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A comprehensive government survey showed that over a third of adult Americans have tried complementary and alternative medicine - including nutritional supplements. Maybe you're one of them. Maybe you heard that your neighbor's gardener's brother stopped his arthritis pain cold with glucosamine, and you rushed out to try it. But how much do we know about the remedies we take? Are the claims true? Are there any dangers? Here's the lowdown on the five most common supplements used by adults in the US.

1. Fish oil

Chock-full of anti-inflammatory omega-3 fatty acids, fish oil is one of the few supplements that doctors wholeheartedly endorse. Several studies have shown the positive effects fish oil has on heart disease, cholesterol, and depression. Get it from a reputable manufacturer; otherwise it could contain traces of mercury. If fish oil bothers your stomach, take it with food, or switch to an enteric-coated capsule. Avoid this supplement if you're allergic to fish. Also, in high doses, fish oil could cause bleeding, especially if you're taking drugs like warfarin or aspirin.

2. Glucosamine and chondroitin sulfate

This combination of nutrients (glucosamine is a variant of sugar and chondroitin comes from marine cartilage) is purported to rebuild the cartilage in joints and therefore, ease osteoarthritis pain. But study after study has shown that the supplement is no better than a placebo. Some have found relief, but often it only lasts a few months. Side effects are mild, and have been mostly related to stomach upset. If you're allergic to shellfish, do not take this supplement.

3. Echinacea

This flowering plant, used in Native American medicine, is believed to strengthen the immune system and prevent the common cold. It also has anti-inflammatory and antiviral properties. Some studies have shown that it while it has no effect on preventing colds, it can reduce the severity of the symptoms. But avoid echinacea if you are allergic to ragweed (the two plants are related.) Also, since it could reduce the effectiveness of medications that suppress the immune system, avoid it if you take immunosuppressant drugs or have an autoimmune disease like diabetes, rheumatoid arthritis, or HIV/AIDS.

4. Flaxseed Oil

The claim that flaxseed oil lowers cholesterol does have some merit, because of its alpha linoleic acid, a plant-based source of omega-3s. While flaxseed oil is a good omega-3 source for those who can't tolerate fish oil, there's no reason to use it for lowering cholesterol

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