营养对人类健康的重要性早就为人所知。1960年以前，对这个领域的兴趣主要集中在预防急性营养缺乏症，如坏血病、佝偻病、和糙皮病。已确定的必要营养素约50种（维生素、矿物质、抗氧化剂、辅因子、必要氨基酸和必要脂肪酸），人们也发展了对这些营养素的每日建议摄取量，这些建议已获证实对于消除急性营养缺乏症方面是有价值的。

过去的几十年当中，重点则已转移到饮食和营养在长期健康方面的作用。营养在心脏、骨骼、关节、眼睛、神经系统、和免疫系统的长期健康中已显示出其作用。

遗憾的是，这些关联性很难加以研究，部分是因为所需的时间。要进行长达几年的研究是非常困难的，而在这些相互之间的作用之中有许多需要花数十年的时间研究。尽管如此，由于流行病学和临床研究的进步，现研究人员已发表了大量关于饮食和营养摄取对长期健康的影响的信息。

近年来，研究人员更加重视营养补充品作为健康饮食的一部分之可能性。这些研究使用各式各样不同的研究方法，也产生了正面和负面的结果。有些营养补充已经成为现代医疗保健方法的一部分了，这包括，例如钙和维生素D补充品在维持健康骨密度方面以及叶酸补充品对于预防某些新生儿缺陷方面的作用等等。但在其他领域（如抗氧化剂在心脏保健方面的作用），结果不太一致，其结论仍存在争议。

research

下列清单是一部份检视营养补充品和功能性食品之健康益处的同侪评议的研究；论文的选择系根据其科学价值和与领域的相关性—无论其获得正面或负面的结果。本清单能让您对不同科学文献有个良好的理解，希望有助于更妥善了解营养研究的现状。

为方便起见，参考文献按健康问题排列：

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维生素 B9（叶酸）和 B12（钴胺素）是对健康至关重要的水溶性维生素。由于这些维生素在生命的各个阶段（从胚胎到成年）都扮演着重要角色，许多食物强化了这些维生素且維生素補充品，維生素補充品也含有這些維生素來幫助使用者免於營養素缺乏。

在过去的十年中，甲基化的维生素 B9 和 B12 替代了已被研究和使用数十年的传统形式维生素，成为广受欢迎的营养补充品。这些维生素皆能以不同形式提供健康益处。继续阅读了解详情。

维生素 B9（叶酸）

叶酸能够调节细胞代谢和细胞分裂。加上其在 DNA 和 RNA 的作用，叶酸支持健康的组织成长和红血球及免疫细胞的再生。叶酸对胎儿发育极为重要，因此孕妇和计划怀孕的女性需要摄取足够的叶酸。

从健康饮食中摄取充足的营养是最好的方式，没有任何营养补充品能取代健康、营养的饮食所提供的整体健康益处。含有叶酸的食物通常非常营养，但叶酸本身不见得具最高的生物利用度。因此，食物中叶酸的平均摄取量通常远低于建议水平。

低水平的叶酸在育龄妇女中尤其令人担忧。这是为什么在许多国家在食品中添加叶酸，且叶酸补充变得如此普遍。

叶酸是强化剂和补充品中最常用的形式，因为它通常比食用叶酸具有更高的生物利用度、更稳定且复杂性更低。甲基叶酸的出现很大程度上归功于人类遗传学的发展，以及影响这种维生素代谢能力的特定基因（MTHFR）的发现。

MTHFR 多态性

亚甲基四氢叶酸还原酶（MTHFR）基因组成一种酶，能够将叶酸转化成能够被人类身体使用的形式，也负责将同半胱胺酸转化为甲硫胺酸。 MTHFR 基因的其中一种变体（MTHFR C677T）会导致叶酸代谢能力降低。

您的 DNA 包含两个 MTHFR 复制基因，分别来自您的父母。您有可能得到一个或两个复制的 MTHFR C677T 基因变体。MTHFR 基因的单一突变十分常见，在医学上也无须担心，因为仍有一个基因能够正常运作。

您可能听说过更令人担忧的问题是 C677T 变体存在于人体中两个复制的 MTHFR 基因（同型 MTHFR C677T 变异体）。即便对于同型 MTHFR C677T 变异体，研究表示足够剂量的正常叶酸也可以安全使用且能够发挥作用 (Moll S)。

叶酸对于 MTHFR “突变”患者无效、会阻挡甲基化、无法被吸收或对人体不安全等说词皆为夸大其词且不完全正确。此变体仅是降低了转化效率。

谈及叶酸（如叶酸、甲基叶酸或任何其它形式）时，血液中的叶酸水平十分重要。换句话说，无论形式或生物利用度、剂量等方面的差异为何，目标都是提供充足的血液叶酸水平。身体存在 MTHFR C677T 变体之人也可以透过持续摄取足够的叶酸来使血清叶酸水平正常化。事实上，叶酸是被研究最多的叶酸类型，已被证明可以预防神经管缺陷（Crider, Crider, Wilcken, Tsang, Seyoum）。

另一方面，过量的叶酸或未代谢叶酸（UMFA）也并非有益无害。您不应无上限地摄取叶酸来弥补降低的吸收力。幸运的是，身体的复原能力很强，研究显示身体有些机制可以适应较高的叶酸摄取量以限制接触未代谢的叶酸 (Tam)。

无论 MTHFR 变异体如何，600－1,000 微克范围内的叶酸即可安全食用，且通常会将血液叶酸提高到足够的水平。

维生素 B12（Cobalamin）

维生素 B12 是一种极为复杂的分子。人类依赖肠胃中的细菌来制造体内的大部分维生素 B12。维生素 B12 的另一个来源是动物产品，动物也从肠道细菌中获得该维生素。

任何人都可能有较低的维生素 B12 水平，但素食者和纯素食者特别容易缺乏维生素 B12，因为他们不吃肉制品（维生素 B12 的主要来源）。维生素 B12 水平较低之人可能需要寻求营养补充品的协助。

维生素 B12 是唯一无法完全合成的维生素。维生素 B12 透过称为生物合成的复杂过程产生(我们则是依赖微生物来制造或“合成”维生素）。它的制造方式与肠道中制造细菌方式基本上相同。

最常见的生物合成使用一种称为牙假单胞菌的细菌，并进行二十多个独立的化学反应。几乎所有市售维生素 B12 都是透过此方式制造和获得。不同形式的维生素 B12 如氰钴胺素和甲基钴胺素将以相同的方式进行生物合成，在甲基和氰化物基团之间的末端进行单一取代反应。

氰钴胺是维生素 B12 最常见的补充形式，因为它比甲钴胺等形式的稳定性更高。

研究显示氰钴胺在体内可以很容易地转化为活性维生素 B12。当比较氰钴胺和甲钴胺时，补充品的整体剂量和摄取频率比确保维持足够的血液水平更加重要（Zugravu）。

甲基叶酸和甲钴胺同为甲基供体

您无需摄取甲钴胺或甲基叶酸来支持正常的甲基化。您能够在均衡的饮食中摄取足够的甲钴胺或甲基叶酸。正常的胆碱摄取量提供的甲基比叶酸的正常摄取量多约 1,000 倍。除了胆碱之外，其它 B 群维生素和氨基酸（如蛋氨酸）提供的甲基比单纯摄取甲基化叶酸和 B12 多上数千倍。

Crider KS, Devine O, Hao L, et al. Population red blood cell folate concentrations for prevention of neural tube defects: Bayesian model. BMJ. 2014;349:g4554.

Crider KS, Yang TP, Berry RJ, Bailey LB. Folate and DNA methylation: A review of molecular mechanisms and the evidence for folate’s role. Adv Nutr. 2012;3(1):21-38.

Moll S, Varga EA. Homocysteine and MTHFR Mutations. Circulation. 2015;132(1):e6-9.

Seyoum E, Selhub J. Properties of food folates determined by stability and susceptibility to intestinal pteroylpolyglutamate hydrolase action. J Nutr. 1998;128(11):1956-1960.

Tam C, O’Connor D, Koren G. Circulating unmetabolized folic Acid: relationship to folate status and effect of supplementation. Obstet Gynecol Int. 2012;2012:485179.

Tsang BL, Devine OJ, Cordero AM, et al. Assessing the association between the methylenetetrahydrofolate reductase (MTHFR) 677C>T polymorphism and blood folate concentrations: a systematic review and meta-analysis of trials and observational studies. Am J Clin Nutr. 2015;101(6):1286-1294.

Wilcken B, Bamforth F, Li Z, et al. Geographical and ethnic variation of the 677C>T allele of 5,10 methylenetetrahydrofolate reductase (MTHFR): Findings from over 7000 newborns from 16 areas world wide. J Med Genet. 2003;40(8):619-625.

Zugravu CA, Macri A, Belc N, Bohiltea R. Efficacy of supplementation with methylcobalamin and cyancobalamin in maintaining the level of serum holotranscobalamin in a group of plant-based diet (vegan) adults. Exp Ther Med. 2021;22(3):993.

从25年前的最早期开始，科学一直是USANA的核心。本公司的研发（R&D）团队一直以来都致力于开发以科学为基础的高质量产品来帮助维持长期健康。

USANA的研发团队成员包括人类营养、细胞生物学、生物化学、遗传学、微生物组等专家以及医生。除了产品研究外，USANA还拥有一群致力于产品制造与质检的科学家工作人员。

此外，公司也与多所大学及研究机构建立合作研究关系，其中包括华盛顿大学、德州加尔维斯顿的德州大学医学院、犹他大学、加州大学戴维斯分校健康食品研究所，以及北卡罗来纳大学彭布罗克分校。

欲了解USANA的最新研究、专利以及用于开发现有产品的先前的研究报告，请阅读以下内容。（研究报告仅提供英文版。）

一览USANA的最新研究成果

Advanced Doses of Vitamin D are Required to Achieve Optimal Vitamin D Status, Particularly During the Winter

A 28-day Lifestyle Intervention Program Incorporating a Meal Replacement Shake Improves Indices of Human Health

A Novel Assay for Determining Plasma Antioxidant Capacity

Bioavailability of Epicatechin after Consumption of Grape Seed Extract in Humans

Bioavailability of Silicon from Three Sources

Bioavailability of USANA Essentials vs Four Select Competitor Products

Calcium-Magnesium-Vitamin D Supplementation Improves Bone Mineralization in Preadolescent Girls

Comparative Absorption of Water Soluble Vitamins from Five Supplements

Comparative Bioavailability of Coenzyme Q10 in Four Formulations

Effects of Antioxidant Supplementation on Oxidative Stress in Trained Cyclists

Effects of Broad-Spectrum Antioxidant Supplementation on the Antioxidant Status of Human Plasma

Genetic and Epigenetic Signature Identifies Individuals with Elevated Response to Vitamin B12 Supplementation

Genetic Risk of Methylene Tetrahydrofolate Reductase Single Nucleotide Polymorphism on Blood Homocysteine is Dependent on Sex, Race, and Supplement Use

Glycemic Index (GI) Scores for USANA’s Chocolate, Vanilla, and Strawberry Nutrimeals

Glycemic Index (GI) Score for USANA’s Fibergy Bar and Chocolate Nutrimeal

Glycemic Index (GI) Score for USANA’s Peanut Butter Crunch Nutrition Bar

Grape Seed Extract Plus Vitamin C Improves Indices of Vascular Health

Hepasil DTX™ Increases Antioxidant and Detoxification Capacity by Boosting Glutathione and Vitamin C (1)

Hepasil DTX™ Increases Antioxidant and Detoxification Capacity by Boosting Glutathione and Vitamin C (2)

Method of Assessment of Antioxidant Status In Vivo

Pharmacokinetics of Poly C versus Ascorbic Acid

Short-term CellSentials Supplementation Significantly Improves the Quality of Life Metrics of Essentials Users

Ubiquinone versus Ubiquinol Clinical Research Bulletin

USANA CellSentials® Supplementation Significantly Increases Circulating Serum Nutrient Levels

Vitamin D Supplementation is Required During the Winter to Obtain Optimal Vitamin D Status

Brown M, Cuomo J, Tian J, USANA Health Sciences, Inc. 2017. U.S Patent No 10,632,101 Salt Lake City, UT: U.S. Patent and Trademark Office.

McDonald JH, McDonald SC, Lundmark LD, Kabara JJ, Garruto JA, USANA Health Sciences, Inc. 2007. U.S. Patent No 7,214,391. Salt Lake City, UT: U.S. Patent and Trademark Office.

Cuomo J, Rabovsky AB, USANA Health Sciences, Inc. 2002. U.S. Patent No 6,361,803. Salt Lake City, UT: U.S. Patent and Trademark Office.

Cuomo J, Rabovsky AB, USANA Health Sciences, Inc. 2002. U.S. Patent No 6,358,542. Salt Lake City, UT: U.S. Patent and Trademark Office.

Bosse JD, Dixon BM. Dietary protein in weight management: a review proposing protein spread and change theories. Nutr Metab (Lond). 2012;9(1):81.

Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012;9(1):42.

Cuomo J, Appendino G, Dern AS, Schneider E, McKinnon TP, Brown MJ, Togni S, Dixon BM. Comparative absorption of a standardized curcuminoid mixture and its lecithin formulation. 2011. J Nat Prod 74(4):664-9.

Eich N, Schneider E, Cuomo J, Rabovsky A, Vita JA, Palmisano J, Holbrook M. Bioavailability of epicatechin after consumption of grape seed extract in humans. 2007. FASEB 21:lb289.

Enomoto, AC, Schneider, E, McKinnon, T, Goldfine, H, Levy, MA. Validation of a simplified procedure for convenient and rapid quantification of reduced and oxidized glutathione in human plasma by liquid chromatography tandem mass spectrometry analysis. Biomedical Chromatography. 2020; 34:e4854.

Gamache P, Rabovsky A, Cuomo J. Lipoic acid analysis in food supplements by HPLC with Coulometric Array Detector. 1999. Presentation, Pittsburgh Conference on Analytical Chemistry and Applied Spectroscopy, Pittsburgh, Pennsylvania, USA.

Ivanov V, Rabovsky A. Extracellular Matrix Regulates Proliferation Rate of Vascular Smooth Muscle Cells: Role of Hyaluronic acid. 1996. Abstract Presentation, Becton Dickinson Symposium on Extracellular Matrix, ECM Interactions, London, UK.

Jin H, Cheng H, Chen W, et al. An evidence-based approach to globally assess the covariate-dependent effect of the MTHFR single nucleotide polymorphism rs1801133 on blood homocysteine: a systematic review and meta-analysis. Am J Clin Nutr. 2018;107(5):817-825.

Jin H, Maddela Rolando L, Sinnott Robert A. The Effects of a Multivitamin, Multimineral, and Multiantioxidant Supplement on Cardio-Metabolic Risk Biomarkers: A Cross-Sectional Study. Journal of Food and Nutrition Sciences. 2020;8(5)127-138.

Jin H, Nicodemus-Johnson J. Gender and Age Stratified Analyses of Nutrient and Dietary Pattern Associations with Circulating Lipid Levels Identify Novel Gender and Age-Specific Correlations. 2018. Nutrients 10(11), 1760.

Levy M A, McKinnon T, Barker T, Dern A, Helland T, Robertson J, Cuomo J, Wood T, Dixon B M. Predictors of vitamin D status in subjects that consume a vitamin D supplement. 2014. Eur J Clin Nutr.

Levy M A, McKinnon T, Goldfine H, Enomoto A, Schneider E, Cuomo J. Consumption of a multivitamin/multimineral supplement for 4 weeks improves nutritional status and markers of cardiovascular health. 2019. Journal of Functional Foods.

Levy M, Wu JR, Shi JP, et al. Proof-of-Concept and Feasibility Study to Evaluate the Effect of β-Glucan on Protective Qi Deficiency in Adults. Chin J Integr Med. 2021;27(9):666-673.

Mazumder P, Chuang HY, Wentz MW, Wiedbrauk DL. Latex agglutination test for detection of antibodies to Toxoplasma gondii. 1988. J Clin Microbiol 26(11):2444-6.

McDonald J, Preobrazhensky S, Malugin A, Rabovsky A, Wood T, Wentz M. Effect of Vitamin E Supplementation on susceptibility to oxidation of isolated low density lipoprotein and apolipoprotein B-100 in unfractionated blood. 1997. Abstract Presentation, XI International Symposium on Atherosclerosis, Paris, France.

Nicodemus-Johnson J, Sinnott RA. Fruit and Juice Epigenetic Signatures Are Associated with Independent Immunoregulatory Pathways. Nutrients. 2017; 9(7):752.

Preobrazhensky S, Malugin A, Wentz M. Flow cytometric assay for evaluation of the effects of cell density on cytotoxicity and induction of apoptosis. 2001. Cytometry 43(3):199-203.

Preobrazhensky S, Rabovsky A, Goldmacher V, Wentz M. Comparative study of cytotoxic action of low density lipoprotein and cumene hydroperoxide on various lymphoid cell lines. 1997. XI International Symposium on Atherosclerosis, Paris, France.

Preobrazhensky S, Trakht I, Chestkov V, Wentz M. Monoclonal antibody-based immunoassay for evaluation of lipoprotein oxidation. 1995. Analytical Biochemistry 227(1):225-34.

Rabovsky A, Cuomo J. Olive oil: Direct measure of antioxidant activity. 1999. Free Rad Bio Med 27(Supp 1):S42.

Rabovsky A, Cuomo J, Eich N. Measurement of plasma antioxidant reserve after supplementation with various antioxidants in healthy subjects. 2006. Clinica Chimica Acta 371(1-2):55-60.

Rabovsky A, Cuomo J, Wentz M. Inhibition of fat absorption with grape seed antioxidants. 1998. Free Rad Bio Med 25(Supp 1):96.

Rabovsky A, Preobrazhensky S, Wentz M. In vitro antioxidant activity of flavonoids measured using different procedures. 1996. Abstract Presentation, 3rd Annual Meeting of the Oxygen Society, Miami Beach, Florida, USA.

Rabovsky A, Preobrazhensky S, Wentz M. Protection of cultured human cells from oxidative damage by alpha-tocopherol, ascorbic acid and flavonoids. 1996. Abstract Presentation, VIII Biennial Meeting International Society for Free Radical Research, Barcelona, Spain.

Rabovsky A, Preobrazhensky S, Wentz M. Synergistic action of Ascorbic Acid and Bioflavonoids in protecting Apolipoprotein B from oxidation. 1996. Abstract Presentation, VIII Biennial Meeting International Society for Free Radical Research, Barcelona, Spain.

Tian JJ, Levy M, Zhang X, Sinnott R, Maddela R. Counteracting health risks by Modulating Homeostatic Signaling.2022. Pharmacol Res. 2022;182:106281.

Ball SD, Keller KR, Moyer-Mileur LJ, Ding YW, Donaldson D, Jackson WD. Prolongation of satiety after low versus moderately high glycemic index meals in obese adolescents. 2003. Pediatrics 111:488-94.

Barker T, Leonard, SW, Trawick RH, Kjeldsberg CR, Martins TB, Hill HR, & Traber MG (2009). Modulation of Inflammation by Vitamin E and C Supplementation Prior to Anterior Cruciate Ligament Surgery. Free Radical Biology & Medicine. 46; 599-606

Barker T, Leonard SW, Trawick RH, Walker JA, & Traber MG (2009). Antioxidant supplementation lowers circulating IGF-1 but not F2-isoprostanes immediately following ACL surgery. Redox Report. 14; 221-226

Barker T, Leonard SW, Hansen J, Trawick RH, Ingram R, Burdett G, Lebold K, Walker JA, & Traber MG (2009). Vitamin E and C supplementation does not ameliorate muscle dysfunction following anterior cruciate ligament surgery. Free Radical Biology & Medicine. 47; 1611-1618

Barker T & Traber MG (2011). Does vitamin E and C supplementation improve the recovery from anterior cruciate ligament surgery? Journal of Evidenced-Based Complementary & Alternative Medicine. 16; 114-128

Barker T, Martins TB, Hill HR, Kjeldsberg CR, Trawick RH, Leonard SW, Walker JA, & Traber MG (2011). Vitamins E and C supplementation modulate the association between reciprocally regulated cytokines after an anterior cruciate ligament injury and surgery. American Journal of Physical Medicine and Rehabilitation. 90(8); 638-647

Barker T, Martins TB, Hill HR, Kjeldsberg CR, Trawick RH, Weaver LK & Traber MG (2011). Low vitamin D impairs strength recovery after anterior cruciate ligament surgery. Journal of Evidenced-Based Complementary & Alternative Medicine. 16(3); 201-209

Barker T, Martins TB, Kjeldsberg CR, Hill HR, Dixon BM, Schneider ED, Dern A, & Weaver LK (2012). Different doses of supplemental vitamin D mediate disparate interleukin-5 responses without altering skeletal muscle strength in humans: a randomized, double-blind, placebo-controlled study. Nutrition & Metabolism. 9(1). 16

Barker T, Martin TB, Kjeldsberg CR, Trawick RH, & Hill HR (2012). Circulating interferon-γ correlates with 1,25(OH)D and the 1,25(OH)D-to-25(OH)D ratio. Cytokine, 60; 23-26

Barker T, Martins TB, Hill HR, Kjeldsberg CR, Dixon BM, Schneider ED, Henriksen VT, & Weaver LK (2013). Circulating pro-inflammatory cytokines are elevated and peak power output correlates with 25-hydroxyvitamin D in vitamin D insufficient adults. European Journal of Applied Physiology, 113; 1523-34

Barker T, Henriksen VT, Martins TB, Hill HR, Kjeldsberg CR, Schneider ED, Dixon BM, & Weaver LK (2013). Serum 25-hydroxyvitamin D predicts muscular weakness after intense exercise. Nutrients, 5; 1253-75

Barker T, Schneider ED, Dixon BM, Henriksen VT, & Weaver LK (2013). Supplemental vitamin D enhances the recovery in peak isometric force shortly after intense exercise: a randomized, double-blind, placebo-controlled study in humans. Nutrition & Metabolism, 10; 1-10

Barker T, Martins TB, Hill HR, Kjeldsberg CR, Dixon BM, Schneider ED, Henriksen VT, & Weaver LK (2014). Vitamin D sufficiency associates with an increase in anti-inflammatory cytokines after intense exercise in humans. Cytokine, 65: 134-137

Barker T, Henriksen VT, Rogers VE, Aguirre D, Trawick RH, Rasmussen GL, & Momberger (2014). Vitamin D deficiency associates with γ-tocopherol and quadriceps weakness but not inflammatory cytokines in subjects with knee osteoarthritis. Redox Biology, 2: 466-474

Barker T, Rogers VE, Henriksen VT, Aguirre D, Trawick RH, Rasmussen GL, & Momberger NG (2014). Serum cytokines are increased and circulating micronutrients are not altered in subjects with early compared to advanced knee osteoarthritis. Cytokine, 68: 133-136

Barker T, Rogers VE, Henriksen VT, Dixon B, Momberger N, Rasmussen G, & Trawick R. Muscular-based and patient-reported outcomes differentially associate with circulating superoxide dismutases and cytokines in knee osteoarthritis. 2019. Cytokine, 115, 45-49.

Barker T, Rogers VE, Levy M, Templeton J, Goldfine H, Schneider ED, Dixon BM, Henriksen VT, & Weaver LK (2015). Supplemental vitamin D increases serum cytokines in those with initially low 25-hydroxyvitamin D: A randomized, double blind, placebo-controlled study. Cytokine, 71: 132-138.

Bemer B, Krueger SK, Orner GA. Sulindac pharmacokinetics. The role of flavin-containing monooxygenases. 2008. Howard Hughes Medical Institute, Summer Internship Presentation, Oregon State University, September 26.

Best T, Clarke C, Nuzum N, Teo WP. Acute effects of combined Bacopa, American ginseng and whole coffee fruit on working memory and cerebral haemodynamic response of the prefrontal cortex: a double-blind, placebo-controlled study. Nutr Neurosci. 2019;:1-12.

Best T, Miller J, Teo WP. Neurocognitive effects a combined polyphenolic-rich herbal extract in healthy middle-aged adults – a randomised, double-blind, placebo-controlled study. Nutritional Neuroscience. 2024;1-13.

Bloomer, R. , Pence, J. , Davis, A. and Stockton, M. Weight Loss and Improved Metabolic Health Measures Using a One-Week Active Nutrition Jumpstart Program in Overweight and Obese Men and Women. Health. 2023.;15, 640-653.

Dixon BM, Barker T, McKinnon T, Cuomo J, Frei B, Borregaard N, Gombart A. Positive correlation between circulating cathelicidin antimicrobial peptide (hCAP18/LL-37) and 25-hydroxyvitamin D levels in health adults. BMC Research Notes. 2012;5:575.

Edwards RL, Lyon T, Litwin Se, Rabovsky A, Symons JD, Jalili T. . 2007. J Nutr 137:2405-11.

Frei, B., Birlouez-Aragon, I., and Lykkesfeldt, J. (2012) Authors’ perspective: What is the optimum intake of vitamin C in humans? Crit. Rev. Food Sci. Nutr. 52(9):815-29.

Greene DA, Naughton GA. Calcium and vitamin-D supplementation on bone structural properties in peripubertal female identical twins: a randomised controlled trial. 2010. Osteoporosis International, in review.

Henriksen VT, Rogers VE, Rasmussen GL, Trawick RH, Momberger NG, Aguirre D, & Barker T (2014). Pro-inflammatory cytokines mediate the decrease in serum 25(OH)D concentrations after total knee arthroplasty? Medical Hypotheses, 84: 134-137

Huang Y, Chen Y, Shaw AM, Goldfine H, Tian J, Cai J. Enhancing TFEB-Mediated Cellular Degradation Pathways by the mTORC1 Inhibitor Quercetin. Oxid Med Cell Longev. 2018;2018:5073420.

Johnson S, Hagen TM. Changes in Acute Human Plasma Glutathione Levels Following Lipoic Acid Supplementation. 2009. Howard Hughes Medical Institute Summer Internship presentation, Oregon State University, September 24, 2009, and Center for Health Aging Research Life Scholars presentation, Oregon State University, October 14, 2009.

Jubert C, Mata J, Bench G, Dashwood R, Pereira C, Tracewell W, Turteltaub K, Williams D, Baily G. Effects of chlorophyll and chlorophyllin on low-dose aflatoxin B1 pharmacokinetics in human volunteers. 2009. Cancer Prevention Research 2(12):1015-22.

Junrong W, Haojie c, Jianpin S, et al. Development and validation of a diagnostic risk score for assessing a TCM condition, Protective Qi Deficiency, in adults. Eu J Int Med. 2020;35(101097).

Kang JW, Tang X, Walton CJ, et al. Multi-Omic Analyses Reveal Bifidogenic Effect and Metabolomic Shifts in Healthy Human Cohort Supplemented With a Prebiotic Dietary Fiber Blend. Front Nutr. 2022;9:908534.

Kesinger NG, Langsdorf BL, Yokochi AF, Miranda CL, and Stevens JF. Formation of a vitamin C conjugate of acrolein and its paraoxonase-mediated conversion into 5,6,7,8-tetrahydroxy-4-oxooctanal. 2010. Chem Res Toxicol 23:836-44.

Lee MB, Kiflezghi MG, Tsuchiya M, et al. Pterocarpus marsupium extract extends replicative lifespan in budding yeast. Geroscience. 2021;43(5):2595-2609.

Levy MA, Tian J, Gandelman M, et al. A Multivitamin Mixture Protects against Oxidative Stress-Mediated Telomere Shortening. J Diet Suppl. 2024;21(1):53-70.

Leonard SW, Barker T, Mustacich DJ, Traber MG. Measurement of vitamin K homologues in biological fluids and tissues by APCI LC/MS. 2009. Diet and Optimum Health Conference, Portland, OR.

Leonard SW, Barker T, Mustacich DJ, Traber MG. Measurement of vitamin K homologues in biological fluids and tissues by APCI LC/MS. 2010. Experimental Biology, Anaheim, CA.

Leonard SW, Barker T, Taylor AW, Traber MG. APCI LC-MS quantitation of vitamin K in the plasma of anterior cruciate ligament surgery patients. 20XX. Analytical Biochemistry, in review.

Lotito SB, Zhang WJ, Yang CS, Crozier A, and Frei B. (2011) Metabolic conversion of dietary flavonoids alters their anti-inflammatory and antioxidant properties. Free Radic Biol Med 51:454-463.

Michels AJ, Dickinson BC, Chang CJ, Frei B. Generation of H2O2 by ascorbate auto-oxidation: possible implications for cancer therapy. 2010. Society for Free Radical Biology and Medicine Annual Meeting, Orlando, FL.

Moyer-Mileur LJ, Xie B, Ball SD, Pratt T. Bone mass and density response to a 12-month trial of calcium and vitamin D supplement in preadolescent girls. 2003. J Musculoskel Neuron Interact 3(1):63-70.

Peluso MR, Miranda CL, Hobbs DJ, Proteau RR, Stevens JF. Xanthohumol and related prenylated flavonoids inhibit inflammatory cytokine production in LPS-activated THP-1 monocytes: structure-activity relationships and in silicobinding to myeloid differentiation protein-2 (MD-2). 2010. Planta Med 76:1536-43.

Song Y, Chung CS, Bruno RS, Traber MG, Brown KH, King JC, Ho E. Dietary zinc restriction and repletion affects DNA integrity in healthy men. 2009. Am J Clin Nutr 90:321-8.

Song Y, Chung CS, Bruno RS, Traber MG, Brown KH, King JC, Ho E. Zinc status affects DNA damage and oxidative stress in healthy adult men. 2009. FASEB J 23:216.1. (Yang Song won the Young Investigator award with the American Society of Nutrition for this work.)

Song Y, Ho E. Effects of zinc deficiency on DNA damage, oxidative stress and oxidant defense in peripheral blood. 2008. FASEB J 22:A697.

Stockton M, Pence J, Davis A, Bloomer R. Impact of an Active Nutrition Program on Weight Loss and Metabolic Health in Overweight and Obese Adults: A Randomized Controlled Trial. Cureus. 2024;16(10).

Traber MG, Barker T. Vitamins E and C in ACL (Anterior Cruciate Ligament) Injury. 2009. 3rd International Symposium; Nutrition, Oxygen Biology and Medicine. Paris, France.

Wolinsky LE, Cuomo J, Quesada K, Bato T, Camargo PM. A comparative pilot study of the effects of a dentifrice containing green tea bioflavonoids, sanguinarine or triclosan on oral bacterial biofilm formation. 2000. J Clin Dent 11(2):53-9.

Wu JR, Cheng HJ, Shi JP, et al. β -Glucan Improves Protective Qi Status in Adults with Protective Qi Deficiency-A Randomized, Placebo-Controlled, and Double-Blinded Trial. Chin J Integr Med. 2021;10.

Wyatt HR, Ogden LG, Cassic KS, Hoagland EA, McKinnon T, Eich N, Chernyshev V, Wood T, Cuomo J, Hill JO. Successful internet-based lifestyle change program on body weight and markers of metabolic health. 2009. Obesity and Weight Management 5(4):167-73.

Guo X, Xu Y, He H, et al. Effects of a Meal Replacement on Body Composition and Metabolic Parameters among Subjects with Overweight or Obesity. J Obes. 2018;2018:2837367.

Guo X, Xu Y, He H, et al. Visceral fat reduction is positively associated with blood pressure reduction in overweight or obese males but not females: an observational study. Nutr Metab (Lond). 2019;16:44.

Yilmazer-Musa M, Griffith AM, Michels AJ, Schneider E, Frei B. (2012) Grape seed extracts and catechin 3-gallates are potent inhibitors of α-amylase and α-glucosidase activity. J Agric Food Chem. 2012 Jun 29.

Yilmazer-Musa M, Tucker AM, Frei B. Inhibition of a-amylase and a-glucosidase activity by bioflavonoids: implications for carbohydrate metabolism and type-2 diabetes mellitus. 2010. Society for Free Radical Biology and Medicine Annual Meeting, Orlando, FL.

fresh fruits and vegetables background

antioxidants

身体由许多类型的分子组成，它们各自扮演着不同角色，但抗氧化剂脱颖而出，抗氧化剂是中和自由基的分子。若放任不管，自由基会对细胞膜、DNA…等造成损伤。这种损伤可能导致突变、功能受损甚至细胞死亡。为了将自由基的潜在损害减到最少，身体会利用抗氧化剂作为防御系统。

自由基从哪里来？

要完全避免自由基的伤害是不可能的，它们来自于身体内部（内源性）和外部（外源性）。氧化剂是在身体内因正常呼吸、新陈代谢和发炎的过程而产生的。

外源性自由基来自于环境因素，如污染、日照、剧烈运动、抽烟和喝酒。遗憾的是，没有任何抗氧化系统是完美的。因此随着年龄增长，细胞和DNA会因氧化的累积而受损。但健康的饮食和生活方式可以帮助将这种损伤减到最低。

抗氧化剂如何保护您

抗氧化剂是独特的分子。其化学结构使它们能够完成主要的工作——中和自由基。抗氧化剂是能够给予或吸收电子的分子。这一点很重要，因为自由基具有不成对的电子，以致它们非常活跃。

电子都必须成对存在，如果不是这样，那么这些具有不成对电子的分子就会尽力解决这个问题。这就会产生反应而导致上述的氧化损伤。

抗氧化剂并不介意是给予或吸收一个电子来帮助清除自由基，只要所有电子都成对，这些自由基就被中和掉，并且可以安全地将它们从体内清除。

抗氧化剂的来源

有些抗氧化剂可以由体内制造，其他抗氧化剂则必须来自于饮食。谷胱甘肽、超氧化物歧化酶（SOD）和过氧化氢酶都是由体内制造的，有助于保护其本身。主要营养素已被证实能增加这些重要抗氧化剂的产生。

微量营养素（维生素/矿物质）抗氧化剂包括维生素E、β-胡萝卜素、维生素C和硒。身体无法制造这些微量营养素，因此它们必须通过饮食来获得。此外，还有许多植物来源的营养素（植物营养素）可作为人体的强大抗氧化剂。下表是健康饮食中所含各种植物营养素抗氧化剂的例子：

植物素 食物来源
硫化烯丙基 洋葱、大蒜、青蒜、韭菜
类胡萝卜素（如：茄红素、叶黄素、玉米黄素） 西红柿、胡萝卜，西瓜、羽衣甘蓝、菠菜
姜黄素 姜黄
类黄酮化合物（如：花青素、白藜芦醇、槲皮素、儿茶素） 葡萄、蓝莓、草莓、樱桃、苹果、葡萄柚、蔓越莓、覆盆子，黑莓
谷胱甘肽 绿叶蔬菜
吲哚 青花菜、花椰菜、卷心菜、球芽甘蓝、白菜
异黄酮 豆类（豌豆、大豆）
异硫氰酸酯（如萝卜硫素） 青花菜、花椰菜、卷心菜、球芽甘蓝、白菜
木酚素 种子（亚麻籽、葵花籽）
单萜 柑桔果皮、樱桃、坚果
植酸 全谷物、豆类
酚类、多酚类、酚类化合物（例如鞣花酸、阿魏酸、单宁） 葡萄、蓝莓、草莓、樱桃、葡萄柚、蔓越莓、覆盆子、黑莓、茶
皂苷 豆荚、豆类

美国国家癌症研究所、美国农业部（USDA）和营养专家建议，根据您个人的卡路里需求，每天至少食用5-13份水果和蔬菜。根据这些建议，一般的多样化饮食能提供大约200-600毫克的维生素C和10-20毫克（16,000-32,000国际单位）的类胡萝卜素。此外，每天在水果、蔬菜、谷物和饮料的多样化混合饮食中摄取的多酚（膳食中含量最丰富的抗氧化剂）可高达1克。

其他植物营养素抗氧化剂可能的摄取量包括：

  • 花青素：两盎司黑葡萄中含有1,500毫克
  • 前花青素：每天100-300毫克，来自红葡萄酒
  • 儿茶素：每天50毫克，来自茶（一杯冲泡绿茶含240-320毫克儿茶素）、巧克力、苹果、梨子、葡萄、红葡萄酒
  • 异黄酮：每天50毫克，来自大豆食品
  • 绿原酸：饮用咖啡者每天高达800毫克。

您吃的抗氧化剂足够吗？

持续吃健康及多样化的饮食可提供高剂量的抗氧化剂似乎是合理的。但每位美国人平均每天只吃3份水果和蔬菜；如前所述，饮食指南要求5至13份。

由于这种低摄取量，有93%的美国人未能达到维生素E的平均需求量（EAR），超过一半的成年人未能获得平均需求量的维生素A；至于其他许多抗氧化剂的摄取量更是在最佳而有益的剂量之下。

确保从饮食中获得足够抗氧化剂的最好方法，就是吃足够的水果和蔬菜。衡量一下您的饮食，务必每天至少吃5份。此外，服用优质的多种维生素可增加抗氧化维生素及矿物质的摄取量，也可以包含一些抗氧化植物化合物。

What We Eat In America, NHANES 2001-2002. United States Department of Agriculture. 2005

 

*这些内容未经美国食品暨药物管理局的审阅。本产品不用于诊断、治疗、医治、或预防任何疾病。

即便营养补充品有有效期限，但不同于牛奶或肉类等易腐烂食品，它们不会腐败或变质。补充品的保质期主要确保产品的效力，无须担心产品变质或有毒。摄取过期的维生素并不危险，但维生素的效力可能会降低。

有效期限代表该产品维持最高效力和品质的最后一天。换句话说，直到该日期，产品保证符合标志的成分效力且保证锭片能够正常分解。在超过有效期限后，产品的营养效力将会逐渐降低。因此，我们建议在印刷的有效期限内使用产品。

存放 USANA 产品

有些维生素对元素十分敏感，但其它维生素（即矿物质）几乎能无限期地维持效力。我们建议将补充品存放在摄氏 25 度以下的室温，避免光和高温。冷藏也有助于延长补充品的保质期。正确地存放您的补充品能确保其在标志的保质期限内维持完全的效力和保证的品质。

我可以在哪里找到 USANA 批号和有效期限？

批号和有效期限印在 USANA 补充品瓶罐的底部。USANA 产品的有效期限以六位数列出，格式为 DDMMYY（日、月、年）。

营养补充品

大部分 USANA 补充品的保质期为两年。以下产品为例外：

  • 健康套装：18 个月
  • 我的健康套装：4 个月

USANA 食品

大部分 USANA 食品的保质期为两年。以下产品为例外：

  • 胶原蛋白能量棒：8 个月
  • 花生酱能量棒：15 个月
  • 罐装 Rev3 机能饮料：18 个月

Celavive™

所有 Celavive™ 产品的保质期皆为三年。

当您查看食品标签时，您或许会对该食品中每种维生素含量的不同测量值感到困惑。您会看到毫克、微克、国际单位（IU） 等单位。您是否好奇食品标签为什么使用不同的单位，以及您该如何在这些不同的单位之间进行转换？

国际单位（IU）是用于计算或测量维生素效力和生物有效性的标准化单位之一。国际单位比重量更常见于许多维生素中，因为不同的维生素形式可能具有不同水平的效力。国际单位是计算不同维生素形式的维生素效力的标准方法。

国际单位、微克及其它标签单位的缩写

IU＝ 国际单位

RAE＝视黄醇活性当量

DFE＝膳食叶酸当量

NE＝烟酸当量

mg＝毫克

mcg＝μ克＝微克

维生素单位换算和计算

以下的信息提供了从标准单位（国际单位、视 A 醇当量、膳食叶酸当量、烟酸当量）换至毫克或微克的大致维生素转换。

维生素A

1 国际单位＝0.3 微克视黄醇

1 微克视黄醇活性当量＝1 微克视黄醇

1 微克视黄醇活性当量＝2 微克 β-胡萝卜素补充剂

1 微克视黄醇活性当量＝12 微克 β-胡萝卜素

1 微克视黄醇活性当量＝24 微克 α-胡萝卜素

1 微克视黄醇活性当量＝24 微克 β-隐黄素

维生素 B

叶酸

1 微克膳食叶酸量＝1 微克叶酸（来自食物摄取）

1 微克膳食叶酸量＝0.6 微克补充剂叶酸

烟酸

1 毫克烟酸当量＝1 毫克烟碱胺

1 毫克烟酸当量＝1 毫克肌醇烟酸酯

1 毫克烟酸当量＝1 毫克烟酸

1 毫克烟酸当量＝60 毫克色氨酸

维生素 D

1 国际单位＝0.025 微克麦角钙化醇（维生素 D2）

1 国际单位＝0.025 微克胆钙化醇（维生素 D3）

维生素 E

1 国际单位＝0.67 毫克 D-α -生育酚（天然）

1 国际单位＝0.45 毫克 D-α -生育酚（合成）

https://www.fda.gov/media/129863/download

USANA®提供多款纯素或素食产品。下表列出了纯素产品，以及非纯素产品中含有哪些动物性副产品。

补充品

  • 活力奥米加™：鱼油，胶囊（明胶），维生素D（取自羊毛脂）
  • 儿童活力奥米加™：鱼油，鸡蛋黄，维生素D（取自羊毛脂）
  • 青少年营养素™：维生素D（取自羊毛脂）
  • 补适得C 600™：纯素
  • 细胞基本营养素™强化剂 ：纯素
  • CopaPrime+™（锐知宝+）：纯素
  • 核心矿物质™：纯素
  • 心脏宝®：胶囊（明胶）
  • 消化酵素：纯素
  • 雌青舒™：纯素
  • 肝脏宝DTX™：纯素
  • 活力钙镁D片™：维生素D（取自羊毛脂）
  • 保列健™：胶囊（明胶）
  • 益生菌：纯素
  • 健骼宁®：纯素
  • 葡萄籽精华®：纯素
  • 灵芝菌丝体精华™：纯素
  • 眠宁素™：纯素
  • 儿童营养素™：牛奶钙
  • 视力宝®：纯素
  • 抗氧化维生素™：维生素D（取自羊毛脂）
  • 维生素D：维生素D（取自羊毛脂）
  • 维生素K2：纯素

食品

  • 超级纤维素® *：纯素
  • 巧克力味营养餐™：乳清蛋白， 酪蛋白酸钠（取自牛奶），和维生素D（取自羊毛脂）
  • 香草味营养餐：酪蛋白酸钠（取自牛奶），和维生素D（取自羊毛脂）
  • 原味营养餐：维生素D（取自羊毛脂）
  • Rev3机能饮料®*：纯素
  • Rev3机能饮料能量包：纯素

*虽然一些USANA食品产品不含取自动物的成分，但它们可能在接触乳制品成分或副产品的设备上加工而成。

 护肤品

  • Celavive®水润调理美颜露：N-乙酰氨基葡萄糖和胶原蛋白
  • Celavive极致赋活晚霜：珍珠粉
  • 其它Celavive护肤产品均不含取自动物的成分

best supplement

我们很难决定最佳的补充品摄取方式是什么，因为可使用的选项种类繁多。制药行业普遍采用的一般药丸形式有片剂、硬胶囊、和软胶囊，而维生素、矿物质、和抗氧化剂补充品则以粉末、片剂、液态、凝胶、和维生素软糖等形式出现。

近期，连维生素注射液也越来越常见。从技术上来说，美国联邦药物管理局（FDA）将注射液视为药物而非补充品。但我们仍会对此在以下稍做讨论。

要决定最好的补充品形式，我们需从其活性成分和使用者两方面着手。例如儿童，在设计补充品时需要特别的考虑。大多数年幼的孩子都比较喜欢吃咀嚼片、凝胶、或维生素软糖，让他们吞咽片剂可能会有困难。无论如何，这些适合儿童的形式仍需要特别设计，而且与吞咽片剂或胶囊相比，它们多少还是具有一些缺点。

片剂和胶囊

制作良好的片剂或胶囊作为非常有效的摄取方式，是大多数药物制剂所选择的形式。这是因为多年来精心控制的临床研究证实，它们是可靠而有效的药物摄取方式。

这些产品还可提供较大量的活性成分，远超过液态、凝胶、或软糖，从而较少辅料的添加。辅料无法提供活性营养的成分，它们只能提供稳定性、消化性、易制造性、或其它类似用途。

通常片剂的稳定性和保存期限也优于液态或维生素软糖。片剂和胶囊最适用于不需要大剂量（大于2克）的维生素、矿物质、和抗氧化剂补充品。维生素C、B群维生素、铁、碘等的每日剂量都很小，所以很适合。而且这些营养素很多都味道不佳，用其它形式很难加以掩藏。

片剂和胶囊的优点：

  • 保存期限长
  • 可摄取的活性成分浓度较高（辅料较少）
  • 可掩藏不好的味道

片剂和胶囊的缺点：

  • 某些人难以吞咽
  • 不适用于大剂量活性成分

咀嚼片

像其它片剂一样，咀嚼片最适合用于较小（小于2克）剂量的成分，它们也具有保存期限长的优点。对那些吞咽片剂或胶囊有困难的人来说，咀嚼片可能是最好的补充品。

因为这类片剂将被咀嚼，所以我们必须用甜味剂和香料掩盖其味道不好的成分。这意味着咀嚼片通常会含有一些糖分。有些复合维生素和复合矿物质的咀嚼片也缺少必要的矿物质，如硒、铬、镁、和锌，因为它们的味道难以掩藏。

咀嚼片的优点：

  • 容易服用
  • 保存期限长

咀嚼片的缺点：

  • 浓度不如吞咽型片剂
  • 可能缺少一些重要成份
  • 添加甜味剂（虽然通常非常少量）

维生素软糖

对于儿童和吞咽片剂有困难的人来说，维生素软糖就像咀嚼片一样，要容易很多。即使口味好很多，维生素软糖并不是糖果，所以您不应服用超过建议的剂量。

维生素软糖所能包含的成分种类，比咀嚼片更有限。这种软糖通常只含有非常少的矿物质，且一般都缺乏大部分的必要矿物质。至于它们所含的成分，通常剂量也小得多。

维生素软糖的最佳用途通常是那些适合做成维生素软糖且只需服用非常小剂量（小于100毫克）的成分。

软糖的优点：

  • 容易服用
  • 味道极佳

软糖的缺点：

  • 与许多成分不兼容
  • 添加甜味剂

粉末

粉末具有容易服用的优点，也能容纳一些比较大剂量（大于2克）的营养素。粉末状补充品中所含的活性成分将直接跟口腔接触，因此它们必须具有好的或是易于被掩盖的口味；此外还必须含有可溶于液体或易于跟液体均匀混合的成分。

蛋白粉是最受欢迎的粉末状补充品之一，也是一个这种摄取形式的理想选择。蛋白质摄取所需的剂量对于片剂或胶囊来说太大，同时，它能很容易做出好口味，并且容易与水混合。

通常会作成粉末状补充品的成分还有支链氨基酸（BCAAs）、肌酸和咖啡因。增强免疫力的粉末制品通常也作成条形包装，这样更容易与水混合。

粉末的优点：

  • 运费便宜
  • 可容纳大剂量的活性成分

粉末的缺点：

  • 活性成分的浓度较低（更多辅料）
  • 添加甜味剂和辅料

液态

液态补充品通常具有与粉末状补充品相同的成分、优点、和缺点，唯一不同之处是它们已经和液体混合好了。

液态补充品最适用于粉末中常见的成分，如蛋白质、支链氨基酸（BCAAs）、肌酸、和咖啡因。液态补充品中经常含有的微量营养素包括大部分维生素和矿物质，及其它抗氧化剂。

由于它们已经混合好了，因此液态补充品的保存期限通常比等量的粉末状补充品更短。液态补充品也可能需要更多的「其它」成分，其中包括乳化剂、溶剂、防腐剂、稳定剂、着色剂、调味剂等等。

液态的优点：

  • 比冲泡粉末更方便
  • 可容纳大剂量的活性成分

液态的缺点：

  • 运费高昂，运输困难
  • 难以添加不可溶解的成分
  • 活性成分的浓度较低（更多辅料）
  • 添加甜味剂和辅料
  • 保存期限通常较短

维生素注射液

某些维生素可以作为静脉注射（IV）或肌肉注射使用。注射液是大剂量输送指定营养素的最佳选择，而维生素B12就是这样一种营养素，并且B12在一部分人群身上有显著的治疗功效。

关于注射液的一个问题是，许多营养素不适合注射。在那些适合注射的营养素当中，很少能够提供多于口服所能获取的可衡量的好处。因此，注射液通常必须在医生的建议之下使用。

注射液也会带来额外的危险因素。最起码，注射会让人感到不适。静脉注射也会有引发感染、出血（血肿）、栓塞等的风险。

维生素注射液的优点：

  • 可提供高剂量的特定营养素

维生素注射液的缺点：

  • 有限的营养素兼容性
  • 不适
  • 潜在的健康风险

那么，什么才是最好的补充品形式？

种类繁多的补充品形式都有其各自的优点和缺点。最终，最好的补充品形式应根据您和您个人的需求而决定，也取决于您所需要的活性成分，以及您个人对吞咽片剂、口感和方便性的喜好。而特殊的医疗需求也可能会影响医生推荐给您的补充品形式。

在决定最佳补充品时的最佳建议，就是要考虑上述的所有因素。优点是否胜过缺点？使用的形式是否是为了产品的实际效益，而非商家想要达到与众不同的营销手法？

您的基因、生活方式和饮食都会对您眼睛和视力的长期健康发挥重要作用。因为您可以完全掌控自己的饮食，下文将突出为支持眼睛健康，您可以在生活中做出的重要饮食选择。您还将了解到这些营养和视力建议背后所做的研究，以及可以改善视力的其它几个步骤。

为眼睛健康食用正确的营养素

您的饮食和其中的营养素几乎会对您健康的每个方面产生影响。您的眼睛健康会得到整体健康饮食的支持。但几种特定的维生素、矿物质和抗氧化成分对改善视力发挥重要作用。

维生素C

人体内的每个细胞中基本都含有维生素C。它支持健康的毛细血管、牙龈、牙齿和软骨。但视网膜中所含有这种必需维生素的浓度明显高于血液。这是因为维生素C透过保护您的眼睛免受自由基损伤而帮助您维持双眼最佳表现。

由于人体无法合成维生素C，摄入维生素C必须来自饮食的一部分。维生素 C 的一些最佳来源包括柑橘类水果、甜椒、西兰花（青花菜）和羽衣甘蓝。

维生素E

和维生素 C 一样，这种必需维生素也是眼睛中有助于中和自由基的重要抗氧化成分。如果缺乏维生素 E，自由基就会随时间发展而破坏健康的组织并损害长期眼睛健康。

维生素 E 缺乏症很常见，因为维生素 E的一些最佳来源并不是人们经常食用的食物。欲提高饮食中的维生素 E含量，请尝试多食用葵花籽和葵花籽油、杏仁、榛子、花生、牛油果和菠菜。

锌

眼睛中含有较高浓度的这种微量矿物质。它对向视网膜输送维生素A（另一种支持眼睛健康的营养素）发挥关键作用。锌与维持正常的夜间视力存在联系。锌的膳食来源包括生蚝、红肉、贝类、豆类和坚果。

叶黄素和玉米黄质

这两种强效类胡萝卜素均起到抗氧化成分作用。它们的作用就像眼睛的内置防晒，这样营养素有助于支持蓝光过滤。它们还支持健康的视力准确度（每只眼睛视力的清晰度）。

叶黄素和玉米黄质在视网膜中浓度很高。眼中的含量与饮食中这些类胡萝卜素的摄入量成正比。欲提高叶黄素和玉米黄质的摄入量，请尝试多食用深绿色蔬菜，比如菠菜、羽衣甘蓝、甜菜（莙荙菜）、西兰花（青花菜）和香芹（欧芹）。

奥米加-3 脂肪酸

脂肪是人类饮食的重要组成部分。大多数人都能食用充足的奥米加-6必需脂肪酸；而奥米加-3脂肪酸摄入量较低很常见，特别是二十二碳六烯酸 （DHA）和二十碳五烯酸（EPA）。

奥米加-3脂肪酸可支持眼睛的油性外层。尤其是视网膜中的DHA浓度很高。这对新生儿的视觉发育非常重要。研究还表明，充足的DHA水平可支持优良的视力并有助于维持视网膜健康。

鲑鱼、鲱鱼、沙丁鱼、鲭鱼和鳟鱼等高脂肪鱼类是EPA 和 DHA 的最佳来源。植物来源的EPA 和 DHA 较难寻找，但亚麻籽、奇亚籽、核桃和大豆中均含有奥米加-3脂肪酸α-亚麻酸（ALA）。

营养和视力研究综述

过去三十多年来，业界对营养和眼睛健康的研究取得了重大进展。研究人员现已更好地理解了营养和视力如何联系以及营养素如何在支持眼睛健康的同时帮助您在老化过程中保持最佳视力。下文强调的研究为一些之前推荐的营养建议提供基础。

与年龄相关的眼睛研究

与年龄相关的眼睛研究（AREDS）是由美国眼科研究所赞助的一项重大临床试验。其研究目标是深入观察在膳食中摄入几种特定营养素与长期眼睛健康之间的联系。

这项研究在1992年开始招寻志愿者，涉及年龄介于55-80岁之间的3640位参与者。AREDS 配方组的参与者每天服用以下剂量：

  • 500 毫克维生素C
  • 400 IU维生素E（180毫克dl-α-生育酚乙酸酯）
  • 15毫克β-胡萝卜素（7，500 RAE）
  • 80 毫克锌
  • 2毫克铜（避免出现与锌有关的铜缺乏症）

比较安慰剂组，补充AREDS配方对支持健康的眼睛老化发挥了可衡量的作用，包括支持视力准确度。

与年龄相关的眼睛研究2

AREDS2数据首先于2013年发布并测试了原始AREDS配方的几个变化。主要目标是测试添加叶黄素和玉米黄质或奥米加-3脂肪酸是否会提高原始 AREDS配方的效率。一个配方还测试了大量降低锌的水平（25 毫克对比 80 毫克）。

研究结果显示，添加叶黄素和玉米黄质或奥米加-3脂肪酸相比原始 AREDS配方对眼睛健康没有提供额外益处。但使用叶黄素和玉米黄质代替β-胡萝卜素则相比原始 AREDS配方提供略多益处。降低锌的水平与含有较高锌水平的配方同样有效。

根据 AREDS2 研究的结果，使用叶黄素和玉米黄质代替β-胡萝卜素、将锌含量限制在安全水平，并保持相同水平的维生素 C、维生素 E 和铜存在意义。

以AREDS2为基础的配方可能含有：

  • 500 毫克维生素C
  • 400 IU 维生素E
  • 10 毫克叶黄素
  • 2 毫克玉米黄质
  • 25 毫克锌
  • 2 毫克铜

叶黄素抗氧化补充品试验

另一项具有里程碑意义的研究是叶黄素抗氧化补充品试验（LAST）。这是一项为期 12 个月的安慰剂对照试验。这项研究测试了纯净叶黄素补充品和一款含有叶黄素与其它抗氧化成分（如维生素 A、维生素 C、维生素 E 和 β 胡萝卜素）混合物的补充品。

两组补充品均提高了视网膜色素密度。测试显示，补充品有助于支持视力准确度和眩光恢复。安慰剂组在这些测量标准上没有明显改变。

眩光环境下黄斑色素和视觉表现

一项对40位健康参与者的研究要求参与者在六个月内每天摄入叶黄素（10 毫克）和玉米黄质（2 毫克）补充品。研究人员测试了参与者的眼睛在日常环境中对眩光的影响。这包括在阳光充足时待在户外、长时间盯着电脑屏幕，并在夜间使用车头大灯。

使用补充品六个月后，参与者的平均黄斑色素光密度（MPOD）比研究开始时有所提高。较高的MPOD与优良的视力准确度存在联系。

研究人员在测试了参与者的视觉表现后得出总结，使用叶黄素和玉米黄质补充品四到六个月可支持眩光环境下健康的视觉表现。

护士健康研究

护士健康研究和健康专业人士跟进研究涉及超过100,000位参与者。所有参与者年龄均为50岁或以上，且以不存在针对性健康问题为基础。

研究人员基于膳食食物研究人员调查的基础和后续跟进而分析出类胡萝卜素摄入量。他们随后计算出血浆类胡萝卜素的预计评分。这项研究的结果表明，血浆中较高的叶黄素和玉米黄质水平对眼睛具有保护作用并有助于支持健康的眼睛老化过程。

保护视力的额外建议

预约眼科检查

涉及到在未来支持您的眼睛健康，了解您现在的情况非常重要。眼科检查将测试视力准确度，并能为您提供很多信息。您很有可能通过全面的眼科检查在眼睛和视力开始出现更多明显症状前提早发现这些问题。

在眼科检查的基础上，我们还建议有些人更频繁地进行跟进检查。美国眼科研究所建议以下人群每年或每隔一年进行眼科检查：

  • 60 岁以上者
  • 40岁以上非裔美国人
  • 患有可能影响眼睛健康的某些疾病者

佩戴眼保护具

如同您会用防晒霜保护皮肤避免晒伤，佩戴太阳镜有助于保护眼睛免受强光损伤。短期内处于阳光下过长时间会造成光角膜炎（眼睛晒伤）。长时间过量UV照射会造成长期眼睛损伤。

佩戴能拦截99%至100%的UVA和UVB辐射的太阳镜有助于保护您的眼睛免受短期和长期阳光损伤。专为拦截UV辐射设计的隐形眼镜也是另一种方式。遮阳帽甚至能在整日阳光暴晒时提供额外保护。

除了保护眼睛免受阳光的UV辐射，在危险环境中保护眼睛也很重要。从事运动、建筑、庭院工作时，或异物可能伤害眼睛的任何其它情况，您都应佩戴合适的眼保护具。

保持活跃并维持健康的体重

保持身体活跃并维持健康的体重可支持优良的眼睛健康。您可以在这篇文章中了解更多有关维持健康体重的建议。

请您戒烟

吸烟有害全身健康，包括眼睛。研究显示，吸烟损伤视神经并增加出现其它眼睛健康和视力问题的风险。

https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y

https://www.nei.nih.gov/

https://www.healthline.com/nutrition/eye-vitamins

Richer S. et al. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study (Lutein Antioxidant Supplementation Trial). Optometry. 2004 Apr;75(4):216-30.

Stringham JM, Hammond BR. Macular pigment and visual performance under glare conditions. Optometry and vision science : official publication of the American Academy of Optometry. 2008;85(2):82-8.