6. Berberine

黄连素

What it is:

是什么：

Berberine is an ammonium salt found in plants such as goldenseal and Calirofnian poppy.

黄连素是一种铵盐，存在于一些植物中，如白毛茛和加州罂粟。

What it does:

功效：

Berberine is incredibly good at regulating blood sugar levels.

黄连素尤其对控制血糖有效。

How to take it:

如何摄取：

Effective doses range from 900mg to 2,000mg daily, divided into three doses taken with or shortly after meals.

每天摄取900mg-2,000mg能起效，可以分成三次和饭一起服下或饭后立刻服下。

7. Bacopa Monnieri

假马齿苋

What it is:

是什么：

Bacopa is one of the few scientifically verified herbal nootropics -- a term for supplements shown to have enhancing effects on various aspects of brain function.

假马齿苋是少数的一种科学验证的草本健脑药，这种物质的补充对大脑功能各个方面都有促进作用。

What it does:

功效：

Supplementation has been shown to have positive effects on memory. Bacopa has also been shown to have minor¹ benefits in people suffering from symptoms of depression and anxiety.

补充这种物质被表明对记忆有积极影响，假马齿苋对患抑郁和焦虑的人有轻微好处。

How to take it:

如何摄取：

Clinical trials have shown to be effective when 300 mg doses were administered and bacoside content (the active component) was 55%.

临床试验表明服用300 mg效果明显，其中假马齿苋皂苷（有效成分）的含量是55%。

8. Vitamin K

维生素K

What it is:

是什么：

Vitamin K is an essential and often overlooked vitamin. Vitamin K is found naturally in leafy green vegetables like kale, spinach², mustard and collard greens, swiss chard and parsley.

维生素K是基本的、也是常被忽视的一种维生素。维生素K自然产生于绿叶蔬菜中，如羽衣甘蓝、菠菜、芥菜和绿叶羽衣甘蓝、唐莴苣和欧芹中。

What it does:

功效：

Supplementation of vitamin K is very important for maintaining good bone health as well as healthy blood coagulation³.

补充维生素K对于保持骨骼健康和正常凝血功能都很重要。

How to take it:

如何摄取：

Taking a supplement in the form of a pill will certainly guarantee you get adequate vitamin K support, and multivitamins will certainly help you meet your daily requirement. Eating any decent-sized serving of any of the leafy green vegetables mentioned above will certainly help you meet those same requirements naturally.

吃片剂来补充当然能保证你获取充足的维生素K，复合维生素也能帮你满足每日所需。适量吃上述任何一种绿叶蔬菜当然能帮你自然摄取足量的维生素K。

9. Vitamin D

维生素D

What it is:

是什么：

The most common natural source for vitamin D is the sun, although it is also found in fish and eggs.

虽然鱼肉和蛋类中也含有维生素D，但最常见的自然来源是太阳。

What it does:

功效：

Increased cognition, better immune health, better bone strength, reduced risk of cancer and heart disease are just some of what to expect.

提高认知能力、改善免疫系统健康、改善骨骼强度、降低患癌症和心脏疾病的风险，这些都只是维生素D的部分功效。

How to take it:

如何摄取：

For most people not living in extremely northern or southern areas relative to the equator, doses of 1,000 to 2,000 IU should be ideal. 10,000 IU is considered to be the safe upper limit for supplementation.

对于大多数没有住在赤道南北极地的人来说，1,000-2,000 IU是理想补充量。10,000 IU被认为是安全的补充上限。

10. Rhodiola Rosea

红景天

What it is:

是什么：

It's been a part of traditional Chinese medicine for a long time, and has also seen popularity in Russia and Scandinavian countries as well.

很久以来它一直是一种传统中药，在俄罗斯和斯堪的纳维亚国家也很受欢迎。

What it does:

功效：

Rhodiola might be helpful in combating stress and depression.

红景天可能有助于缓解压力和抑郁。

How to take it:

如何摄取：

To get all the reported benefits of Rhodiola, take 500mg of this extract daily.

为了获取医学报告中提到的红景天的那些好处，每天要摄取500mg这种提取物。