在巨大的工作压力、难以排遣的健康焦虑，以及过剩的健康知识三重挤压下，我们似乎正在处于一种营养补剂选择困难症当中，也经常过着一种假装很健康的生活：把饮食营养，外包给各种维生素补充剂；把熬夜的旧账，外包给护肝片；把皮肤健康，外包给内服美容液。

这一期播客，我们希望在科学证据的支撑下，从不同人群的需求出发，做一期（可能）是最全面的营养补剂选择攻略。

通过文献和市场调研报告，再结合听众留言和群里的讨论，我们总结了人们选择营养补剂的需求和场景包括：基础健康支持、能量和疲劳管理、睡眠、脱发、消化和肠道健康、骨骼与关节健康、心血管健康、美肤与抗衰老、运动表现与肌肉恢复、特殊生理阶段支持（如孕期、更年期）、认知功能与脑健康、代谢与体重管理、眼部健康。

我们也按照从大众需求到小众需求的顺序，从以上场景中展开聊聊，每一个场景下，人们的需求是什么？为什么会产生这类需求？以及现有的营养补剂成分如何能帮助改善这一需求，提升健康状态？

我们从最权威的科研论文出发，争取用最科学的证据给大家解释清楚这些问题。我们也会把提到的不同场景和营养补剂的成分用时间轴的方式标注出来，方便大家收听。

时间轴：

00:01:43 三重压力下我们似乎都处在营养补剂选择困难症当中

00:04:49 营养补剂需求和场景分类

00:07:46 基础健康支持（提到营养补剂成分：维生素D、C、B族、复合维生素、镁、锌）

00:22:07 能量和疲劳管理（辅酶Q10、L茶氨酸、铁）

00:26:45 改善睡眠（褪黑素、γ-氨基丁酸（GABA）、苏糖酸镁）

00:29:15 脱发（锯棕榈提取物）

00:31:10 消化和肠道健康（益生菌、AKK瘦子菌、益生元、姜黄素、L-谷氨酰胺、纤维补剂）

00:40:52 骨骼与关节健康（钙与维生素D、骨胶原蛋白、氨糖软骨素）

00:46:28 三高、心血管健康（ω3脂肪酸-鱼油、白藜芦醇、甜菜碱、纳豆激酶）

00:53:12 美肤和抗衰（NMN、胶原蛋白肽、透明质酸）

01:00:35 认知功能与脑健康（磷脂酰丝氨酸、银杏叶提取物）

01:03:18 运动表现与肌肉恢复（支链氨基酸、肌酸、蛋白粉)

01:07:24 特殊生理阶段的支持如孕期、更年期（叶酸、大豆异黄酮)

01:11:29 代谢与体重管理（共轭亚油酸、左旋肉碱)

01:15:32 眼部健康（叶黄素、β胡萝卜素、花青素)

微信搜索“营养工厂”，或用微信扫描或识别下面的小程序码，即可找到营养工厂小程序。

如果购买的话可以向客服报“万物生长”备注，平台会给您双倍积分奖励。积分可以兑换减龄咖啡、减龄饮料、补剂盒、防蓝光眼镜、保温杯等礼品。

#song list

• Cello Suite No. 1 in G Major, BWV 1007:I. Prélude - Janos Starker
• Love From Me-Johnson Rodgie
• Study With Me - Snuggles
• Mark Masri - Santa Lucia

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#参考文献

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Allen, L. H. "The role of folate in pregnancy and fetal development." American Journal of Clinical Nutrition, 2008.
Blom, H. J., et al. "Folic acid, homocysteine, and cardiovascular disease: A review." Current Opinion in Clinical Nutrition and Metabolic Care, 2011.
Berger, F., et al. "Nicotinamide mononucleotide: A key NAD+ intermediate in mammals." FEBS Journal, 2004.
Mills, K. F., et al. "Nicotinamide mononucleotide improves age-associated physiological decline in mice." Cell Metabolism, 2016.
Walker, L., et al. "Melatonin as a treatment for jet lag and sleep disorders." Cochrane Database of Systematic Reviews, 2007.
Patel, D. P., et al. "A review of the use of biotin for hair loss." Journal of the American Academy of Dermatology, 2017.
Almohanna, H. M., et al. "The role of vitamins and minerals in hair loss: A review." Dermatology and Therapy, 2019.
Kil, M. S., et al. "Association between serum zinc levels and hair loss in patients with androgenetic alopecia." Annals of Dermatology, 2013.
Mahamid, M., et al. "Vitamin D and alopecia areata: A review." Dermatology and Therapy, 2020.
Kwon, O. S., et al. "Green tea extract and hair growth." Journal of Dermatological Science, 2007.
Bolke, L., et al. "Collagen supplementation improves hair structure and density." Journal of Cosmetic Dermatology, 2019.
Rossi, A., et al. "Efficacy of saw palmetto extract in male androgenetic alopecia." International Journal of Trichology, 2012.
Shimizu, S., et al. "Coenzyme Q10 supplementation and hair health." Experimental Dermatology, [publication year not specified].
Patel, D. P., et al. "A review of the use of biotin for hair loss." Journal of the American Academy of Dermatology, 2017.
Almohanna, H. M., et al. "The role of vitamins and minerals in hair loss: A review." Dermatology and Therapy, 2019.
Kil, M. S., et al. "Association between serum zinc levels and hair loss in patients with androgenetic alopecia." Annals of Dermatology, 2013.
Mahamid, M., et al. "Vitamin D and alopecia areata: A review." Dermatology and Therapy, 2020.
Kwon, O. S., et al. "Green tea extract and hair growth." Journal of Dermatological Science, 2007.
Bolke, L., et al. "Collagen supplementation improves hair structure and density." Journal of Cosmetic Dermatology, 2019.
Rossi, A., et al. "Efficacy of saw palmetto extract in male androgenetic alopecia." International Journal of Trichology, 2012.
Shimizu, S., et al. "Coenzyme Q10 supplementation and hair health." Experimental Dermatology, [publication year not specified].
Loftfield E, O'Connell CP, Abnet CC, et al. Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts. JAMA Netw Open. 2024;7(6):e2418729. Published 2024 Jun 3. doi:10.1001/jamanetworkopen.2024.18729

E.94 健身、抗衰、美肤、睡眠、三高、消化，不同人营养补剂怎么选（最全攻略

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