「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。
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。
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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。
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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。
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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。
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(数据来源:examine.com)
参考文献
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