基础篇：为健康与表现制定理性的补充策略

欢迎收听《Huberman Lab 精要》，在这里我们会回顾过去的节目，为你带来最有效、最实用的科学工具，帮助你改善心理健康、身体健康和表现。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

我是安德鲁·胡伯曼，斯坦福大学医学院的神经生物学和眼科学教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天我们要讨论补剂，更具体地说，是一份关于补剂的理性指南。

Today, we are discussing supplements, or more specifically, a rational guide to supplementation.

在今天的节目中，我会给你提出一系列非常具体的问题，你可以通过回答这些问题来决定你是否应该服用所谓的补剂。

During today's episode, I'm going to give you a number of different, very specific questions that you can answer in order to decide whether or not you should be taking any so-called supplements or not.

在开始今天的对话之前，我想强调一件非常重要的事情，这不仅与补剂有关，也与心理健康、身体健康和表现的方方面面有关。

As we head into today's conversation, I want to emphasize something very important, not just as it relates to supplements, but as it relates to all aspects of mental health, physical health, and performance.

那就是，我坚持的观点是，行为工具——即我们采取的具体行动和避免的具体行为——是心理健康、身体健康和表现的基础。

And that is, I take the stance that behavioral tools, that is specific actions that we take and specific actions that we avoid, form the foundation of mental health, physical health, and performance.

例如，早上看阳光和锻炼都属于行为工具。

So things like viewing morning sunlight and exercise are behavioral tools.

这些不需要你摄入任何东西。

They don't require the ingestion of anything.

其次，我认为下一层就是营养。

Second to that, I would say the next layer is, in fact, nutrition.

不管吃多少补充剂、非处方药或者处方药，都无法弥补糟糕的营养，至少不能长久这样。

No amount of supplementation or non-prescription compounds, or prescription compounds for that matter, can ever compensate for poor nutrition, at least not for very long.

在营养之上，我通常说的就是补充剂，虽然今天我想把这个词的范畴扩大，不仅包括弥补食物不足或者加在食物上以提高营养摄入的东西，还包括那些非处方、用于多种目的、而且很多在食物中找不到的化合物。

Then on top of that, I would place what is typically called supplementation, although today I'm trying to expand that word to include not just things that compensate for food deficiencies or that are layered on top of food as a way to enhance the amount of nutrients that you could get from food, but as I mentioned before, compounds that are non-prescription that can be for a variety of different purposes, and many of which are not available in food.

所以我会把补充剂直接放在营养之上。

So I would place supplementation right on top of nutrition.

再往上，就是处方药，显然是由获得认证的医生开的。

Then past that, I would say prescription drugs, obviously prescribed from a board-certified MD.

话虽如此，在很多情况下，人们可以减少处方药的剂量，或者用高质量的行为工具、营养和补充剂来替代这些处方药。

That said, there are many instances in which people can either reduce their dosages of prescription compounds or can replace those prescription compounds with quality behavioral tools, nutrition, and supplementation.

但也有很多情况，处方药是唯一能帮助人们实现他们心理健康、身体健康和表现目标的方式。

But there are many instances in which prescription drugs are the only route by which people can achieve the mental health, physical health, and performance goals that they wish to achieve.

所以我会把这作为针对心理健康、身体健康和表现这一系列层次中的第四层。

So I would place that as the fourth layer in this stack of layers directed towards mental health, physical health, and performance.

在继续今天的内容之前，我想强调一个非常重要的点，那就是我不是医生。

Before moving further into today's episode, I want to emphasize a very important point, which is that I am not a physician.

也就是说，我不是临床医生，所以我不开任何处方，今天也不会开。

That is, I'm not a clinician, so I do not prescribe anything, nor am I going to do that today.

我是一名教授。

I'm a professor.

我负责审阅研究文献。

I review the research literature.

我介绍从研究文献中提炼出来的和基于研究文献开发的工具。

I describe tools gleaned from the research literature and developed from the research literature.

所以我有很多主张，但我不开处方，而且我觉得至关重要的是，每当你想添加或删除任何行为方案、营养方案、补充剂方案，当然还有处方药方案，无论出于什么目的，都应该咨询一位值得信赖的持证医生。

So I profess many things, but I do not prescribe anything, and I think it's vitally important that any time you are thinking of adding or subtracting any behavioral protocols, nutritional protocols, supplementation-based protocols, and certainly prescription drug-based protocols for whatever purpose, that you consult a trusted board-certified physician.

这一点绝对至关重要。

That's absolutely essential.

今天这期节目最重要的部分，不是让你发现某一种特定的补充剂、某一类补充剂或某种混合补充剂，能够彻底改变你的心理健康、身体健康和表现。

The most important aspect of today's episode is not going to be that you discover one particular supplement or category of supplements or blend of supplements that is going to transform your mental health, physical health, and performance.

不是的。今天这期节目的目的是让你了解自己有哪些需求是可以通过补充剂更好地满足的，而更重要的是，如何思考补充剂这件事。

No. The purpose of today's episode is for you to understand where you have needs that can be met by supplementation better than any other approach, and most importantly, how to think about supplementation.

也就是说，怎么看待市面上不同类型的补充剂，以及它们如何与你的饮食和日常行为相互作用，从而让你能最大化短期和长期的健康。

That is, how to think about the different categories of supplements that are out there and how those interact with your nutrition and your behaviors so that you can maximize your immediate and long-term health.

而且，确实有可能某个补充剂对你的理想剂量是零毫克。

And indeed, it may be the case that the ideal dosage of a given supplement for you is zero milligrams.

比如，我问你，你每天晚上都睡得够深够久吗？

For instance, if I ask you, are you sleeping deeply and enough each night?

你白天会感觉精力充沛吗？

Do you feel rested throughout the day?

也许你只需要打个盹就够了，或者你可能不需要。

Maybe you need a short nap and that's it, or maybe you don't.

然后你说："是的。

And you say, "Yes.

我感觉很好。

I feel great.

我睡得特别好。

I sleep great.

我醒来时感觉特别棒。

I wake up feeling great.

白天我只需小睡片刻或者根本不睡，就能保持一天的精力充沛。

I only need a short nap or no nap during the day to feel rested throughout the day."

那这样一来，关于睡眠补充剂的讨论，我们俩之间就没什么好谈的了。

Well, then there's really no discussion about sleep supplementation to be had between you and me.

不过，如果你睡眠不好，那就有很多原因值得好好讨论了。

However, if you are not sleeping well, then a big discussion opens up as to what the reasons are.

是跟饮食有关，还是跟运动时间，或者摄入咖啡因有关？

Is it related to nutrition or when you're exercising or ingesting caffeine?

换句话说，不能脱离实际情况空谈补充剂。

In other words, no discussion about supplementation can be had in a vacuum.

相反，讨论补充剂需要放在更大的背景下来考虑。

Rather, discussions about supplementation need to be considered in a larger context.

所以今天你会学到如何把关于补充剂的讨论和思考放进更大的背景中，并且思考特定的补充剂，也就是特定的成分和成分组合，确实可以用来缓冲和支持你的整体健康，并引导你达到特定的健康和表现结果。

So today you're going to learn how to place the discussion and thinking about supplementation in a larger context and think about how specific supplements, that is specific ingredients and combinations of ingredients, can indeed be used to buffer and support your overall health and lead you to specific health and performance outcomes.

那么，理想的补充剂方案是什么样的呢？

So what is an ideal supplementation protocol?

嗯，有基础类的补充剂。

Well, there are foundational supplements.

这些补充剂旨在建立基础，或者为你的营养摄入提供保障，确保你获得所需的所有物质，以维持基本的心理健康、身体健康，以及获得最佳表现的机会。

These are supplements that are designed to establish a foundation or provide insurance along with your nutritional intake to ensure that you're getting all the things that you need in order to have a basic level of mental health, physical health, and opportunity for optimal performance.

对于这类补充剂，我认为在一种补充剂中包含多种成分是合适的，而且实际上是有利的。

This is the one category of supplements for which I think it's appropriate and, in fact, advantageous to have multiple ingredients in a given supplement.

所以这就引出了一个你需要问的非常具体的问题。

So that raises a very specific question that you need to ask.

你想服用维生素矿物质补充剂吗？

Do you want to take a vitamin mineral supplement?

嗯，这个问题的答案会因人而异，但实际上你只需要解决两件事。

Well, the answer to that will be highly individual, but you really just need to address two things.

首先，这个费用是否在你负担得起并且愿意支付的范围之内？

First of all, is the cost within the range that you can afford and want to pay?

然后你需要问问自己，你是否能够经常摄入足够多样化的食物，仅凭饮食就能满足你的维生素和矿物质需求？

And then you need to ask yourself, are you able to regularly ingest enough foods with enough variety to cover your vitamin mineral needs just from food?

我认为对于那些身体或精神上极其活跃的人，以及那些可能在进行间歇性禁食、整体摄入食物不多或限制进食时间的人来说，维生素矿物质补充剂可能是个合理的选择。

I would say for people that are extremely physically and/or mentally active and for people that perhaps are following an intermittent fasting schedule, so they are not ingesting a lot of food in general or restricting their food intake to specific times of day, well, then a vitamin mineral supplement likely makes sense for them.

然而，非常重要的一点是，服用维生素矿物质补充剂时要和食物一起，因为否则可能会引起胃部不适。

However, it's going to be very important to ingest that vitamin mineral supplement with food, because otherwise they can cause some stomach upset.

所谓的基础补充剂当然包括维生素和矿物质补充剂，但在过去十年或更长时间里，它的范围已扩大到也包括含有维生素和矿物质，以及消化酶等成分的补充剂。

The so-called foundational supplements include, of course, vitamin and mineral supplements but has expanded over the last decade or more to also include supplements that have vitamins and minerals, but also things like digestive enzymes.

所以这就是为什么当人们来找我并问我：'如果我只能吃一种补充剂，我应该吃哪种？'

So this is why when people approach me and they ask me, "If I'm only going to take one supplement, what supplement should I take?"

我没有直接给出一个答案，而是会问他们三个问题。

Rather than just give them one specific answer, I actually ask them three questions.

'你晚上的睡眠质量怎么样？'

"How well are you sleeping at night?"

我问的第二个问题是：你的营养状况怎么样？

The second question I ask them is, "How's your nutrition?"

然后我问的第三件事，也非常重要，是：你的预算是多少？

And then the third thing that I ask, which is extremely important, is, "What's your budget?"

一旦这三个问题都有了答案，假设某人每月能在补充剂上花费大约100美元或更多，那么我的建议是，他们不要专注于任何针对睡眠、专注力或激素增强的特定补充剂，而是专注于打好和增强他们的基础营养、适应原、益生菌、益生元和消化酶，原因很简单，如果他们这样做，就能全面提升所有生物和器官系统的状态，这将会带来更好的心理健康、身体健康和表现，包括睡眠。

Once those three questions have been answered, assuming that somebody is able to spend about $100 or more on supplements per month, then my recommendation is that they not focus on any specific supplements directed towards sleep or toward focus or hormone augmentation, but rather that they focus on buffering and enhancing their foundational nutrition, adaptogens, probiotics, prebiotics, and digestive enzymes because of the simple fact that if they do that, they're going to raise the tide on all the biological and organ systems that are going to lead to enhanced mental health, physical health, and performance, including sleep.

但为了总结基础补充这个话题，我认为一种包含许多成分的广谱补充剂是确保基础营养覆盖的最佳途径。

But to sort of close the conversation on foundational supplementation, I think a broad-spectrum supplement that has many, many ingredients is going to be the best route to ensuring foundational supplementation is covered.

而且我确实认为这应该是任何补充方案的第一步。

And I do think that should be the starting place for any and all supplementation regimens.

这样会让你整体感觉更好，睡眠更好，专注力更好，并支持大脑和身体中的各种系统，让你处于最佳状态，当然同时也要仔细关注营养，因为你绝对不能放弃营养，也不能放弃行为工具，这个播客里我们已经反复讨论过很多次了，比如晒太阳、锻炼等等。

That's going to allow you to feel better overall, sleep better overall, focus better overall, and support all the different systems in your brain and body that are going to allow you to be at your best, while of course also paying careful attention to your nutrition, because you simply cannot abandon nutrition, nor can you abandon the behavioral tools, many of which we've discussed on this podcast over and over again, things like sunlight viewing, exercise, and so forth.

再次强调，更好的生活通过化学手段实现，但仍然需要更好的生活。

Again, better living through chemistry still requires better living.

这并不意味着化学手段没有帮助。

That doesn't mean that chemistry doesn't help.

意思是，通过补充剂摄入的化学物质应该是辅助，是支持你已经在关注并努力优化的行为和营养因素的。

It means that chemistry through supplementation should be an augment, it should be a support to the behavioral and nutritional factors in your life that you're already paying attention to and trying to optimize.

我想快速休息一下，感谢我们的赞助商 Eight Sleep。

I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

Eight Sleep 生产智能床垫罩，具备冷却、加热和睡眠追踪功能。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

Eight Sleep 刚刚推出了 Pod 6，这是他们最先进的睡眠系统。

Eight Sleep just launched the Pod 6, which is their most advanced sleep system.

Pod 6 的尺寸是之前型号的一半。

The Pod 6 is half the size of their previous models.

它的冷却和加热速度提升了 20%，并且拥有九倍的传感器来追踪你的睡眠。

It's 20% faster with its cooling and heating, and it has nine times as many sensors for tracking your sleep.

Eight Sleep 能有效改善你的睡眠质量和时长，原因在于它帮助控制你的核心体温。

The reason why Eight Sleep is so effective at improving your sleep quality and duration is because it helps control your core body temperature.

这是因为，要入睡并保持深度睡眠，你的核心体温需要下降大约一到三度。

And the reason for that is that in order to fall and stay deeply asleep, your core body temperature has to drop by about one to three degrees.

而为了醒来时感觉完全神清气爽、精力充沛，你其实希望体温在睡眠的最后几个小时内升高。

And to wake up feeling completely refreshed and energized, you actually want your body temperature to be increasing in the final hours of your sleep.

Eight Sleep会自动调节你整晚床的温度，同时监测你的睡眠，并动态调整睡眠环境的温度，让你获得最大程度的深度睡眠和快速眼动睡眠。

Eight Sleep automatically regulates the temperature of your bed throughout the night and is monitoring your sleep and dynamically adjusting the temperature of your sleep environment so you get the maximum amount of deep sleep and rapid eye movement sleep.

我睡Eight Sleep的床垫套已经快五年了，随着每一代新产品的推出，它越来越擅长判断我的身体需要什么，才能获得最好的睡眠。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and with each new iteration of Eight Sleep, it gets better and better at figuring out what my body needs in order to get the best possible night's sleep.

如果你想试试Eight Sleep，可以访问eightsleep.com/huberman，购买新款Pod 6最高可省200美元。

If you would like to try Eight Sleep, go to eightsleep.com/huberman to get up to $200 off their new Pod 6.

Eight Sleep向全球许多国家发货，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

再次提醒，网址是eightsleep.com/huberman，最高可省200美元。

Again, that's eightsleep.com/huberman to save up to $200.

现在我想把注意力转向单一成分的补充剂，它们旨在实现特定的目标。

I'd like to now shift our attention to single-ingredient formulation supplements that are designed to achieve specific endpoints.

我要涵盖的三个类别是睡眠、激素支持，以及认知增强和专注力。

And the three categories that I'm going to cover are sleep, hormone support, and cognitive enhancement and focus.

认知提升和专注力是最后一部分。

Cognitive enhancement and focus being the final third category.

在考虑睡眠补充剂时，我们需要问自己几个重要问题。

When thinking about supplementation for sleep, we need to ask ourselves a number of important questions.

首先，你要问问自己每晚睡得好不好，也就是睡得深不深，睡了多少时间？

First of all, you should ask yourself how well, that is, how deeply, and how much are you sleeping per night?

如果你是那种睡得不够的人，有两个问题需要问问自己。

If you are one of those people who is not sleeping enough, there are two questions you should ask yourself.

第一，你下午两点之后还在摄入咖啡因吗？

First of all, are you ingesting caffeine after 2:00 PM?

如果是的话，你最好限制或避免在下午两点后摄入咖啡因。

If the answer is yes, you want to limit or eliminate caffeine after 2:00 PM.

第二，大多数人最好在睡前两小时内不要吃东西。

Second thing is, most people would do well to avoid food within the two hours prior to bedtime.

但当然，你也不能饿得睡不着。

But of course, you don't want to be so hungry that you can't fall asleep.

好吗？

All right?

所以这些是每个人都需要考虑的营养和行为工具。

So those are the nutrition and behavioral tools that everyone needs to consider.

比如，如果你入睡没问题，但半夜大概两三点钟会醒，或者任何时候醒来都很难再睡着，那有两类补充剂你可能会想考虑。

If, for instance, you're somebody who falls asleep just fine but wakes up in the middle of the night around 2:00 or 3:00 AM, or any time for that matter, and has trouble falling back asleep, there are two categories of supplements that you might want to consider.

第一种是肌醇，通常服用900毫克的肌醇。

The first is Myo-Inositol, typically taken as 900 milligrams of Myo-Inositol.

有些人半夜醒来是因为做梦太激烈。

Other people who wake up in the middle of the night wake up because their dreams are very intense.

这些人应该避免某些补充剂。

Those people would do well to avoid certain supplements.

所以稍后我会谈谈一种叫做茶氨酸的补充剂对入睡的价值。

So in a moment, I'll talk about the value of a supplement called Theanine for falling asleep.

但茶氨酸，通常剂量在100毫克到400毫克之间，对很多人来说可能很好。

But Theanine, which typically is taken in dosages anywhere from 100 milligrams to 400 milligrams, Theanine can be great for many people.

但是，对于那些梦特别清晰、特别生动的人来说，这些过于生动的梦可能会导致他们半夜醒来，有时醒来时还会带有一点焦虑。

But for people who have excessively vivid dreams, those excessively vivid dreams can lead to immediate waking and sometimes a little bit of anxiety upon waking in the middle of the night.

所以，有些人在半夜因为强烈的梦境而身心猛然惊醒，这样的人最好避免使用茶氨酸补充剂。

So some people who wake up in the middle of the night sort of jolted mentally and physically out of sleep because of their intense dreams would do well to avoid Theanine supplementation.

对于那些不在半夜醒来、也没有过于生动梦境，但入睡困难的人来说，有两种补充剂被证明特别有效，可以缩短入睡时间，让人更容易放松入睡。

Now, for those of you that are not waking up in the middle of the night or not having excessively vivid dreams but are having trouble falling asleep, two supplements in particular have been shown to be effective for shortening the transition time to sleep and allowing people to ease into sleep more readily.

那就是镁苏糖酸盐，它和镁双甘氨酸盐可以互换使用。

And those are Magnesium Threonate, which is interchangeable with Magnesium Bisglycinate.

这两种补充剂都有转运系统，能顺利穿过血脑屏障，带来轻微的困倦感。

Both have transporter systems that allow them to readily cross the blood-brain barrier, and they lead to a mild form of drowsiness.

说它轻微，是因为它不会妨碍你开车，也不会影响你在半夜可能遇到的紧急情况下的应变能力。

Mild in the sense that it's not going to prevent you from operating a motor vehicle or any conditions under emergency that might arise in the middle of the night.

但服用这些补充剂的人常常发现入睡时间大大缩短，睡眠也更深。

But people who take those often find that their transition time into sleep is much faster, and their sleep is also much deeper.

顺便说一句，这些补充剂也被认为对认知支持和神经保护有益，尽管这方面的数据还比较少。

Incidentally, those supplements are also thought to be useful for cognitive support and neuroprotection, although there's less data on that.

另一种补充剂是芹菜素，拼写是A-P-I-G-E-N-I-N。

The other supplement is Apigenin, A-P-I-G-E-N-I-N.

芹菜素，它是洋甘菊的一种衍生物，我在之前的各个播客中也提到过，它也有点像一种降低焦虑的化合物。

Apigenin, which is a derivative of chamomile, I've talked about this in various podcasts before, also acts as a bit of a anxiety-lowering compound.

这对入睡前的人来说是至关重要的，因为它能让人基本上关掉思维，或者减少他们正在进行的反复思考和解决问题、对未来预期的活动，这是入睡的一个必要条件。

Which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating and problem-solving and future anticipation that they're doing, which is a requirement for falling asleep.

那么，合理的补充策略是什么，才能让你更快入睡并保持睡眠呢？

So what's the rational approach to supplementing in a way that allows you to fall asleep more quickly and stay asleep?

嗯，你会立刻把苏糖酸镁和芹菜素一起服用吗？

Well, would you immediately take Magnesium Threonate and Apigenin together?

嗯，那要看情况。

Well, that depends.

如果你的预算充足，而且你只是想更快入睡，不关心这两种成分中哪一种对你更有效，那么你可以先试试其中一种，比如苏糖酸镁，大约试用一周，看看它对你的入睡时间，也就是你入睡的速度有什么影响。

If you have the budget and you just simply want to fall asleep quicker and you don't care which of those two ingredients is going to be more effective for you, well, then you could try one, for instance, Magnesium Threonate, and try it for perhaps a week and see how that affects your latency to sleep time, that is how quickly you fall asleep.

或者你也可以在第一周试试芹菜素。

Or you could try Apigenin in the first week.

或者你可以两个一起用，也可以先吃一周镁苏糖酸盐，然后再换成只吃一周芹菜素，看看哪个对你更有效。

Or you could combine them both, or you could try Magnesium Threonate for a week, then switch to only Apigenin for a week and evaluate which one works better for you.

如果两个单独用都没效果，我建议你试试一起用。

If neither works for you, I do recommend trying the combination together.

再说一遍，这就是任何科学家设计实验的方式，试图弄清楚哪些变量，也就是哪些成分对你想要的结果最有效，而不是简单地把它们混在一起吃。

Again, this is just the way that any scientist would design an experiment to try and understand which variables, that is, which ingredients are most effective for the result that you want, as opposed to just lumping them together and taking them.

话虽如此，很多人非常渴望睡个好觉，以至于他们会说："好吧，我就吃镁苏糖酸盐，吃芹菜素，还要吃茶氨酸。"

That said, a lot of people want excellent sleep so badly that they just say, "Okay, I'm just going to take Magnesium Threonate, I'm going to take Apigenin, I'm going to take Theanine.

如果我的梦太生动，或者我因为梦太生动而在半夜醒来，我就不吃茶氨酸了。"

If my dreams are too vivid or I'm waking up in the middle of the night from excessively vivid dreams, I'll drop the Theanine."

实际上很多人从这种方法中受益匪浅。

And many people actually derive great benefit from that approach.

我觉得吃一样东西一周的时间，只要它没有产生任何负面效果，对吧？

I think one week's time of taking something, provided it doesn't induce any negative effects, right?

如果某样东西产生了负面效果，我建议立即停止服用。

If something induces a negative effect, I recommend ceasing taking it immediately.

但如果某个东西没有带来任何副作用，那我觉得你应该尝试单一成分的配方大约一周，期间不要改变其他任何东西，不要改变你整体方案中的其他部分，然后看看哪种效果最好，也看看组合起来效果是不是更好。

But if something does not produce any negative effects, then I think you want to try a single-ingredient formulation for about a week while not varying anything else, not changing anything else in your overall protocols, and then see what works best and see if the combination works even better.

一旦你开始培养出对不同成分如何影响你的那种直觉或敏感度，这会是一个非常强大的能力，因为你能控制住成本。

Once you start to develop that intuition or sensitivity of sorts to how different ingredients impact you, it is an enormously powerful stance to have because you're going to keep your costs limited.

你还会发现那些对你效果特别差的东西，更重要的是，那些对你实现目标特别有效的东西。

You're also going to find the things that work particularly poorly for you, and more importantly, the things that work particularly well for you toward your goals.

任何关于睡眠补充剂的讨论，我觉得都必须提到褪黑素。

Any discussion about supplementation for sleep, I feel has to include a discussion about melatonin.

我之前在很多播客节目里谈过褪黑素，无论是我的节目还是别人的。

I've talked about melatonin before on numerous podcasts, mine and others.

我得再说一次，我对褪黑素不太感冒，原因有几个。

And I will say, once again, I am not a fan of melatonin for a couple of reasons.

褪黑素是一种激素，已知能让人感到困倦，但不能让我们保持睡眠。

Melatonin is a hormone known to induce sleepiness but not keep us asleep.

所以很多时候，人们吃了褪黑素，睡得很沉，但醒来后却难以再次入睡。

So oftentimes, people will take melatonin, fall deeply asleep, and then wake up and have trouble falling back asleep.

另一个原因是，褪黑素补充剂中的褪黑素含量通常远远超过我们身体正常产生的所谓内源性褪黑素水平。

The other reason is that melatonin supplements almost always include levels of melatonin or amounts of melatonin that far, far exceed the normal biological levels, or so-called endogenous levels of melatonin that we would normally produce.

没错，随着年龄增长，我们确实会减少褪黑素的分泌，但很明显，褪黑素不仅能影响睡眠，还会影响大脑和身体的其他系统。

And yes, it's true that as we age, we produce less melatonin, but it's very clear that melatonin can impact not just sleep but other systems in the brain and body.

接下来我想讨论的补充剂类别是激素支持。

The next category of supplementation that I'd like to talk about is hormone support.

关于激素支持和增强的讨论，必须承认营养及其对激素的影响，以及像胰岛素这样的激素如何影响游离睾酮等其他激素，这些都需要考虑到。

So the discussion about hormone support and augmentation has to include some nod toward or understanding of the fact that nutrition and the way that nutrition impacts hormones and the way that hormones such as insulin impact other hormones such as free testosterone, that all has to be acknowledged.

同样重要的是，要记住行为对激素水平有影响。

It's also important to remember that behaviors matter for hormone status.

清晨晒太阳可以提高皮质醇水平。

Getting morning sunlight increases cortisol levels.

皮质醇水平在一天早期升高对专注力、警觉性和免疫功能非常重要，同时要确保夜间皮质醇水平较低，这样才能让主要在凌晨分泌的生长激素和睾酮水平在夜间和清晨升高。

Cortisol levels are very important to have elevated early in the day for focus and alertness and for immune function, and to make sure that cortisol levels are low at night, and thereby levels of growth hormone and testosterone, which is secreted mainly in the early morning, can be elevated at night and in the early morning.

所以，在考虑为激素而服用补充剂之前，你应该先调整好你的行为和营养。

So you want to get your behaviors and your nutrition correct before you start thinking about supplementation for hormones.

好了，话虽这么说，我想举一些直接作用于特定激素通路的补剂例子，这些补剂旨在实现更具体的目标，比如提升睾酮或游离睾酮水平。

Now, with all that said, I'd like to provide some examples of supplements that work directly on specific hormone pathways aimed at achieving more specific goals, such as elevated testosterone or elevated free testosterone.

我总想提醒大家，男性和女性体内都有睾酮和雌激素，对吧？

I always like to remind people, testosterone and estrogen are present in both males and females, okay?

这两者对性欲、肌肉生长等方面都很重要。

And both are important for things like libido, muscle growth, and so on.

无花果叶，这是我在播客里之前提到过的一种草药，当每天服用600毫克时，很多人——不是所有人——报告性欲提高、精子产量增加、睾酮水平上升，有些情况下雌激素也会升高，还有一系列与促黄体生成素相关的下游激素。

Fadogia Agrestis, this is an herb that I've talked about before on the podcast, that when taken at dosages of 600 milligrams per day, many people, not all, report elevated levels of libido, elevated sperm production, elevated testosterone, in some cases, elevated estrogen, a bunch of hormones downstream of luteinizing hormone.

那么，你会是对无花果叶有反应的人，还是没反应的呢？

Now, are you going to be a Fadogia Agrestis responder or a non-responder?

除非亲自尝试，否则根本无法知道。

There's simply no way to know except by trying it.

如果你打算走这条路，有两个非常重要的注意事项。

If you are going to go down this route, there are two very important considerations.

首先，有相当多的文献表明，当无花果叶以非常高的剂量服用时，可能对睾丸细胞乃至其他细胞有毒。

First of all, there's a fairly extensive literature on the fact that Fadogia Agrestis can be toxic to testicular cells and perhaps other cells when taken at very high dosages.

所以，按照各种产品标签上推荐的剂量服用，并且定期停用Fadogia Agrestis，这一点很重要。

So obeying the particular dosages of Fadogia Agrestis that are recommended on various product labels and cycling Fadogia Agrestis can be important.

有些人需要服用八周，停用两周。

Some people need to cycle it eight weeks on, two weeks off.

也有人选择服用十二周，停用一个月。

Other people opt for 12 weeks on, a month off.

保持在推荐剂量范围内。

Stay within the recommended dosage ranges.

可以低一些，但绝对不要超过。

You can go lower, but certainly don't go higher.

我认为明智的做法是每八周左右停用两周，然后再重新开始，如果你觉得有效果的话；或者服用十二周，然后停用整整一个月，再重复。

And I think it is wise to cycle every eight weeks or so to come off it for two weeks, and then going back on, if that's your choice, if you feel it benefited you or taking it for 12-week periods of time and then cycling off for a full month before repeating again.

仅仅因为Fadogia Agrestis的推荐剂量是每天600毫克，这可不是让你加倍服用并期待双倍效果的邀请。

Just because there's a recommended dosage of Fadogia Agrestis of, say, 600 milligrams per day, first of all, that is not an invitation to take twice as much and expect twice the positive effects.

这不是一个好方法，尤其是像Fadogia Agrestis这样的东西，在高剂量下可能有毒性。

That is not a good approach, especially with something like Fadogia Agrestis, which can, at high dosages, be toxic.

但同样重要的是，也许可以考虑服用较低的剂量，看看它对你的激素有什么影响。

But it's also important to perhaps consider taking a lower dosage and seeing how that affects your hormones.

这种方法需要更多的耐心。

That approach requires a bit more patience.

我知道大多数人都在想，“我想要效果，而且我现在就要。”

I know most people are thinking, "I want the effect, and I want it now."

我认为，在考虑锻炼、营养或补充剂时，非常重要的一点是要放长线，思考什么对你在短期和长期内都有好处，并且要慢慢开始任何补充剂方案。

I think it's very important when thinking about exercise or nutrition or supplementation to really play the long game, to think about what's going to work for you in the immediate and in the long term, and to ease into any kind of supplement regimen.

所以，Fadogia Agrestis是一个很好的例子，它被认为有强效作用，但你需要以适当的尊重来对待它，因为它的有效剂量范围必须保持得很窄，才不会引发问题。

So Fadogia Agrestis is a good example of a supplement that is known to have potent effects, but you need to approach it with the appropriate, I would say, respect for the fact that the dosage ranges in which it works have to be kept pretty narrow without causing issues.

还有其他补充剂，尤其是Tongkat Ali，它通过减少性激素结合球蛋白来增加游离睾酮。

There are other supplements, in particular Tongkat Ali, which is known to increase free testosterone by reducing sex hormone binding globulin.

Tongkat Ali对男性和女性都有好处，剂量从每天200毫克到600毫克不等。

Tongkat Ali can be beneficial both for men and for women in dosages anywhere from 200 milligrams to 600 milligrams per day.

据我所知，Tongkat Ali不需要循环使用，也就是说，你不必中间停用一段时间。

To my knowledge, Tongkat Ali does not need to be cycled, meaning you don't have to take periods of time off from it.

我想指出，东革阿里的效果可能需要更长的时间才能体现出来，所以也许应该在开始服用东革阿里方案后的八到十二周再进行血液检测，而不是更早。

I should note that the effects of Tongkat Ali can take a little bit longer to experience, so perhaps blood work should be done eight to 12 weeks after initiating the Tongkat Ali protocol as opposed to earlier.

而且它对性欲似乎有累积效应，这表明它可能更多是影响神经通路，而不是激素通路。

And it does seem to have sort of cumulative effects on libido, and that points to the likelihood that it's having some impact on neural pathways as opposed to hormone pathways.

激素通路可能比较慢，但一般来说，神经通路才是解释身体或心理方面缓慢变化并最终保持稳定的原因。

Hormone pathways can be slow, but in general, neural pathways are the ones that are going to explain slow-rising shifts in any kind of physical or mental aspect that then remain stable over time.

作为关于激素增强和补充剂的最后一点，我想简单提一下与女性健康特别相关的内容，也就是月经周期。

As a final note on supplements for hormone augmentation and supplementation, I want to make a brief mention of something specifically related to female health, which is, of course, the menstrual cycle.

在整个月经周期中，不同激素的水平各不相同。

And across the menstrual cycle, different hormones are present at different levels.

卵泡刺激素在所谓的卵泡期非常高，对吧？

Follicle-stimulating hormone is very high during the so-called follicular phase, right?

然后就是黄体期。

And then you have your luteal phase.

我想说的是，女性应该完全预期到，某些补充剂——不是所有的，但某些——由于它们对不同激素的影响，在月经周期的不同阶段会产生不同的效果，甚至可能是相反的效果。

The point I'd like to make now is that for women, they should fully expect that certain supplements, not all, but certain supplements, because of the way they impact different hormones, would have different effects, maybe even opposite effects, at different phases of the menstrual cycle.

正因如此，我觉得在补充剂的用量和成分上严格把控尤其重要。

And for that reason, I believe it is especially important to have tight control over dosage and individual ingredients in your supplement regimen.

所以，这也再次说明了对单一成分、剂量控制以及对个人整体健康状况灵活调整的至关重要性。显然，月经周期会引起激素的显著变化，进而影响整个身体和精神的平衡。

So again, this speaks to the critical importance of single ingredient control, dosage control, and the ability to cease taking individual or multiple ingredients according to the backdrop of your health generally, and obviously the menstrual cycle is a profound shift in the hormones and thus the entire biological and psychological milieu that exist in the body.

我想稍微休息一下，感谢我们的赞助商AG1。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我很高兴地告诉大家，AG1刚刚推出了他们的最新配方，AG1 Pro。

I'm excited to share that AG1 has just launched their newest formulation, AG1 Pro.

AG1 Pro基于有临床支持的AG1配方，包含维生素、矿物质、益生菌和适应原，并添加了三种重要的新成分：一水肌酸、钙HMB和锌肌肽。

AG1 Pro takes the clinically backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients, creatine monohydrate, calcium HMB, and zinc carnosine.

每份含有五克一水肌酸，支持肌肉力量和表现，以及大脑健康；钙HMB帮助肌肉恢复并减少肌肉分解；锌肌肽则支持并改善肠道内壁。

Each serving has five grams of creatine monohydrate to support muscle strength and performance, as well as brain health, calcium HMB to support muscle recovery and reduce muscle breakdown, and zinc carnosine to support and improve the lining of your gut.

这三种成分都有科学的支持，所以我很高兴看到它们加入AG1配方。

All three of these ingredients have compelling science to support them, and therefore, I love seeing them added to the existing AG1 formula.

大家多半知道，我每天服用AG1，已经差不多14年了。

As most of you know, I've been taking AG1 every day for nearly 14 years now.

早在知道播客是什么之前，我就开始服用它了。

I started taking it long before I even knew what a podcast was.

这是个很棒的产品，现在有了新的AG1 Pro配方，变得更好了。

It's a great product, and it's now made even better with the new AG1 Pro formula.

如果你想试试AG1 Pro，可以去drinkag1.com/huberman，那里有特别优惠。

If you would like to try AG1 Pro, you can go to drinkag1.com/huberman to get a special offer.

AG1现在会在你首次订阅时免费送一瓶Omega-3辅酶Q10。

AG1 is giving away a free bottle of omega-3 coenzyme Q10 with your first subscription.

再说一次，去drinkag1.com/huberman，首次订阅AG1就能免费获得一瓶Omega-3辅酶Q10。

Again, go to drinkag1.com/huberman to get a free bottle of omega-3 coenzyme Q10 with your first AG1 subscription.

接下来我想讨论的补充剂类别，是关于提升认知能力和专注力的。

The next category of supplementation that I'd like to address is supplements related to cognitive enhancement and focus.

只要谈到提升认知和专注力的补充剂，一个主要的类别就是兴奋剂类，其中最常见的是咖啡因，当然也有其他来源。

Anytime we're having a discussion about supplements for enhancing cognitive ability and focus, a major category of those supplements is going to fall into the stimulant category, and that's going to include most often caffeine, although there are other sources of stimulants.

我暂时不打算讨论那些。

I'm not going to touch on those for the moment.

咱们就聊聊咖啡因吧。

Let's just talk about caffeine.

如果你想提高警觉性和专注力，咖啡因是个很有效的方法。

If you want to increase alertness and focus, caffeine is a potent way to do that.

它确实有效。

It works.

另一类能提高警觉性和专注力的兴奋剂，是通过其他方式增加肾上腺素，涉及到所谓的肾上腺素能系统和肾上腺素系统的。

The other category of stimulant that can work in terms of enhancing alertness and focus are going to be things that increase adrenaline in some other way, that are going to touch into or augment the so-called adrenergic and adrenaline systems.

比如育亨宾，还有不同形式的育亨宾，比如α-育亨宾。

And there are things like yohimbine and different forms of yohimbine, like alpha yohimbine.

现在这些东西有很多种形式。

There are multiple forms of these things now.

我建议你去examine.com看看不同的育亨宾形式。

I would go to examine.com to explore the different forms of yohimbine.

有些形式的育亨宾作为兴奋剂确实有效。

There are certain forms of yohimbine that act as stimulants that are effective.

有一种特殊的类型叫做α-育亨宾。

One particular form is called alpha yohimbine.

它有时也叫rauwolscine，拼写是R-A-U-W-O-L-S-C-I-N-E。

It sometimes goes by the name rauwolscine, and that's spelled R-A-U-W-O-L-S-C-I-N-E.

再说一遍，α-育亨宾，它常被用作兴奋剂，也用来促进脂肪消耗和保持清醒。

Again, that's alpha yohimbine, and it's used as a stimulant often to also promote fat loss and alertness.

我必须说，这是一种效果很强但有点危险的补充剂。

I have to say that it's a very potent and somewhat precarious supplement.

有些人在服用后会很焦虑。

Some people experience a lot of anxiety on it.

这可能是因为他们经常空腹服用，或者是在节食的时候服用。

That could also be because they tend to take it on either an empty stomach or in combination with subcaloric diets.

这有点接近极限了，对某些人来说可能效果不太好。

It's sort of getting out on the edge of things that, for some people, can work not so well.

但对其他人来说，他们可能会觉得这是一种非常有效的兴奋剂。

For other people, they might actually find it to be a very effective stimulant.

总的来说，从补充剂的角度来提高认知功能和专注力，咖啡因不管是喝咖啡、喝茶，还是吃片剂或胶囊，只要剂量比咖啡和茶里的低，我觉得确实是探索用兴奋剂类方法来增强认知功能和专注力的一个合理途径。

In general, in terms of supplement-based approaches to increase cognitive function and focus, caffeine, either in coffee or tea form, or in tablet or capsule form, but at lower dosages than you would find in coffee and tea, I think is actually a reasonable way to explore stimulant-based approaches for enhancing cognitive function and focus.

我提到这些，不是因为我觉得你可能不知道咖啡因能提高警觉和专注力——大多数人已经知道这一点，我也承认——而是为了和其他补充剂方法做个对比，那些方法不是靠兴奋剂，而是通过增强某些神经递质通路来提高认知功能和专注力。

I mention all that not because I think that you probably already didn't know that caffeine can enhance alertness and focus, most people already know that, and I acknowledge that, but rather as a contrast point for the other supplement-based approach for increasing cognitive function and focus, which is to increase certain neurotransmitter pathways that are not stimulant based.

比如Alpha-GPC，它基本上是一种胆碱供体，作用于与神经调节物质乙酰胆碱相关的通路，可以增强专注力。

So for instance, Alpha-GPC, which is essentially a choline donor, acts in the pathways related to the neuromodulator acetylcholine and can enhance focus.

所以，剂量在300到600毫克之间，人们在脑力或体力工作时会体验到更高水平的专注力。

So at dosages of anywhere from 300 to 600 milligrams, people experience heightened levels of focus for sake of mental work or physical work.

Alpha-GPC的半衰期大约是四到六个小时，所以相对较短，虽然你未必需要在上床前服用。

The half-life of Alpha-GPC is about four to six hours, so it's relatively short-lasting, although you wouldn't necessarily want to take it right before bed.

我不建议那样做。

I don't recommend that.

它不是兴奋剂。

It is not a stimulant.

它主要是通过增强乙酰胆碱及其相关通路来增强专注力。

It tends to enhance focus by augmenting acetylcholine and acetylcholine pathways specifically.

不过，它确实会让人稍微更清醒一些，所以有些人主观上会觉得整体刺激感增强了，但它和咖啡因那种兴奋剂不一样。

Now, it does create a little bit of an increase in alertness, so some people actually perceive it subjectively as an increase in overall stimulation, but it's different than a caffeine type stimulant.

比如，单独服用300到600毫克的Alpha-GPC，能让人们更专注，但不会让人感到紧张不安或过度兴奋。

So for instance, 300 milligrams to 600 milligrams of Alpha-GPC taken alone will allow people to be more focused, but doesn't tend to make people feel jittery or overstimulated.

类似地，单独服用500到1000毫克，或者之间的剂量，比如L-酪氨酸，这是一种氨基酸，是多巴胺的前体，属于另一种神经递质，单独服用，或者结合使用——当然，我个人觉得最好还是分开产品来尝试，但如果你已经分别试过Alpha-GPC和L-酪氨酸，发现它们对你都有效，然后决定把它们一起用，那也可以。

Similarly, 500 milligrams to 1,000 milligrams, or somewhere in between, of something like L-Tyrosine, which is an amino acid precursor to dopamine, a different neuromodulator, taken alone or in conjunction with, again, I believe in separating these things out by product, but I suppose you could take Alpha-GPC and L-Tyrosine together if you had already tried them separately and decide they worked well for you, and then you decide to combine them.

人们通常会体验到的是，Alpha-GPC带来的胆碱能刺激和L-酪氨酸带来的多巴胺能刺激，或者仅仅L-酪氨酸或Alpha-GPC单独使用，都能提高专注力，而不会有咖啡因那种全身性的兴奋感。

What people tend to experience is that the cholinergic stimulation from Alpha-GPC and the dopaminergic stimulation from L-Tyrosine, or simply L-Tyrosine alone, or Alpha-GPC alone, leads to increased levels of focus without the kind of overall feelings of stimulant-based alertness that one would experience with caffeine.

当然，确实有产品和有人会把这三样东西——咖啡因、Alpha-GPC和L-酪氨酸——组合在一起。

And indeed, or I should say, of course, there are products out there and there are people out there that combine all three of these things together, caffeine, Alpha-GPC, and L-Tyrosine.

虽然我并不是说这是好是坏，但我想建议的是，任何时候你开始探索任何补充剂的认知增强效果

And while I'm not suggesting that's a good or a bad thing, I would suggest that anytime you start to explore the cognitive-enhancing effects

和专注力增强效果时，你应该问一问哪些是兴奋剂，比如咖啡因和α-育亨宾，哪些更偏向于影响神经递质系统，比如Alpha-GPC和L-酪氨酸，并且在概念上把这两类分开。因为像α-育亨宾和咖啡因这类东西主要作用是提高警觉性，但不会让你的专注力更集中；而像Alpha-GPC和L-酪氨酸这类东西倾向于不那么提高警觉性，但更能让你的专注力更集中。

and the focus-enhancing effects of any supplement, that you ask which ones are stimulants, so for instance, caffeine and Alpha Yohimbine, which ones tend to tap more into neuromodulator systems like Alpha-GPC and L-Tyrosine, and to separate those out conceptually, because whereas things like Alpha Yohimbine and caffeine will mostly serve the role of increasing levels of alertness, but not tightening your focus, things like Alpha-GPC and L-Tyrosine tend to serve the role of less elevation and alertness, but more tightening of focus.

而这也是为什么人们常把这些组合起来一起使用的原因。

And this, of course, is why people often stack these and take them in combination.

所以我觉得这是一个很重要的区别，但大多数人没有意识到。

So I think it's a very important distinction that most people aren't aware of.

我在这里并不是要告诉你，基于兴奋剂的方法或者基于神经调节剂的方法哪个更好或更差。

So I'm not here to tell you that the stimulant-based approach or the neuromodulator-based approach is better or worse.

它们只是彼此不同而已。

They are simply different from one another.

不过，我要说，如果你真的想尝试这些，我觉得在把它们组合成一个配方之前，先分别单独探索每种是很重要的。

Although, I will say that I think it is important to explore them separately, if indeed you're going to explore any of them, before you would start to combine them in a single formula.

再说一次，要找到最适合你的东西，还是在单一成分上入手比较好。

Again, individual ingredients are going to be the way to go in terms of figuring out what's best for you.

我经常在进行一些认知工作或者锻炼之前，服用300毫克的Alpha-GPC。

I will routinely take 300 milligrams of Alpha-GPC prior to some cognitive work or prior to a workout.

我确实经常把它和咖啡因一起摄入，不是通过胶囊或药片，而是通过一杯咖啡或者马黛茶。

I do often combine that with some caffeine, not in capsule or pill form, but rather in the form of a cup of coffee or yerba mate.

就我而言，举个例子，L-Tyrosine能够非常有效地提高我的专注力，但之后我往往会感到精神明显下降，所以我倾向于避开它，不过有些人耐受得很好，而且真的很喜欢它。

And it turns out that for me, just by way of example, L-Tyrosine is something that works very powerfully to elevate my level of focus, but that I tend to crash pretty hard afterward, and so I tend to err away from L-Tyrosine, but some people tolerate it really well and actually really like it.

我依靠另一种东西来提升多巴胺，那就是苯乙胺，它的效果持续时间会比较短一些。

I rely on something else for dopamine augmentation, which is phenylethylamine, which is a little bit more short-lasting.

再说一遍，我给自己制定这些方案是通过不断调试和组合，但主要是先单独尝试每种成分，然后再把它们混合成某种配方，在锻炼前或认知任务前使用。我建议你也用同样的方式去探索，因为这样能帮你找到最适合自己的方案，而只有你自己才能决定哪种最适合你。

Again, I arrived at these protocols for myself by mixing and matching, but mostly by trying individual ingredients alone before combining them into any sort of cocktail before taking them before a workout or before a cognitive work bout, and I suggest that you explore them in the same way, because that's going to deliver you to the best possible protocols for you, which only you can determine.

我想快速休息一下，感谢我们的赞助商Mateina。

I'd like to take a quick break and acknowledge our sponsor, Mateina.

Mateina生产了我最爱的零糖冷萃马黛茶。

Mateina makes my absolute favorite zero-sugar cold brew yerba mate.

事实上，我还帮忙创造了最新的口味。

In fact, I helped create the newest flavors.

这个播客的听众都知道，马黛茶是我长期以来的首选咖啡因来源。

Listeners of this podcast know that yerba mate is my preferred caffeine source and has been for a long time.

这是因为马黛茶能提供平稳的能量提升，不会让你感到紧张不安，而且它还有很多其他潜在的好处，比如帮助调节血糖、改善消化、轻微抑制食欲等等。

That's because yerba provides a smooth energy lift without giving you the jitters, and it has many other potential benefits, such as helping to regulate blood sugar, improving digestion, mild appetite suppression, and more.

我可以告诉你，试过各种品牌的热饮和冷饮马黛茶之后，Mateina是我绝对最喜欢的。

And I can tell you that having tried all the different brands of yerba, hot and cold, Mateina is my absolute favorite.

所以我甚至成了这家公司的部分股东。

So much so that I became a partial owner in the company.

我们一起开发的那些口味，我得说，真的很棒。

And the flavors we developed together, I have to say, are fantastic.

覆盆子柚子味可能是我的最爱，不过我也喜欢薄荷味，还有桃子味也很喜欢。

Raspberry yuzu is probably my favorite, but I also like the mint flavor and I love the peach flavor.

所以我真的选不出唯一的一个。

So I really can't pick just one.

我都爱。

I love them all.

事实上，我每天至少喝三罐，你经常能在我的播客录制现场看到桌子上放着这些饮料。

In fact, I drink at least three cans of them every day, and you'll often see them on the table during my podcast recordings.

如果你想试试Mateina，可以访问drinkmateina.com。

If you want to try Mateina, you can go to drinkmateina.com.

你也可以在全美各地的Whole Foods和Sprouts市场找到Mateina。

You can also find Mateina at both Whole Foods and Sprouts market nationwide.

而且现在Mateina在全国所有的Earth Bar门店都有售。

And Mateina is now being sold at all Earth Bar locations nationwide.

所以一定要去Whole Foods、Sprouts，还有现在的Earth Bar看看Mateina，全国都有卖。

So be sure to check out Mateina nationwide at Whole Foods, Sprouts, and now Earth Bar as well.

我觉得确实有一类补充剂，能大大增加抵消抑郁的可能性，甚至可能直接或间接改善情绪——科学文献里对我接下来要讲的内容是有证据的——还能改善代谢功能、心血管功能，并且增强我们专注工作的能力。

I do think there's a category of supplements that can greatly enhance the probability of offsetting depression and maybe even improve mood directly or indirectly, there's evidence for what I'm about to tell you within the scientific literature, and improve metabolic function, cardiovascular function, and also enhance our ability to do focused work.

我这里指的就是所谓的omega-3必需脂肪酸，特别是必需脂肪酸的omega-3形式。

And here I'm referring to the so-called omega-3 essential fatty acids, in particular the omega-3 form of the essential fatty acids.

现在有很多数据表明，每天摄入一到三克EPA，特别是以鱼油胶囊或液体的形式，对大脑和身体健康的多个方面都有好处，还能提高专注力和认知能力。

There's now a lot of data showing that ingesting one to three grams of EPA, in particular, in the form of either fish oil capsules or liquid, can be beneficial for a number of different aspects of brain and body health and can enhance focus and cognitive ability.

关键在于，如果某人的预算有限，买不起我们之前提到的那种基础补充剂，比如Athletic Greens或类似产品，但他们有预算买高质量的高品质omega-3鱼油，而且摄入量足够，每天超过一克EPA。

The point here is that if somebody has a limited budget to purchase supplements and cannot afford a foundational supplement in the sort that we talked about earlier, Athletic Greens or similar, but they do have a budget that would allow them to purchase a high-quality omega-3 fatty acid fish oil, and to ingest it in quantities sufficient enough to get above that one gram of EPA per day.

再说一遍，这真的很重要。

Again, this is really important.

如果你看产品标签，经常会看到1500或1600毫克的必需脂肪酸，但关键是看EPA，要确保每天EPA摄入量超过一克这个门槛。

If you look at the product labels, you'll often see 1,500 or 1,600 milligrams of essential fatty acids, but the key is the EPA, to make sure that you're above that one gram per day EPA threshold.

但如果有人问我，哪种单一成分的补充剂对提升心理健康、身体健康和表现作用最大？

But if I were to be asked, what is the one supplement that is a single-ingredient supplement that serves the greatest role in increasing mental health, physical health, and performance?

再说一遍，这指的是单一成分的补充剂。

So again, this would be single-ingredient supplement.

我会说是高质量的omega-3脂肪酸，通常以鱼油的形式摄入。

I would say it's going to be a high-quality omega-3 fatty acid, typically taken in the form of fish oil.

当然，你需要根据自己的预算等因素来决定。

Again, you have to decide based on your budget, et cetera.

我还想谈谈另一大类补充剂，那就是基于食物或模拟食物的补充剂。

I do want to touch on this vast category of supplementation that includes food-based or food mimic type supplements.

比如乳清蛋白、牛奶蛋白、鸡蛋蛋白或植物蛋白。

So this would be, for instance, whey proteins or milk proteins or egg proteins or plant proteins.

这个话题本身就需要一整集来讨论。

That's a discussion that in and of itself deserves an entire episode.

如果你想了解哪种蛋白质和蛋白质来源最具生物利用度，最有利于蛋白质合成、运动恢复和增肌等，我建议你看看我和Layne Norton博士的那期节目，他在里面详细讲了每日总蛋白质需求。

If you want to understand which types of protein and source of proteins are going to be the most bioavailable, the best for protein synthesis, for recovery from exercise, building muscle, et cetera, I'd like to refer you to a segment within the episode that I did with Dr. Layne Norton where he talks about total protein needs per day.

对大多数人来说，每天每磅体重大约一克，不过根据活动量等因素会有些变化。

It's about one gram per pound of body weight per day for most people, although there's some variation depending on activity, et cetera.

这些蛋白质的来源和质量非常重要，当然这就引出了关于补充剂中蛋白质质量和类型的讨论，比如乳清蛋白或者酪蛋白，酪蛋白是一种基于牛奶蛋白的补充剂。

And the quality of sourcing of those various proteins is extremely important, and that of course leads to a discussion about the quality and type of protein that would be present in a supplement like a whey protein supplement or casein, which is a milk protein-based supplement.

那部分讨论在我和他一起做的节目中有分段，并且有时间戳。

That discussion is segmented and timestamped in the episode that I did with him.

你可以在hubermanlab.com上找到。

You can find it at hubermanlab.com.

他其实提到了一些关于土豆蛋白的有趣数据，认为它可能对那些不想吃乳清蛋白的人来说是一种很好的植物替代品，但事实上，乳清蛋白对于达到或超过蛋白质摄入阈值非常有用，这不仅是为了增肌，虽然它在这方面很棒，但也有其他用途。

He actually pointed to some interesting data on potato protein as perhaps being a great plant-based substitute for those that don't want to take whey-based protein, but the fact that whey-based proteins can be very useful for getting to and above a protein threshold for all sorts of reasons, not just for muscle building, although it's great for that, but for other purposes as well.

而这只是基于食物或模拟食物的补充剂中的一种。

And that's but one category of food-based or food mimic type supplements.

这个领域非常广阔，我们没办法详细展开，但我确实想承认这些补充剂都存在。

There's a huge landscape of this, far too much for us to get into in any kind of reasonable detail, but I do want to acknowledge that those all exist.

关键是，虽然它们在提供

The key thing to understand is that while they can serve a great role in providing

替代那些你可能原本吃不了的餐食，而且它们往往很方便，因为你可以喝下热量而不是吃下去，我想大多数人会同意，从天然食物中摄取相当一部分营养是有益的，原因有很多，尤其是随之而来的纤维，以及食物本身让我们感到饱腹的量。

replacement for meals that you perhaps couldn't have consumed otherwise, and while they often are very convenient because you can drink as opposed to eat your calories, I think that most people would agree that getting some significant fraction of your nutrition from whole foods is going to be useful for a variety of reasons, in particular the fiber that comes along with it, the bulk of the food that tends to make us feel sated,

当然，很多维生素、矿物质以及其他包含在食物中的成分，还有动物蛋白等食物中的必需脂肪酸，在大多数（如果不是全部的话）这类模仿食物的粉末和替代品中，都是不存在的。

and of course, the fact that a lot of vitamins and minerals and other things that are contained within foods, as well as essential fatty acids in foods like animal-based proteins, are not going to be present in most, if not all, of those kind of food mimic type powders and replacements for food.

我们今天节目中已经聊过几个主题，现在我想再强调一下，因为它们对于制定一个合理的补充方案至关重要。

There are a couple of themes that we've talked about a few times during today's podcast that I'd like to reiterate now because they are so crucial to developing a rational supplementation protocol.

最重要的一点是，除非我们在谈论基础营养支持，也就是覆盖维生素、矿物质、消化酶、益生菌、益生元和适应原，否则我们应该专注于单一成分的配方。

The most important of which is, unless we're talking about foundational nutritional support, that is coverage of vitamins, minerals, digestive enzymes, probiotics, prebiotics, and adaptogens, we should really be focusing on single-ingredient formulations.

包含我刚才列出的所有成分的基础补充剂，合在一起，是没问题的。

Foundational supplements that include all those things I just listed off all combined in one supplement are fine.

我只是看不到其他实用或合理的方法来通过单一成分配方获取所有这些成分。

I simply don't see any other practical or reasonable way to get each and every one of those things through single-ingredient formulations.

然而，当你开始考虑并实际探索诸如针对睡眠、激素健康或认知功能的补充时，单一成分配方会给你最大的能力和控制力。

However, when you want to start thinking about and actually practically exploring things like supplementation for sleep or hormone health or cognitive function, the single-ingredient formulations are going to give you the most power and control.

它们能确保你找到最低有效剂量，能排除那些对你无效或可能以某种方式对你有害的东西。

They're going to make sure that you can find the minimal effective doses, that you can rule out things that are not effective for you or that may be detrimental for you in whatever fashion.

这不仅仅关乎性价比，还在于能够搭配出一些小规模、易于管理的补充剂组合，你不依赖它们，但确实觉得它们能增强你重视的健康各个方面。

And it's not just about cost-effectiveness, it's also about arriving at small kits or cocktails of supplements that you can really manage and work with, that you're not dependent on, but that you really feel can augment the various aspects of your health that are important to you.

这就是今天这集节目的核心内容。

So that's really what today's episode is about.

尽管我们讨论了特定补充剂及其在心理、身体健康和表现这些不同领域的作用，今天的节目真正目的是给你提供资源和框架，让你思考如何对待补充剂，如何应对补充剂使用中的难点和痛点，如何在不花费过多金钱的情况下最大化补充剂方案的效果，以及如果你的经济条件不允许大量探索补充剂，如何快速锁定最有效的补充剂并充分利用它们带来的所有益处。

Even though we had coverage of specific supplements and their functions in these different domains of mental and physical health and performance, today's episode was really geared toward giving you resources and a framework to think about how to approach supplementation, how to navigate sticking points and pain points in supplementation, how to get the most out of your supplementation regimen without spending an excessive amount of money, and if you don't have finances to allow for a lot of exploration of supplements, how to narrow in on the most effective supplements the most quickly and derive all the benefits that you can from them.

最后一点，和今天我们讨论的几个主题有所重复，但我想我并没有明确说过，那就是虽然“补充剂”这个词听起来像是要在营养或其他生活的方面之上添加或弥补不足的东西，但实际上许多补充剂是效果相当强的化合物。

And as a final point that is redundant with a few of the themes we talked about today, but that I don't think I ever really explicitly stated, is that while the word supplement makes it sound like these compounds are something just to add on top of or compensate for deficiencies in nutrition or other areas of your life, many of them are actually quite potent compounds.

这些是不需要处方药、但确实能显著影响你更清晰思考、更好睡眠、支持激素功能的强效分子。

These are potent non-prescription molecules that really can move the needle in terms of your ability to think more clearly, sleep better, support your hormone function.

但一如既往，它们只是各种因素组成的一个生态系统中的一个元素，其他因素还包括你的行为，包括该做什么和不该做什么，你的营养，甚至可能包括你正在服用或希望减少剂量或完全停用的处方药。

But as always, they are just one element within an ecosystem of other factors, such as your behaviors, which includes dos and don'ts, such as your nutrition, maybe even such as prescription drugs that you also might happen to be taking or hoping to be taking less of or removing completely.

再次强调，如果你想调整处方药，必须和医生讨论。

Again, that has to be done in discussion with physicians if you're going to do it at all.

但真正的重点是，我们所谓的补充剂，实际上是更大系统中的一种强大齿轮，这个系统旨在帮助每个人定制自己的工具，以支持心理、身体健康和表现。

But the real point here is that what we call supplements are actually a powerful gear within a larger system aimed at each and every one of us customizing tools for our mental, physical health, and performance.

再次感谢你加入今天的讨论，我们聊了关于补充剂的所有内容，更重要的是，如何为你制定一个理性且特别有效的补充剂方案。

So thank you once again for joining me for today's discussion all about supplementation, and more importantly, how to develop a rational and especially effective supplementation protocol for you.

最后但同样重要的是，感谢你对科学的兴趣。

And last but certainly not least, thank you for your interest in science.