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 stimulant¹ 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 molecule² similar to glucose³ that is critical in cellular⁴ signaling.

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 chronic⁵ 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 vessels⁶, reduced risk for plaque⁷ buildup, and a decreased risk for diabetes⁸ 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 hormone⁹ that your brain already produces and secretes¹⁰ to regulate sleep. It is also found naturally occurring in some plants, like rice, corn, tomatoes, edible¹¹ 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 disorders¹² 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。