently in Asian cooking and traditional medicine. It is a healthy anti-oxidant which helps retard development of free radicals in the system. Free radicals in the body break down the cell structure and contribute to the development of the negative aspects of aging. Garlic also helps maintain healthy blood pressure and helps in the maintenance of good cholesterol levels. Aside from the problem with 'garlic breath,' eating excessively strong garlic can cause damage to the digestive tract. Some people are allergic to garlic and can develop rashes from eating it. St. John's Wort. Another of the so-called exotic herbs, St. John's Wort has been shown to be effective in treatment of mild depression and can be used as a sedative or a balm for treatment of minor skin irritation. According to the National Institutes of Health it can interact negatively with certain medications, such as antidepressants and birth control pills, and in some people can cause increased anxiety and sexual dysfunction. Ginseng. No list of herbal supplements would be complete without this old Asian standby (many people don't know that, until World War II, most of the ginseng consumed in Asia was actually grown in the United States). Ginseng is believed to be a general tonic that can improve the overall functioning of the body and relieve stress. While few of these claims have been scientifically proven, in Asia, people swear by its effectiveness. Ginseng is a stimulant, which is probably the source of the belief that it is a full-spectrum tonic, which can react with caffeine to increase anxiety and blood pressure, and in some people has caused heart palpitations.

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