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【听友福利】
【内容简介】
吃了8年补剂，我现在只留2种。
这期不光讲"吃什么"，还教你"怎么判断"——4个问题识破智商税：
① 解决的是"缺乏"还是"增强"？
② 证据来自人体实验还是小白鼠？
③ 效果量级有多大？
④ 性价比值不值？
肌酸、鱼油、维生素D、镁、锌、姜黄、南非醉茄、辅酶Q10……12种常见补剂，按证据强度分成三大梯队，一次讲透。
【收听攻略】
00:00 开场：补剂最大的坑不是吃错，是放错位置
02:02 核心观念：生活习惯没做好，再贵的补剂都补不回来
03:10 大实话：证据扎实的 vs 噱头大于证据的
04:20 判断补剂的4个问题
07:46 肌酸
14:41 Omega-3
17:11 维生素D
18:43 D3+K2
20:53 镁
23:15 锌
25:16 姜黄素
27:21 南非醉茄
31:11 辅酶Q10
33:03 益生菌
33:50 乳清蛋白
35:17 咖啡因
36:39 甜菜根
37:44 5条安全原则
40:39 主播的补剂清单
43:47 总结
【参考文献】
Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
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Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
National Institute of Diabetes and Digestive and Kidney Diseases. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury — Ashwagandha. Last updated December 2024.
UK Committee on Toxicity of Chemicals in Food, Consumer Products and the Environment (COT). (2025). Review of the safety of ashwagandha (Withania somnifera) in food, drinks and food supplements.
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Jones, A. M. (2014). Dietary nitrate supplementation and exercise performance. Sports Medicine, 44(S1), 35-45.
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