Huberman 博士强调，补充剂应当建立在行为基础之上。先把睡眠、运动、晨间光照和饮食打稳，再考虑具体补充方案。对大多数人来说，补充剂更适合用来补短板，而不是替代基础习惯。
子主题
促进心理健康的补充剂
补充剂可以通过直接影响神经递质，或间接改善睡眠、激素和压力反应，来支持 心理健康。例如，肌醇六磷酸（myo-inositol）和镁常被用来改善睡眠质量与放松感，而更好的睡眠本身就会改善情绪、专注和压力耐受力。若补充方案要真正有效，它最好和规律作息、运动、自然光照、减少夜间光照等行为一起使用。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:38:55 Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements | Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements | Developing a Rational Approach to Supplementation for Health & Performance |
| 02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava | Supplements for Anxiety, Fear: Saffron, Inositol, Kava | Erasing Fears & Traumas Based on the Modern Neuroscience of Fear |
| 01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support | Non-Prescription Chemical Compounds For Additional Anti-Stress Support | Tools for Managing Stress & Anxiety |
促进身体健康的补充剂
Omega-3 脂肪酸、维生素 D3 和镁，是最常见的基础型健康补充剂之一。Omega-3 对心血管、炎症和认知功能有帮助；维生素 D3 与骨骼、免疫和激素功能相关；镁则参与神经与肌肉功能、能量代谢和睡眠调节。很多人饮食里并不足够，因此这几类补充剂经常被优先考虑。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 | Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 | Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance |
| 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen | Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen | Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity |
| 01:42:20 Supplements: Vitamin C, Vitamin D | Supplements: Vitamin C, Vitamin D | How to Prevent & Treat Colds & Flu |
提升专注与生产力的补充剂
咖啡因、L-酪氨酸和 Alpha-GPC 常被用于支持专注、警觉和工作记忆。咖啡因最常见，但要注意摄入时机，避免影响夜间睡眠；L-酪氨酸更常用于压力下的专注维持；Alpha-GPC 则常被视为乙酰胆碱支持工具。使用时最好先单独测试，再考虑叠加。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:47:53 Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness | Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness | Focus Toolkit: Tools to Improve Your Focus & Concentration |
| 01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC | Acetylcholine: Circuits Underlying Focus; Alpha-GPC | ADHD & How Anyone Can Improve Their Focus |
| 01:24:43 Tool: Omega-3 Essential Fatty Acids | Tool: Omega-3 Essential Fatty Acids | Focus Toolkit: Tools to Improve Your Focus & Concentration |
放松与睡眠的补充剂
镁、L-茶氨酸和 myo-inositol 常用于放松与睡眠。镁有助于降低神经兴奋性，L-茶氨酸可以缓和焦虑感，而 myo-inositol 可能帮助睡眠延续和再次入睡。睡眠补充剂不应每晚都固定依赖；更好的做法是把它们当作帮助你建立更稳定睡前状态的辅助工具。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:44:50 Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate | Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate | Dr. Rhonda Patrick: Micronutrients for Health & Longevity |
| 00:43:45 Supplements to Support Sleep: Myo-Inositol, Theanine | Supplements to Support Sleep: Myo-Inositol, Theanine | Developing a Rational Approach to Supplementation for Health & Performance |
| 01:24:47 Peptides for Sleep, Pinealon, Epitalon | Peptides for Sleep, Pinealon, Epitalon | Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity |
嘉宾专家
- Dr. Peter Attia_zh 🔗 https://peterattiamd.com/
- Dr. Rhonda Patrick_zh 🔗 https://www.foundmyfitness.com/
- Dr. Andy Galpin_zh 🔗 https://www.andygalpin.com/
- Dr. Matthew Walker_zh 🔗 https://www.sleepdiplomat.com
资源
文章与研究论文
- Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults
- Tyrosine Improves Working Memory in a Multitasking Environment
- Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data
- Review of EPAs for the treatment of depression
- Effect of magnesium supplementation on subjective anxiety and stress
其他资源
- Examine.com: Evidence-based Analysis on Supplements & Nutrition
- FoundMyFitness Omega-3 Supplementation Guide