Name: 10種強效助你擊退憂鬱的補充品！ (10 SUPPLEMENTS THAT CRUSH DEPRESSION)
Uploaded: 2026-01-16T17:25:50.000Z
Duration: 10 min 10 s

Listen guys, if everybody knew about these supplements, the world will be a much happier place.

聽著各位，如果每個人都知道這些保健食品，這個世界會更快樂。

Did you know that one in four people will experience depression at least once in their lives?

你知道嗎？每四個人中就有一人在一生中至少會經歷一次憂鬱症。

否定副詞倒裝句型

Not only that, but depression is the leading cause of disability in the world.

不只如此，憂鬱症更是全球失能的主要原因。

I personally have experienced depression for several years of my life and have spent several years researching, trying to figure out ways to overcome depression.

我個人也曾有幾年時間深受憂鬱症困擾，花了好幾年研究，試圖找出克服憂鬱症的方法。

And what I'm going to tell you today is something called nutritional therapy, which I believe is one of the most powerful ways to overcome depression.

而我今天要告訴大家的，是一種叫做營養療法的東西，我相信這是克服憂鬱症最有力的其中一種方法。

The food and supplements that you eat can relieve your depression.

你吃的食物和保健食品可以舒緩你的憂鬱。

Just giving your brain the food that it requires, the nutrients that it requires, can end depression in as short as 244 hours.

只要給大腦它需要的食物，它需要的營養素，最快244小時就能終結憂鬱。

Now, I use the word supplement by its pure definition.

現在，我說的「補充品」是它的純粹定義。

Something that is supplemental to the piece of the puzzle that is good health.

它是健康這個拼圖中，額外補足的一塊。

Supplements by themselves, they help, but it's not the total picture.

補充品本身確實有幫助，但這不是全部。

You have to combine supplements with good food, with exercise, and

你必須將補充品與好的飲食、運動，

with a good community of supportive friends around you.

以及身邊支持你的好朋友社群結合。

Now listen, I'm not against pharmaceutical drugs.

I believe that we need to throw everything we at this problem of depression.

我相信我們要用盡一切方法來解決憂鬱這個問題。

However, medications can come with some very serious side effects and I believe as a world we are over medicated and the problem of depression is not slowing down.

然而，藥物可能會帶來一些非常嚴重的副作用，我認為我們這個世界過度依賴藥物，而憂鬱的問題並沒有放緩。

That tells you that we need different solutions to this problem of depression.

這告訴你我們需要針對憂鬱這個問題尋找不同的解決方案。

This is why lifestyle medicine, along with nutritional therapy and cognitive therapy should be considered as the first option when when battling depression.

這就是為什麼當我們對抗憂鬱時，應該將生活方式醫學、營養療法和認知療法視為首選。

Don't just believe any guy on YouTube with a muscle shirt.

不要只聽信穿著肌肉 T 恤的 YouTube 頻道。

Consult with multiple physicians before you change your routine.

在改變你的日常作息前，請諮詢多位醫師。

So make sure you make wise decisions before doing any of the supplements that I'm going to say in this video.

所以在服用我接下來要在影片中提到的任何補充品之前，請務必做出明智的決定。

Now all of these supplements are considered safe.

現在，這些補充品都被認為是安全的。

However, before you do any of the supplements, I'm going to tell you something that not a lot of people know.

不過，在你服用任何補充品之前，我要告訴你一件很多人不知道的事。

You may think you are depressed, but you might just have low blood sugar.

你可能覺得自己憂鬱，但其實只是血糖太低。

You may think you are depressed and hopeless, but

你可能覺得自己憂鬱又絕望，但

you might have a hormonal or nutritional deficiency like vitamin D or or iron.

你可能只是有荷爾蒙或營養缺乏，像是維生素D或鐵質。

Did you know that low folic acid is a risk factor for depression and supplementing it can relieve depressive symptoms?

你知道葉酸不足是憂鬱症的風險因子，補充葉酸可以緩解憂鬱症狀嗎？

Did you know that 90% of people diagnosed with depression have depleted plasma zinc levels?

你知道90%被診斷為憂鬱症的人，血漿鋅水準都很低嗎？

Did you know that 1.1 billion people are zinc deficient.

你知道有11億人有鋅缺乏的問題嗎？

Depression is also a symptom of gluten intolerance.

憂鬱症也是麩質不耐症的症狀之一。

And once you correct that, the symptoms of depression disappear.

只要你把這些問題解決了，憂鬱症的症狀就會消失。

這就是為什麼血液檢查這麼重要。

See, you may think you have depression for no reason, but

你可能會覺得自己無緣無故得到憂鬱症，但是

if you look into the root, it might be caused by a nutritional deficiency.

如果你深入探究原因，可能是由營養缺乏所引起。

Let's get into the 10 depression crushing supplements.

我們來看看這10種能擊潰憂鬱症的補充品。

See, a lot of people in our world today suffer from chronic low grade depression, right?

其實，我們現在世界上很多人都飽受慢性輕度憂鬱的折磨，對吧？

Feeling flat, feeling tired and just blah all the time.

感覺情緒低落、疲倦，整個人都提不起勁。

Well, tyrosine can really get you going in about 10 minutes.

酪胺酸真的能在大概10分鐘內讓你恢復活力。

You want to take tyrosine on an empty stomach and after 2pm and don't take too much because too much can over stimulate you.

建議空腹吃，下午兩點後別吃，而且別吃太多，因為過量會讓你太亢奮。

不是你的問題，而是血清素太低了。

See, did you know that violent criminals have lower serotonin levels than non violent ones?

嘿，你知道嗎？暴力罪犯的血清素水準比非暴力的人還要低喔。

Did you know the most common cause of panic attacks is serotonin deficiency?

你知道嗎？恐慌發作最常見的原因是血清素缺乏。

See, St. John's Wort is a natural serotonin boosting remedy.

聖約翰草是一種天然提升血清素的好東西。

It also reduces people's angry feelings and helps people get to sleep.

它還能減少人們的怒氣，幫助入睡。

Number three, same is a natural antidepressant.

第三種，SAMe 是一種天然的抗憂鬱劑。

It even made the COVID of Newsweek in 1999.

它甚至在 1999 年登上過 Newsweek 的 COVID 報導。

It is an antioxidant compound produced naturally in the body.

它是一種身體自然產生的抗氧化化合物。

stick with it for at least one bottle's worth and it will relieve depressive symptoms.

至少喝完一瓶，就能改善憂鬱症狀。

Tryptophan is a supplement meant to be used in between meals over and over.

色胺酸是一種要在餐間食用的補充品，要持續使用。

Studies show that removing tryptophan out of our diet increases depression, anger and even bulimia.

研究顯示，從飲食中移除色胺酸會增加憂鬱、憤怒，甚至暴食症。

Tryptophan can raise serotonin by 200% and studies show it has power with PMS and fibromyalgia.

色胺酸能提升血清素 200%，研究顯示它對經前症候群和纖維肌痛症有幫助。

Rhodiola is an adaptogen meaning it helps your body adapt to stress.

紅景天是一種適應原，意思是它能幫助身體適應壓力。

It is also an anti fatigue herb and is very effective.

它也是一種抗疲勞草藥，效果非常好。

Rhodiola was used by arctic warriors, giving them energy to fight fight on the battlefield.

紅景天曾被北極戰士使用，讓他們有能量在戰場上奮戰。

Take rhodiola in the morning and it gets the brain going within 20 minutes.

早上吃紅景天，大約20分鐘就能讓大腦動起來。

B6 is involved in over 80 reactions in the body.

A lot of people with depression have low levels of B6 because B6 is the last producing CO factor for serotonin.

很多憂鬱症患者的B6水準偏低，因為B6是血清素產生的最後一個輔因子。

A 2004 study published in Psychotherapy and Psychosomatics found that low levels of vitamin B6 causes depression as the vitamin contributes to the tryptophan.

2004年發表在《Psychotherapy and Psychosomatics》期刊上的一項研究發現，維生素B6水準低會導致憂鬱症，因為這種維生素有助於色胺酸。

Of the 140 participants, 13% of them were evaluated as depressed and vitamin B6 deficient.

在140名參與者中，有13%被評估為憂鬱且維生素B6缺乏。

I've taken B6 with methylfolate as a supplement and I can tell you this, it definitely works.

我曾補充B6和甲基葉酸，我可以告訴你，這真的有效。

Make sure you take B6 in the morning on an empty stomach.

Number seven fish oil or eat fish about two to four times per week.

第七種，魚油，或者每週吃兩到四次魚。

The Japanese eat much more fish than we do and they have much lower rates of depression than we do.

日本人吃魚的量比我們多很多，他們的憂鬱症比例也比我們低很多。

Now, whether that's correlation or causation is to be determined, but

現在，這到底是相關性還是因果關係，還有待釐清，不過

fish oil has definitely been shown to increase mood levels.

魚油確實已被證實能提升情緒。

British researchers studied a group of depressed patients who failed to recover after taking antidepressants for eight weeks.

英國研究人員研究了一群憂鬱症患者，他們服用抗憂鬱藥物八週後仍未康復。

the ones who also took Omega 3s 70% recovered compared to 25% who took only the antidepressants.

那些同時補充 Omega 3 的人有 70% 康復，而只服用抗憂鬱藥物的人則有 25% 康復。

Make sure the fish oil you take says molecularly distilled on the back and has a 2 to 1 EPA to DHA ratio.

請確保你服用的魚油背面標示著分子蒸餾，並且 EPA 與 DHA 的比例是 2 比 1。

This has been shown to have the most antidepressant benefits.

這已被證實具有最多的抗憂鬱益處。

Not to be confused with lithium carbonate, which can lead to a toxic buildup in your system.

請勿與碳酸鋰混淆，碳酸鋰可能會在你體內累積毒素。

Lithium orotate is a natural mood boosting mineral.

鋰奧洛他定是一種天然的情緒提升礦物質。

Ashwagandha Ashwagandha is an ancient Ayurvedic herb used to relieve stress and improve mood.

南非醉茄，南非醉茄是一種古老的阿育吠陀草藥，用於緩解壓力並改善情緒。

The word ashwagandha translates to smell of a horse.

「南非醉茄」這個詞的意思是「馬的氣味」。

It's a very weird thing, it kind of smells a little funky, but

這是一個很奇怪的東西，聞起來有點怪怪的，但是

it is said to give you the strength of a horse.

Also known as Indian ginseng, it is shown to reduce stress and helps control mood swings.

它也被稱為印度人參，研究顯示可以減輕壓力並幫助控制情緒波動。

Like rhodiola, it is an adaptogen that helps the body adapt to stress and helps with feelings of nervousness.

就像紅景天一樣，它是一種適應原，有助於身體適應壓力，並緩解緊張感。

In a 60 day study in 64 people with chronic stress, those in the group that supplemented with ashwagandha reported a 69% reduction in anxiety and insomnia on average, compared with 11% in the placebo group.

在一項為期 60 天、針對 64 名慢性壓力患者的研究中，補充南非醉茄的組別平均報告焦慮和失眠減少了 69%，而安慰劑組則為 11%。

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10種強效助你擊退憂鬱的補充品！ (10 SUPPLEMENTS THAT CRUSH DEPRESSION)

chronic

fatigue

depression

prioritize