安全第一
补剂可能与药物以及其他补剂发生相互作用。如果您正在服用处方药（尤其是抗凝血剂、降压药、糖尿病药物、SSRIs），请先查阅相互作用数据库。
| 干预措施 | 结果 | 人体证据 | 效应量 | 证据质量 | 参考文献 |
|---|---|---|---|---|---|
| 肌酸 (Creatine) | 肌肉力量与质量 | 在结合训练的荟萃分析中，瘦体重和力量呈现一致性增长。 | 中等 | 高 | [1][2] |
| 肌酸 (Creatine) | 认知功能 | 短期记忆和推理能力得到改善，尤其是在老年或有压力的人群中。 | 小到中等 | 中等 | [3][4] |
| Omega-3 (EPA/DHA) | 心血管事件 | 降低心肌梗死（心脏病发作）和心源性死亡的风险；对中风的影响较小。 | 小 | 中等 | [5][6] |
| Omega-3 (EPA/DHA) | 认知衰退 | 对预防一般老年人群的认知衰退无显著益处；对轻度损伤可能有潜在益处。 | 无/小 | 中等 | [7] |
| 维生素 D3 + K2 | 骨矿物质密度 (BMD) | 联合补充比单独补充单一营养素更能增加腰椎 BMD。 | 小 | 中等 | [8][9] |
| NAC | 精神症状 | 对精神分裂症的阴性症状和情绪障碍的抑郁症状有辅助益处。 | 小到中等 | 中等 | [10][11] |
| NAC | COPD 恶化 | 减少慢性支气管炎/COPD 急性发作的频率；对肺功能 (FEV1) 无一致性影响。 | 中等 | 高 | [12] |
| 姜黄素 (Curcumin) | 骨关节炎疼痛 | 减轻疼痛和僵硬的效果与 NSAIDs（如布洛芬）相当，且副作用较少。 | 中等到大 | 高 | [13][14] |
| 南非醉茄 (Ashwagandha) | 压力与焦虑 | 显著降低有压力成年人的感知压力 (PSS) 和皮质醇水平。 | 中等到大 | 高 | [15][16] |
| 南非醉茄 (Ashwagandha) | 睾酮（男性） | 增加男性（包括健康和不育男性）的总睾酮和精子质量。 | 中等 | 中等 | [16:1][17] |
| 亚精胺 (Spermidine) | 认知记忆 | 结果不一：早期试验显示记忆力改善；一项更大规模的 12 个月试验发现与安慰剂相比无益处。 | 不一致 | 低 | [18][19] |
| NMN | 肌肉胰岛素敏感性 | 在糖尿病前期女性中增加 25%；效果与某些药物相当。 | 大 | 高 | [20] |
每次使用一个变量并制定书面的决策规则：N‑of‑1 实验
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Fernandes BS, et al. N-Acetylcysteine in depressive symptoms and functionality: a systematic review and meta-analysis. J Clin Psychiatry. 2016;77(4):e457-466. ↩︎
Yolland CO, et al. N-acetylcysteine in the treatment of psychiatric disorders: a review of systematic reviews. Aust N Z J Psychiatry. 2020;54(5):457-470. ↩︎
Cazzola M, et al. Influence of N-acetylcysteine on chronic bronchitis or COPD exacerbations: a meta-analysis. Eur Respir Rev. 2015;24(137):451-461. ↩︎
Daily JW, et al. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717-729. ↩︎
Paultre K, et al. Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review. BMJ Open Sport Exerc Med. 2021;7(1):e000935. ↩︎
Salve J, et al. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. ↩︎
Lopresti AL, et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. ↩︎ ↩︎
Durg S, et al. Withania somnifera (Ashwagandha) in male infertility: An evidence-based systematic review and meta-analysis. Phytomedicine. 2018;50:247-256. ↩︎
Wirth M, et al. The effect of spermidine on memory performance in older adults at risk for dementia: A randomized controlled trial. Cortex. 2018;109:181-188. ↩︎
Wirth M, et al. Effects of Spermidine Supplementation on Cognition and Biomarkers in Older Adults With Subjective Cognitive Decline: A Randomized Clinical Trial. JAMA Netw Open. 2022;5(5):e2213875. ↩︎
Yoshino M, et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science. 2021;372(6547):1224-1229. ↩︎