ALICE CALLAHAN2026年8月13日Marily Oppezzo, a dietitian and researcher at Stanford, said she was occasionally shocked by the number of supplements her clients take. A “stack” in the morning and another at night, she said — sometimes 20 different types or more.斯坦福大学的营养师兼研究员玛丽莉·奥佩佐表示，她有时会对客户服用的保健品数量感到震惊。她说，他们早晚都要吃“一大堆”——有时多达20种，甚至更多。In a 2024 survey of more than 3,000 U.S. adults, more than half of the respondents reported using supplements regularly. And Dr. Oppezzo said that many of her clients started taking them after being influenced by podcast hosts or social media.在2024年针对3000多名美国成年人进行的一项调查中，超过一半的受访者表示经常服用保健品。奥佩佐说，她的许多客户是在受到播客主播或社交媒体的影响后开始服用的。There can be good reasons to use supplements, Dr. Oppezzo said — if you have a nutrient deficiency, for example, or are pregnant.奥佩佐说，服用保健品有时是有充分理由的，比如缺乏某种营养素，或者正在怀孕。But many of the supplements people take are unnecessary, she added, and can even be risky. Supplements can contain contaminants or excessive levels of nutrients, or interact with certain over-the-counter or prescription medications, said Dr. JoAnn Manson, a professor of medicine at Harvard Medical School.但她补充说，人们服用的许多保健品是不必要的，甚至可能有风险。哈佛大学医学院医学教授乔安·曼森博士表示，保健品可能含有污染物，或者营养成分含量过高，甚至可能与某些非处方药或处方药产生相互作用。It’s usually safer and healthier to get important nutrients from your diet, Dr. Manson said. And in many cases, you’re probably already doing so without trying.曼森说，从饮食中获取重要营养素通常更安全、更健康。而且在很多情况下，你可能在不知不觉中就已经做到了这一点。Here are 10 of the most popular dietary supplements that people in the United States take, and what to eat instead to get the same benefits.以下是美国人最常服用的10种膳食补充剂，以及如何通过饮食来获得同等益处。1. Multivitamins1. 复合维生素Many people take multivitamins as a “backstop” just in case they don’t get enough vitamins and minerals from their diet, said Wesley McWhorter, a dietitian in Houston.休斯顿的营养师韦斯利·麦克沃特说，许多人将复合维生素视为一种“后备方案”，以防从日常饮食中摄取的维生素和矿物质不足。And while it’s true that some people may benefit from taking multivitamins — including older adults, those on restrictive diets and those who have trouble absorbing nutrients (like those with celiac disease or Crohn’s disease) — most people can get all of the nutrients they need by following a balanced diet, Dr. Manson said.曼森表示，虽然有些人（包括老年人、饮食受限者以及乳糜泻或克罗恩病患者等存在营养吸收障碍的人）服用复合维生素确实可以获益，但大多数人只要遵循均衡饮食就能获得所需的所有营养素。This includes eating plenty of fruits and vegetables, legumes, nuts and seeds, whole grains, dairy products and healthy sources of protein, she said.她说，这包括多吃水果、蔬菜、豆类、坚果和种子、全谷物、乳制品以及健康的蛋白质来源。The more colorful the fruits and vegetables you eat, the wider the range of nutrients you’ll get, said Ethan Balk, a clinical associate professor of nutrition at New York University.纽约大学营养学临床副教授伊桑·博尔克说，你吃的水果和蔬菜颜色越丰富，获取的营养素种类就越广泛。2. Magnesium2. 镁Magnesium supplements have been touted for insomnia, migraine headaches, depression, constipation and more.镁补充剂一直被宣传为可以缓解失眠、偏头痛、抑郁、便秘等症状。 There is some, albeit limited, evidence to back up some of these claims, experts say. But it’s worth seeing if you can get the same benefits from eating magnesium-rich foods first, said Abeer Bader, a dietitian at Massachusetts General Hospital.专家表示，虽然证据有限，但确实有一些证据支持其中部分说法。马萨诸塞州综合医院的营养师阿比尔·巴德建议，不妨先尝试食用富含镁的食物来获得同样的益处。About half of adults in the United States don’t consume the recommended 310 to 420 milligrams of magnesium per day.大约一半的美国成年人未能达到每天310至420毫克的推荐镁摄入量。Try adding an ounce of pumpkin seeds (156 milligrams) or an ounce of almonds (77 milligrams) to yogurt or oatmeal. Or incorporate a half-cup of cooked spinach (98 milligrams), black beans (60 milligrams) or quinoa (55 milligrams) into soups or stews.不妨在酸奶或燕麦片中加入一盎司南瓜籽（156毫克）或一盎司杏仁（77毫克）。或者在汤或炖菜中加入半杯煮熟的菠菜（98毫克）、黑豆（60毫克）或藜麦（55毫克）。3. Probiotics and Prebiotics3. 益生菌和益生元Probiotic supplements contain certain strains of “good” bacteria that are supposed to support a healthy gut microbiome, and prebiotics are substances that feed those good microbes to help them grow.益生菌补充剂含有特定“有益”细菌菌株，应该可以维持健康的肠道微生物群；益生元则是为这些有益微生物提供养分、助其生长的物质。 We don’t have good evidence that these supplements help most people, however, Dr. Oppezzo said. So unless your doctor recommends them, she advised skipping them.但奥佩佐表示，我们并没有充分的证据表明这些补充剂对大多数人有帮助。因此，除非医生推荐，否则她建议不要服用。To support a healthy microbiome (and get essential nutrients in the process), Dr. Oppezzo recommended eating fermented foods like kimchi, sauerkraut, yogurt, kefir and miso. And to ensure your gut microbes are well fed, eat plenty of fiber from plant-based whole foods, Dr. McWhorter said.为了维持健康的微生物群（并在此过程中获取必需的营养），奥佩佐推荐食用泡菜、酸菜、酸奶、开菲尔和味噌等发酵食品。麦克沃特说，为了确保肠道微生物得到充足的养分，应从植物性全食中摄取大量膳食纤维。4. Fish Oil4. 鱼油Research suggests that people who regularly eat fish — which is rich in omega-3 fatty acids — have better heart health and lower rates of dementia and depression.研究表明，经常吃富含欧米伽-3脂肪酸鱼类的人心脏更健康，患失智症和抑郁症的几率也更低。 Large clinical trials have generally failed to find the same benefits of taking omega-3 (or fish oil) supplements, though one trial suggested a reduced risk of cardiovascular events for people who did not routinely eat much fish.大型临床试验通常未能发现服用欧米伽-3（或鱼油）补充剂具有同样的益处，但有一项试验表明，对于平时不常吃鱼的人来说，服用该补充剂可降低心血管事件的风险。If you want to get more omega-3s from your diet, the best sources are fatty fish like salmon, herring, sardines, mackerel and trout, said Whitney Linsenmeyer, an assistant professor of nutrition and dietetics at Saint Louis University. Aim for two servings per week.圣路易斯大学营养与饮食学助理教授惠特尼·林森迈耶表示，若想从饮食中获取更多的欧米伽-3，最好的来源是高脂肪鱼类，如鲑鱼、鲱鱼、沙丁鱼、鲭鱼和鳟鱼。建议每周吃两份。Flax seeds, chia seeds, walnuts, canola oil and soybean oil are also good sources, she said.她说，亚麻籽、奇亚籽、核桃、菜籽油和大豆油也是很好的来源。5. Vitamin C5. 维生素CMany people take vitamin C supplements to strengthen their immune systems or ward off viral infections. And while it’s true that vitamin C plays important roles in the body, including promoting wound healing and protecting against cell damage, the research supporting the benefits of vitamin C supplements is limited.许多人服用维生素C补充剂以增强免疫系统或抵御病毒感染。虽然维生素C确实在人体内发挥重要作用，包括促进伤口愈合和防止细胞损伤，但支持维生素C补充剂益处的研究却很有限。 Federal guidelines recommend at least 75 milligrams of vitamin C per day for most women and at least 90 milligrams per day for most men.联邦指南建议大多数女性每天至少摄入75毫克维生素C，大多数男性每天至少摄入90毫克。It’s easy to get that much from your diet, Dr. Linsenmeyer said.林森迈耶说，通过日常饮食很容易达到这一摄入量。Just one orange, two kiwis, a cup of cooked broccoli or a half-cup of cooked red bell pepper supplies the daily amount.只需一个橙子、两个猕猴桃、一杯煮熟的西兰花或半杯煮熟的红甜椒，就能满足每日的需求量。6. Collagen6. 胶原蛋白Collagen supplements claim to reduce wrinkles, minimize joint pain and strengthen hair and nails. But the evidence for such benefits is mixed and limited, said Emma Laing, the director of dietetics at the University of Georgia.据称胶原蛋白补充剂能减少皱纹、减轻关节疼痛并强健头发和指甲。但佐治亚大学饮食学主任艾玛·莱恩表示，关于这些益处的证据很不一致，且十分有限。 Instead, support the natural synthesis of collagen in your body by consuming enough protein, vitamin C, copper and zinc — which you can do by following a balanced diet, Dr. Laing said.莱恩建议，与其如此，不如通过摄入足够的蛋白质、维生素C、铜和锌来支持体内胶原蛋白的自然合成——这可以通过均衡饮食来实现。To protect the collagen you already have, she added, limit sun and alcohol exposure, avoid tobacco, stay hydrated and get regular exercise.她还说，为了保护体内已有的胶原蛋白，应限制日晒和饮酒，避免吸烟，保持水分，并进行规律的锻炼。7. Vitamin B127. 维生素B12If you have a vitamin B12 deficiency or are at risk of developing one, your doctor may suggest that you take a B12 supplement.如果你缺乏维生素B12或有缺乏风险，医生可能会建议你服用B12补充剂。 Those at risk include older adults, vegans and vegetarians, people with certain autoimmune conditions, and those who take some medications (like metformin or proton pump inhibitors), said Wren Cahoon, a dietitian at UCHealth University of Colorado Hospital.科罗拉多大学医院的营养师伦·卡洪说，风险人群包括老年人、纯素食者和素食者、患有某些自身免疫性疾病的人，以及服用某些药物（如二甲双胍或质子泵抑制剂）的人。For most other adults, it’s not hard to get the recommended 2.4 micrograms per day from your diet. Fish, red meat, poultry, eggs and dairy products are all good sources, Ms. Cahoon said. In fact, just one serving of salmon, tuna or beef can provide around the daily amount.对于大多数其他成年人来说，从饮食中获取推荐的每天2.4微克并不难。卡洪说，鱼、红肉、家禽、鸡蛋和乳制品都是很好的来源。事实上，只要吃一份鲑鱼、金枪鱼或牛肉，就能大致提供每日所需量。Many breakfast cereals and plant-based milks are also often fortified with vitamin B12.许多早餐麦片和植物奶也经常强化添加维生素B12。8. Protein Powder8. 蛋白粉Those trying to lose weight or gain muscle may think that protein powder is a must-have.正在减肥或增肌的人可能会认为蛋白粉是必需品。 But unless you struggle to consume enough — which older adults or people recovering from hospitalization or surgery often do — most people who follow a balanced diet get enough protein, Dr. McWhorter said.但麦克沃特说，除非你难以摄入足够的蛋白质（老年人或住院、手术后恢复期的人通常如此），否则大多数饮食均衡的人都能摄取足够的蛋白质。To ensure you hit your daily target, Dr. Linsenmeyer recommended including a protein-rich food at every meal, like Greek yogurt, eggs, legumes or a lean protein source like fish, chicken or turkey.为了确保达到每日目标，林森迈耶博士建议每顿饭都加入一种富含蛋白质的食物，比如希腊酸奶、鸡蛋、豆类，或者是鱼、鸡肉、火鸡肉等低脂蛋白来源。9. Fiber9. 膳食纤维The majority of people in the United States don’t get the recommended 21 to 38 grams of fiber per day. And fiber supplements — sold as pills, powders and gummies — are positioned to fill that gap.大多数美国人没有达到每日21到38克的推荐膳食纤维摄入量。以药丸、粉末和软糖形式出售的膳食纤维补充剂就是为了填补这一空白。 Bobbi Lin for The New York TimesGetting fiber from whole foods, like legumes, nuts, whole grains, fruits and vegetables, is preferable since they can provide not only fiber but also other healthful nutrients like vitamins, minerals, protein and healthy fats, Ms. Bader said.巴德表示，从豆类、坚果、全谷物、水果和蔬菜等全天然食品中获取膳食纤维是更好的选择，因为它们不仅能提供纤维，还能提供维生素、矿物质、蛋白质和健康脂肪等其他有益健康的营养素。If you can’t get enough fiber from your diet alone, it’s fine to take a supplement, said Dr. Kyle Staller, a gastroenterologist at Massachusetts General Hospital. He recommends psyllium fiber, a soluble fiber that forms a gel in water. Unlike some other fiber supplements, he said, it can improve common digestive issues like constipation, diarrhea and abdominal pain.马萨诸塞州综合医院的胃肠病学家凯尔·斯塔勒博士说，如果仅靠饮食无法获得足够的纤维，服用补充剂也是可以的。他推荐洋车前子纤维，这是一种遇水能形成凝胶的可溶性纤维。他说，与其他一些膳食纤维补充剂不同，它可以改善便秘、腹泻和腹痛等常见的消化问题。10. Greens Powder10. 绿色果蔬粉These supplements usually contain a long list of powdered fruits, vegetables, herbs and seeds, and many contain added vitamins, minerals, prebiotics and probiotics. They’re advertised as a convenient way to make up for whatever might be missing in your diet, especially fruits and vegetables.这些补充剂通常包含各种水果、蔬菜、草本植物和种子的粉末，而且其中许多还添加了维生素、矿物质、益生元和益生菌。广告宣称，这是一种便捷方式，可以弥补饮食中可能缺乏的东西，尤其是水果和蔬菜。But Dr. Oppezzo said that greens powders were little more than “glorified multivitamins.”但奥佩佐表示，绿色果蔬粉不过是“美化版的复合维生素”。“They definitely don’t replace the act of eating your actual vegetables,” Dr. McWhorter said.“它们绝对不能代替真正的蔬菜，”麦克沃特说。Greens powders can also be expensive, with some running around $100 for a one-month supply. You’re better off spending that money on fresh or frozen fruits and vegetables, Dr. Balk said.绿色果蔬粉也可能很贵，有些产品一个月的用量大概需要100美元左右。博尔克说，把这笔钱花在新鲜或冷冻的水果和蔬菜上会更划算。“The real food is going to work just as great, if not better,” he said.“真正的食物效果也会一样好，甚至更好，”他说。本文最初发表于2026年2月9日。Ghazalle Badiozamani为《纽约时报》供图。Alice Callahan是《纽约时报》营养与健康新闻记者。她拥有加州大学戴维斯分校营养学博士学位。翻译：晋其角点击查看本文英文版。