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补剂课堂:红景天提取物

健身先健脑  · 公众号  · 科学  · 2018-12-12 16:47

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健身先健脑丨用科学武装身体

最前沿中文健身自媒体

本文是「MINDS」周年答谢活动推送的 第 5 篇 精华内容。

推送标题: 恢补剂课堂:红景天提取物

内容分类: 补剂课堂

推送时间: 2018 年 4 月第 2 期


「红景天提取物可以抗疲劳、帮助恢复」……确实,这是市场上少数有大量证据证明「有用」的补剂;不过,它的作用,也许跟你想象的不太一样。

全文字数:     1200

阅读时间: 3 分钟

图片数目:       5


历史

Background

红景天(学名:Rhodiola rosea)是景天科红景天属的植物。分布于日本、朝鲜、俄罗斯、蒙古以及吉林、河北、山西、新疆等地,生长于海拔 1,800 米至 2,700 米的地区,多生长于山坡林下或草坡上,目前尚未由人工引种栽培。


红景天提取物的最大作用,是抗疲劳: 它对于长期、非体力劳动引起的疲劳,似乎有着良好的效果。这种「疲劳」和压力、「过度用脑」,或者极长时间、极小强度的体力劳动更有关系。


有些研究表明,红景天提取物似乎对运动表现也有促进作用,但这些实验的对象都是不运动的人群;而在针对运动员或者爱好者的实验中,红景天没有表现出任何与运动表现相关的作用。从另一方面来说,它的「抗疲劳」效果,则明显的多,尤其是提高心理压力引起的各种疲劳现象。


红景天提取物可以通过减轻疲劳,达到间接提高认知能力的效果。可是很遗憾,在非疲劳的健康人身上,这种效果并不明显。


红景天提取物的其他作用,包括了它能提高神经保护性——在由于压力引起的暴食症的小鼠身上,通过摄入红景天提取物或者其活性物质,可以有效减轻暴食现象。在大脑中,红景天提取物似乎可以促进血清素分泌,减少皮质醇。



主要用途

In A Form Of

抗压力补剂(Stress Relief);

抗疲劳补剂(Aadptogen);

传统中药成分(Traditional Chinese Medicine);



如何摄入

Recommendation

一般而言,红景天提取物,指的是 SHR-5(或者等量的) 提取物,包含了 3% 的肉桂醇甙(rosavins)以及 1% 的红景天甙(salidroside)。下图即为标准成分的示意。


用于抗疲劳长期服用的情况下,有实验表明,低达 50 毫克每天 的剂量就可以产生良好效果;用于短期抗压力及抗疲劳的目的,有效剂量在 288-680 毫克 之间。


由于红景天提取物的剂量在一些实验中体现了「钟形曲线」(如下图示意),一般不推荐每日摄入更高的剂量,因为高剂量下,补剂可能反而会没有效果。



人体影响指数

Human Effect Matrix

「人体影响指数」总结了所有关于该补剂的高质量 人体实验 (即不包括动物实验、细胞实验)。这份表格说明了该补剂对于人体的影响,以及这些影响有多显著。



(数据来源:examine.com)


参考文献

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