10種你應該經常攝取的營養物質！
補充這10種物質能幫你改善身體各種機能健康，來看看你身體需要補充哪種物質，以及應該如何攝取吧~
1. Caffeine
咖啡因
What it is:
是什麼：
Caffeine is a crystalline alkaloid found in the seeds, leaves and fruits of some plants. Its most common sources include coffee beans, tea, yerba mate, guarana berries, and guayusa.
咖啡因是一些植物的種子、葉子和果實中的透明生物鹼，普遍存在於咖啡豆、茶、巴拉圭茶和瓜拉納漿果中。
What it does:
功效：
It's most known for its stimulant effects. Caffeine can actually have benefits for exercise as well.
衆所周知它有使人興奮的功效，對鍛鍊也真的很有好處。
How to take it:
如何攝取：
Taken as a supplement, caffeine is normallyingested in 100mg doses for alertness, 200mg doses for fat-burning, and 500mg doses for help with strength and power output.
補充咖啡因100mg正常可以提神，200mg可以燃燒脂肪，500mg有助於鍛鍊釋放體力。
2. Creatine
肌酸
What it is:
是什麼：
Creatine is a naturally occurring organic acid that helps supply energy to cells in the body. The most common natural sources include lean red meat and fish.
肌酸是自然形成的有機酸，幫助體內細胞補充能量。最常見的天然來源包括紅色瘦肉和魚肉。
What it does:
功效：
Creatine supplementation has neuroprotective and cardioprotective benefits, and also aids the brain, bones, muscle, and liver.
補充肌酸能保護神經和心臟，也有益於大腦、骨骼、肌肉和肝臟。
How to take it:
如何攝取：
Doses of 0.66g per pound of body weight for the first week, followed by a 5g dose daily, are recommended.
建議第一週每磅體重攝取0.66g即可，隨後每天5g。
3. Inositol
肌
What it is:
是什麼：
Inositol, or more specifically myo-inositol, is a molecule similar to glucose that is critical in cellular signaling.
肌糖，更專業的名稱叫肌醇，是一種類似於葡萄糖的微粒，對細胞信號傳遞有重要作用。
What it does:
功效：
When taken in very large doses, inositol has been shown to be effective in the treatment of panic attack and anxiety in chronic sufferers. It also has mild anti-depressive effects.
大量攝取肌糖可以有效治療患驚恐發作（一種疾病）和焦慮的慢性病人，也有輕度抗抑鬱作用。
How to take it:
如何攝取：
Doses of 14 to 18 grams of the powdered substance or 4 to 5 grams of the soft gel formulation are necessary.
粉末狀肌糖要攝取14-18g，或者吃4-5g軟膠囊。
4. Omega-3 Fatty Acids
Ω-3脂肪酸
What it is:
是什麼：
There are three types of Omega-3 fatty acids, but the two found in supplements are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These acids are found naturally occurring in fish.
Ω-3脂肪酸有三種，但補充劑裏只含兩種：二十碳五烯酸(EPA)和二十二碳六烯酸(DHA)，這些酸類自然形成於魚肉中。
What it does:
功效：
Supplementation has all kinds of benefits, including healthier blood vessels, reduced risk for plaque buildup, and a decreased risk for diabetes and several forms of cancer.
補充Ω-3脂肪酸有各種好處，包括血管健康，降低血小板累積、患糖尿病和幾種癌症的風險。
How to take it:
如何攝取：
One gram taken daily is recommended to help reach adequate levels.
建議每日攝取1g就能獲取充足的Ω-3脂肪酸。
5. Melatonin
褪黑素
What it is:
是什麼：
Melatonin is a hormone that your brain already produces and secretes to regulate sleep. It is also found naturally occurring in some plants, like rice, corn, tomatoes, edible fruits, and St. John's wort.
褪黑素是一種大腦中產生的激素，是調節睡眠的關鍵。也自然產生於一些植物中，如水稻、玉米、番茄、可食用水果和聖約翰草。
What it does:
功效：
It's effective at regulating sleep in individuals suffering from shift-work sleep disorders and even jet lag. Melatonin is also a powerful antioxidant, and also has shown benefits for eye health, tinnitus treatment, and for improving mood.
對倒班造成睡眠紊亂和患有時差綜合徵的人能有效改善睡眠。褪黑激素也是強抗氧化劑，對眼睛健康、治療耳鳴和改善情緒都有好處。
How to take it:
如何攝取：
For help with sleep, doses of between 500mcg and 5mg taken shortly before sleep have been shown to be effective.
爲了促進睡眠，入睡前攝取500mcg-5mg就能起效。
6. Berberine
黃連素
What it is:
是什麼：
Berberine is an ammonium salt found in plants such as goldenseal and Calirofnian poppy.
黃連素是一種銨鹽，存在於一些植物中，如白毛茛和加州罌粟。
What it does:
功效：
Berberine is incredibly good at regulating blood sugar levels.
黃連素尤其對控制血糖有效。
How to take it:
如何攝取：
Effective doses range from 900mg to 2,000mg daily, divided into three doses taken with or shortly after meals.
每天攝取900mg-2,000mg能起效，可以分成三次和飯一起服下或飯後立刻服下。
7. Bacopa Monnieri
假馬齒莧
What it is:
是什麼：
Bacopa is one of the few scientifically verified herbal nootropics -- a term for supplements shown to have enhancing effects on various aspects of brain function.
假馬齒莧是少數的一種科學驗證的草本健腦藥，這種物質的補充對大腦功能各個方面都有促進作用。
What it does:
功效：
Supplementation has been shown to have positive effects on memory. Bacopa has also been shown to have minor benefits in people suffering from symptoms of depression and anxiety.
補充這種物質被表明對記憶有積極影響，假馬齒莧對患抑鬱和焦慮的人有輕微好處。
How to take it:
如何攝取：
Clinical trials have shown to be effective when 300 mg doses were administered and bacoside content (the active component) was 55%.
臨牀試驗表明服用300 mg效果明顯，其中假馬齒莧皁苷（有效成分）的含量是55%。
8. Vitamin K
維生素K
What it is:
是什麼：
Vitamin K is an essential and often overlooked vitamin. Vitamin K is found naturally in leafy green vegetables like kale, spinach, mustard and collard greens, swiss chard and parsley.
維生素K是基本的、也是常被忽視的一種維生素。維生素K自然產生於綠葉蔬菜中，如羽衣甘藍、菠菜、芥菜和綠葉羽衣甘藍、唐萵苣和歐芹中。
What it does:
功效：
Supplementation of vitamin K is very important for maintaining good bone health as well as healthy blood coagulation.
補充維生素K對於保持骨骼健康和正常凝血功能都很重要。
How to take it:
如何攝取：
Taking a supplement in the form of a pill will certainly guarantee you get adequate vitamin K support, and multivitamins will certainly help you meet your daily requirement. Eating any decent-sized serving of any of the leafy green vegetables mentioned above will certainly help you meet those same requirements naturally.
吃片劑來補充當然能保證你獲取充足的維生素K，複合維生素也能幫你滿足每日所需。適量吃上述任何一種綠葉蔬菜當然能幫你自然攝取足量的維生素K。
9. Vitamin D
維生素D
What it is:
是什麼：
The most common natural source for vitamin D is the sun, although it is also found in fish and eggs.
雖然魚肉和蛋類中也含有維生素D，但最常見的自然來源是太陽。
What it does:
功效：
Increased cognition, better immune health, better bone strength, reduced risk of cancer and heart disease are just some of what to expect.
提高認知能力、改善免疫系統健康、改善骨骼強度、降低患癌症和心臟疾病的風險，這些都只是維生素D的部分功效。
How to take it:
如何攝取：
For most people not living in extremely northern or southern areas relative to the equator, doses of 1,000 to 2,000 IU should be ideal. 10,000 IU is considered to be the safe upper limit for supplementation.
對於大多數沒有住在赤道南北極地的人來說，1,000-2,000 IU是理想補充量。10,000 IU被認爲是安全的補充上限。
10. Rhodiola Rosea
紅景天
What it is:
是什麼：
It's been a part of traditional Chinese medicine for a long time, and has also seen popularity in Russia and Scandinavian countries as well.
很久以來它一直是一種傳統中藥，在俄羅斯和斯堪的納維亞國家也很受歡迎。
What it does:
功效：
Rhodiola might be helpful in combating stress and depression.
紅景天可能有助於緩解壓力和抑鬱。
How to take it:
如何攝取：
To get all the reported benefits of Rhodiola, take 500mg of this extract daily.
爲了獲取醫學報告中提到的紅景天的那些好處，每天要攝取500mg這種提取物。
