补充这10种物质能帮你改善身体各种机能健康，来看看你身体需要补充哪种物质，以及应该如何摄取吧~

　　1. Caffeine

　　咖啡因

　　What it is:

　　是什么：

　　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种子、叶子和果实中的透明生物碱，普遍存在于咖啡豆、茶、巴拉圭茶和瓜拉纳浆果中。

　　What it does:

　　功效：

　　It's most known for its stimulant effects. Caffeine can actually have benefits for exercise as well.

　　众所周知它有使人兴奋的功效，对锻炼也真的很有好处。

　　How to take it:

　　如何摄取：

　　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.

　　补充咖啡因100mg正常可以提神，200mg可以燃烧脂肪，500mg有助于锻炼释放体力。

　　2. Creatine

　　肌酸

　　What it is:

　　是什么：

　　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机酸，帮助体内细胞补充能量。最常见的天然来源包括红色瘦肉和鱼肉。

　　What it does:

　　功效：

　　Creatine supplementation has neuroprotective and cardioprotective benefits, and also aids the brain, bones, muscle, and liver.

　　补充肌酸能保护神经和心脏，也有益于大脑、骨骼、肌肉和肝脏。

　　How to take it:

　　如何摄取：

　　Doses of 0.66g per pound of body weight for the first week, followed by a 5g dose daily, are recommended.

　　建议第一周每磅体重摄取0.66g即可，随后每天5g。

　　3. Inositol

　　肌糖

　　What it is:

　　是什么：

　　Inositol, or more specifically myo-inositol, is a molecule similar to glucose that is critical in cellularsignaling.

　　肌糖，更专业的名称叫肌醇，是一种类似于葡萄糖的微粒，对细胞信号传递有重要作用。

　　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.

　　大量摄取肌糖可以有效治疗患惊恐发作(一种疾病)和焦虑的慢性病人，也有轻度抗抑郁作用。

　　How to take it:

　　如何摄取：

　　Doses of 14 to 18 grams of the powdered substance or 4 to 5 grams of the soft gel formulation are necessary.

　　粉末状肌糖要摄取14-18g，或者吃4-5g软胶囊。

　　4. Omega-3 Fatty Acids

　　Ω-3脂肪酸

　　What it is:

　　是什么：

　　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脂肪酸有三种，但补充剂里只含两种：二十碳五烯酸(EPA)和二十二碳六烯酸(DHA)，这些酸类自然形成于鱼肉中。

　　What it does:

　　功效：

　　Supplementation has all kinds of benefits, including healthier blood vessels, reduced risk for plaquebuildup, and a decreased risk for diabetes and several forms of cancer.

　　补充Ω-3脂肪酸有各种好处，包括血管健康，降低血小板累积、患糖尿病和几种癌症的风险。

　　How to take it:

　　如何摄取：

　　One gram taken daily is recommended to help reach adequate levels.

　　建议每日摄取1g就能获取充足的Ω-3脂肪酸。

　　5. Melatonin

　　褪黑素

　　What it is:

　　是什么：

　　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.

　　褪黑素是一种大脑中产生的激素，是调节睡眠的关键。也自然产生于一些植物中，如水稻、玉米、番茄、可食用水果和圣约翰草。

　　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.

　　对倒班造成睡眠紊乱和患有时差综合征的人能有效改善睡眠。褪黑激素也是强抗氧化剂，对眼睛健康、治疗耳鸣和改善情绪都有好处。

　　How to take it:

　　如何摄取：

　　For help with sleep, doses of between 500mcg and 5mg taken shortly before sleep have been shown to be effective.

　　为了促进睡眠，入睡前摄取500mcg-5mg就能起效。