Well, that's the topic of this week's Wednesday Checkup.

那正是本週 Wednesday Chekup 的影片主題。

Hit that intro.

播放前奏吧。

Odds are, you're probably wasting your money if you're taking a supplement.

如果你正在食用營養補充劑，你大概很可能是在浪費錢。

Here's why.

原因如下。

I just partnered with the American Osteopathic Association to conduct a Harris Poll, where we found that 86% of Americans are taking a vitamin or supplement,

我剛與美國骨科協會合作，進行了一次哈里斯民調，發現有 86% 的美國人正在服用維他命或營養補充劑，

and only about 20% actually tested positive for nutritional deficiency.

然後只有約 20% 的人被檢測出有營養缺乏症狀。

Now, this confirms something I've known in my heart all along,

這在在地證實了我心裡一直知道的一件事：

that people are taking these supplements unnecessarily.

人們在非必要的狀況下服用著營養補充劑。

Where does this craze come from?

這股風潮是從何而來的？

I think this obsession with vitamins comes from the constant need to improve our performance, this unrealistic body image that's pushed on us everywhere.

我覺得對維他命的著迷來自於優化表現的持續需求以及隨處可見強加在我們身上、不切實際的身體形象。

I mean, if you just go on Instagram, the unrealistic figures that people have is crazy to me.

我是說，只要上去 Instagram 就可以看到一堆有著不真實身材的人，這件事對我來說很瘋狂。

Most of it is plastic surgery, Photoshop or FaceTune, or maybe sometimes performance-enhancing drugs,

這大多都次多虧整形手術、Photoshop 或 FaceTune 等修圖軟體，或是有時是仰賴表現增強藥物，

but what marketers do is they prey on your insecurity; they sell you products with unproven claims.

但行銷人士的手法是，他們會攻擊你的不安全感，銷售功效未經證實的產品給你。

I mean, how many times have you seen "boost your immune system", "build muscle", "fast abs", "six hours of continuous energy" on a label?

我的意思是，你在標籤上看過幾次像是「提升你的免疫系統」、「練肌肉」、「快速練出腹肌」、「活力六小時不間斷」等的字眼？

This happens all the time, and I have a serious problem with that.

這些事情一直在發生，而我對那種狀況有很大的意見。

What upsets me most is when I see health professionals transform into IKA experts.

讓我最不開心得是，當我看到健康專業人士轉變為所謂得 IKA 專家。

The epidemic of the "I know all" expert.

所謂「我什麼都知道」專家的氾濫。

There are too many of these experts out there, claiming to have all of the answers when the rest of the scientific community has questions.

市面上有太多這樣的專家，在科學界都還有疑問時，他們宣稱自己有所有問題的解答。

While I agree with this guy, there are certain instances where evidence shows that vitamin supplementation is beneficial.

雖然我同意這個人的觀點，但還是有一些證據顯示補充維他命在某些情況下是有益的。

If your doctor tells you you have very low levels of Vitamin D, it makes sense to supplement.

如果你的醫生說你體內的維他命 D 過低，予以補充是合理的。

If you have a chronic health condition, like a malabsorption syndrome where you can't actively absorb vitamins, it also makes sense to take one.

如果你有像是吸收不良症候群等的慢性疾病，讓你無法主動吸收維他命，那麼食用補充劑也合理。

In pregnancy, or if you're even thinking about getting pregnant, I recommend to my patients to take a prenatal supplement.

我會推薦我在孕期或是想備孕的病患食用孕前補充劑。

And if you're following a restrictive diet⏤I'm talking to you vegans out there⏤I also do recommend supplementation in that case.

而如果你的飲食習慣很嚴格（沒錯，就是你們這些純素主義者），那麼我也會推薦你們食用補充劑。

Hold up, hold up, hold up, hold up.

等等⋯⋯。

Odds are, you don't have one of these health conditions.

你很可能沒有上述任何一個健康狀況。

Odds are, your doctor didn't tell you to be taking a supplement.

你的醫生很可能沒有跟你說你需要使用補充劑。

So, let's get into it and talk about the harms of taking these.

那就讓我們深入談談食用它們的壞處吧。

First of all, most vitamins have minimal proof, if any, of benefit.

首先，多數維他命都有極少（甚至是沒有）可以證明益處的證據。

You're spending money, but for what?

你是在花錢，但是為了什麼？

I guess if you really want expensive urine.

我想如果你想要擁有昂貴尿液的話是可以啦。

Vitamins really give you this false reassurance where you may say,

維他命會給你一種錯誤的慰藉，讓你認為：

"Aw, I don't need to eat these vegetables; I'm going to take a multivitamin".

「啊，我不需要吃這些蔬菜，我吃個綜合維他命就好了。」

It doesn't work that way.

它不是這樣運作的。

You're better off spending your time and effort on changing your lifestyle in other meaningful ways.

你還不如把時間和精力花費在以更有意義的方式改變生活習慣。

Surprisingly, some supplements have even been shown to decrease the effectiveness of very common medications like insulin or Xanax, so you have to be really careful.

令人驚訝的是，有些補充劑甚至被證明會減弱如胰島素或贊安諾等常見藥物的效力，所以你必須格外小心。

It's pretty rare to get toxicity of water soluble vitamins,

水溶性維他命出現毒性的狀況頗為罕見，

but for fat soluble vitamins D, E, K, A, you can get yourself into trouble with toxicity because they can build up in your fat stores.

但像是維他命 D、E、K、A 等脂溶性維他命可能會讓你受毒性而苦，因為它們可能在你身體儲存脂肪時堆積。

The biggest risk when it comes to taking vitamins is the unknown.

當提及服用維他命時，最大的風險就是未知數。

I know that sounds kind of funny.

我知道那聽起來有點好笑。

It actually sounds like a movie title.

聽起來其實像是電影標題。

No, no, no.

不、不、不。

In all seriousness, the FDA does not check this.

認真地說，美國食品藥物管理局並不會檢驗這件事。

Companies don't need to prove the safety or effectiveness of the product that they're selling.

公司並不需要證明他們販賣商品的安全性或效用。

I can, right now, create a supplement sitting right here, pour it into little capsules, go and sell it in the store, and it's perfectly legal.

我現在坐在這裡就可以馬上創造一個補充劑、放進小膠囊裡、拿到店舖中販賣，而這一切都是合法的。

Consumer lab has done testing and found that the ingredients inside many supplements don't match what's said on the label.

已經有消費者實驗室進行檢測，發現許多補充劑當中的成分都不符合標籤上所標示的內容。

Proprietary blends of weight loss formulas have been found to be toxic to the liver.

具專利的減重配方混合物被發現對於肝臟具有毒性。

And some scary articles have been coming out showing taking high doses of certain vitamins increases risks of cancer.

也有一些恐怖的文章被發布，指明服用高劑量的某些維他命可能會增加罹癌風險。

My bottom line when it comes to vitamins is:

談到維他命，我的底線是：

If your doctor recommended them for you or you have a medical necessity, continue taking them.

如果你的醫生建議或是如果你有醫療上的需求，那就繼續服用它們。

But if you want to take them "just to stay healthy" or you're having some kind of symptom that you're ready to blame on a vitamin deficiency,

但如果你「只是為了維持健康」而想要服用或是你有想要怪罪給維他命不足的某種症狀，

talk to your doctor first, 'cause that's usually not the case.

請先和你的醫生聊聊，因為實際狀況通常不如你所想。

And, as any honest doctor will tell you, while we know a lot about vitamins, there's a lot more that we don't know.

而任何誠實的醫生都會跟你說，雖然我們對維他命有很多認識，我們不知道的還要更多。

So, anyone claiming to have all the answers is usually full of it.

所以任何宣稱擁有一切答案的人通常都只是滿口胡言。

Stay happy and healthy.

持續地快樂並健康吧。