Name: 改善睡眠與大腦健康！Rhonda Patrick 博士與 Andrew Huberman 博士的頂級鎂補充品推薦！ (Best Magnesium Supplements for Sleep & Brain Health | Dr. Rhonda Patrick & Dr. Andrew Huberman)
Uploaded: 2026-03-26T21:37:17.000Z
Duration: 8 min 57 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

I'm very bullish on magnesium, in particular magnesium 3 and 8 before sleep.

我對鎂的看法非常 bullish，特別是睡前使用的鎂 L-蘇糖酸鹽。

For sleep I take AGZ because I help them build it.

為了睡眠，我會吃 AGZ，因為我幫他們做的。

關係子句

It just has a bunch of things like magnesium 3 and 8 and saffron and tart cherry, the things that have either been shown or are gradually—there's amassing research data to other people, studies out there to support that it can facilitate either transition to sleep or sleep.

它裡面有很多東西，像是鎂 L-蘇糖酸鹽、藏紅花和塔特櫻桃，這些東西已經被證實或逐漸有研究數據顯示，能促進入睡或睡眠。

But magnesium 3 and 8 and magnesium bisglycinate, to me, are interchangeable with respect to sleep.

不過對我來說，鎂 L-蘇糖酸鹽和鎂甘氨酸鹽在睡眠方面是可以互換的。

But magnesium 3 and 8, I'm aware there are some studies that there may be some cognitive benefits.

但關於鎂 L-蘇糖酸鹽，我知道有些研究顯示它可能有認知益處。

So magnesium obviously could be split into a number of things,

but maybe we just start there with 3 and 8 bisglycinate.

但也許我們先從鎂 L-蘇糖酸鹽和鎂甘氨酸鹽開始。

I have a feeling that you're aware of some additional differences between them,

我覺得你可能知道它們之間還有其他差異，

and I'd like to know what you prefer for sleep or for cognitive benefits,

我想知道你比較偏好哪一種用於睡眠或認知益處，

and then maybe we get into the other magnesiums.

so. If we're comparing magnesium bisglycinate or magnesium glycinate, depending on how many molecules of glycine are attached to the magnesium, compared to magnesium L3 and 8, the main difference here—and this is based on a very limited amount of data, a lot of it animal data with respect to the magnesium 3 and 8—is that that form of magnesium is supposed to get into and cross the blood-brain barrier more readily and get into the brain better.

是這樣。如果我們比較鎂甘氨酸鹽或鎂甘氨酸鹽，取決於有多少甘氨酸分子附著在鎂上，與鎂 L-蘇糖酸鹽相比，這裡的主要差異——這基於非常有限的數據，其中很多是關於鎂 L-蘇糖酸鹽的動物數據——是這種形式的鎂據說能更容易進入並穿過血腦屏障，更好地進入大腦。

And in the brain, it's helping facilitate neurotransmission, etc., helping improve cognitive function.

在大腦中，它有助於促進神經傳導等，幫助改善認知功能。

And so whereas magnesium glycinate or bisglycinate, you're having the magnesium attached to the glycine.

而鎂甘氨酸鹽或鎂甘氨酸鹽，鎂是附著在甘氨酸上的。

Glycine also is great to take for sleep, so I like to take magnesium bisglycinate or glycinate for sleep.

甘氨酸對睡眠也很有益，所以我喜歡在睡前補充鎂甘氨酸鹽或鎂甘氨酸鹽。

And so that, I would say, if you're interested in more the cognition aspect.

所以，我會說，如果你對認知方面比較感興趣。

Well, the studies—I think you're referring to the Gorsong-Lewis data—show some in mice, some cognitive enhancement or at least some offsetting of cognitive decline.

嗯，研究——我想你指的是 Gorsong-Lewis 數據——顯示在小鼠身上，有些認知增強，或者至少能抵銷一些認知衰退。

Those are different but related, obviously.

這些當然是不同的，但有關聯。

In anticipation of today's discussion, I was able to find one study—seems okay, it's not a huge sample size—showing positive reports on sleep quality after magnesium L3 and 8.

在預期今天的討論時，我找到了一項研究——看起來還可以，樣本量不大——顯示鎂 L-蘇糖酸鹽對睡眠品質有正面回饋。

But there aren't a lot of studies on magnesium for specific outcomes in humans,

但關於鎂對人類特定結果的研究並不多，

and I think it's because it hits what, 3, 000-plus pathways?

我認為是因為它影響了多少，超過 3,000 個途徑？

So if you're taking bisglycinate before sleep, are you taking it a half hour or 60 minutes before sleep?

所以如果你在睡前服用鎂甘氨酸鹽，你是睡前多久服用，半小時還是 60 分鐘？

I'm usually taking it, I would say, a couple hours before bed.

我通常會服用，我會說，睡前幾個小時。

Sometimes I add a little bit more magnesium in the mix, depends on the day and if I exercise more, because you do sweat out magnesium.

有時候我會多加一點鎂，看情況而定，如果我運動比較多，因為你會流失鎂。

And so if you're pretty athletic, your requirements can go up by even as much as 20%.

所以如果你運動量很大，你的需求甚至可能增加高達 20%。

But yeah, the magnesium L3 and 8, it's interesting.

但是的，鎂 L-蘇糖酸鹽，這很有趣。

I very recently got interested in experimenting with it.

There's a little bit of human evidence as well that it improves cognition.

也有一些人體研究數據顯示它能促進認知。

Not strong, but again, it's that we just don't have a lot of people researching it.

雖然不強，但重點是我們還沒有很多人在研究它。

Don't have a lot of human data, but it seems to signal it might be important.

雖然人體數據不多，但它似乎顯示這可能很重要。

And so I kind of got interested in experimenting with the magnesium L3 and 8, which I haven't usually—it's a new thing for me.

所以我對實驗鎂 L-蘇糖酸鹽有點興趣，這對我來說是新的東西。

I've been doing magnesium glycinate for a while.

我已經用鎂甘氨酸鹽一段時間了。

I think the study actually looked at the MagTeen version.

我認為研究實際上看的是 MagTeen 版本。

I have no financial relationship to MagTeen.

我跟 MagTeen 沒有任何財務關係。

I just mentioned that because that's a common one out there.

我剛才提到它，因為這是市面上常見的一種。

And as far as I know, I'll double-check, but they weren't paid by MagTeen.

據我所知，我會再確認一下，但他們沒有收 MagTeen 的錢。

But I think the MagTeen did fund the study.

但我認為 MagTeen 有資助這項研究。

Doesn't discredit it unless there's some bad things going on, which I like to think not.

除非有什麼不好的事情發生，不然不會否定它，而我傾向於認為沒有。

I mean, when they pay for a group to do it, I mean, by law, they're supposed to blind the data and not bias the outcomes.

我是說，當他們付錢請一個團體來做時，我是說，依法，他們應該要讓數據保密，而且不能影響結果。

And I think for the most part, for the most part, you're probably okay.

而且我認為，在大多數情況下，大多數情況下，你應該都沒問題。

But it is something to consider if there is a potential COI, right?

但如果存在潛在的利益衝突，這確實是需要考慮的，對吧？

So that was the first part of your question, was the difference between the glycinate and the L3 and 8.

所以這就是你問題的第一部分，甘氨酸鹽和 L3 和 8 之間的區別。

And then the concern that I might have, which might be something you're not thinking about, is, okay, well, I need to fulfill my magnesium requirements, right?

然後我可能會擔心的部分，這可能不是你在想的，就是，好，我需要攝取足夠的鎂，對吧？

And so our daily magnesium requirements, again, based on our gender and our physical activity, it's a range.

所以我們每天所需的鎂，再次強調，根據我們的性別和運動量，這是一個範圍。

所以女性，每天 300 到 350 毫克；

men, 350, 400 milligrams a day, really depending on how physically active you are.

男性，每天 350 到 400 毫克，這真的取決於你運動的頻率。

And this is just your daily requirements to have enough magnesium to run repairing DNA damage, to run—you need magnesium to make energy, to utilize energy.

這些只是你每天需要的鎂，來修復 DNA 損傷，來製造能量，利用能量。

There's so many different important functions in our body that require magnesium to work to make vitamin—to convert vitamin D3 into the active steroid hormone.

我們的身體有很多重要的功能都需要鎂來運作，像是將維生素 D3 轉換成活性的類固醇荷爾蒙。

And this, to me, is to some degree vindicating,

這點，對我來說，某種程度上是令人欣慰的，

but also I'm super annoyed by it because we have all these different studies out there on vitamin D supplementation and is it important.

但同時我也對此感到非常惱火，因為市面上有很多關於維生素 D 補充劑的研究，以及它是否重要。

And I mean, there's so many negative data out there.

而且，我說，市面上有很多負面數據。

嗯，它沒有達到我們預期的效果。

But half the US population doesn't get enough magnesium.

但美國有一半的人口鎂攝取不足。

And so those enzymes that are important for converting the D3 that you're taking into the active steroid hormone are not working properly.

所以那些對將你服用的 D3 轉換成活性類固醇荷爾蒙很重要的酶，就無法正常運作。

So anyways, I'm not going to go on that tangent,

but I'm just saying magnesium is doing a lot of things.

但我想說的是，鎂的作用很多。

So if you are taking the magnesium 3 and 8 and let's say it is getting—it's going into the blood more—sorry, the brain more readily, then the concern would be, well, not enough of it is around for DNA repair and other organs and stuff.

所以如果你正在服用鎂 L-蘇糖酸鹽，假設它能——更容易進入血液——抱歉，更容易進入大腦，那麼擔憂就會是，嗯，不夠的鎂會用於 DNA 修復和其他器官等等。

And so you might want to get another source of magnesium.

所以你可能需要尋找另一種鎂的來源。

And there's no data on that, mostly because no one's looking at it.

而且這方面沒有數據，主要是因為沒人研究。

It's funny when people will always say, "Well, there's no incentive because the drug companies can't make a lot of money on it." And sometimes that's true,

很有趣的是，人們總是說：「嗯，沒有誘因是因為藥廠賺不到什麼錢。」有時候這是真的，

but I have to chuckle because as scientists, I will tell you, folks,

但身為科學家，我必須笑出來，各位，

and I wish I could just paint this across the sky,

我真希望我能把這句話寫在天上，

but then I get accused of being a chemtrail person or something.

但我又會被說成是化學凝結尾的人之類的。

The reason there's no studies on BPC-157, the reason there's no RCTs on randomized control on different forms of magnesium and large sample sizes is because we barely have enough money to fund the current research.

BPC-157 之所以沒有研究，各種形式的鎂之所以沒有隨機對照試驗和大型樣本研究，是因為我們連現有研究的經費都快不夠了。

We just had a 1% increase in the NIH budget,

我們的 NIH 預算才剛增加了 1%，

but there isn't an infinite amount of money to run studies.

And so scientists are, if they already work on magnesium or it becomes interesting to them because it came up in a screen of pathways, people aren't—there's not a lot of scientists sitting around going, "Oh, maybe I should study compare magnesium, malate, bisglycinate, 3 and 8 in sleep in 2,000 subjects, male, female, pregnant and perimenopausal." No, no, there's no money to do it.

所以科學家們，如果他們本來就在研究鎂，或者因為鎂出現在某個通路篩檢中而對它產生興趣，沒有多少科學家會坐著想：「喔，也許我應該研究比較鎂、蘋果酸鹽、鎂甘氨酸鹽、鎂 L-蘇糖酸鹽在 2,000 名受試者（男性、女性、孕婦和圍絕經期女性）的睡眠中的效果。」不會的，沒有錢可以做。

So that's where I get back to, is it safe?

所以我回到原點，它是安全的嗎？

Do you want to be in the experimental or the control group?

Can you afford to be in the experimental or the control group?

你負擔得起待在實驗組還是對照組嗎？

And I'm chuckling out of—it's sort of like a laughter of pain because I get where people are coming from,

我笑是因為——這有點像是痛苦的笑，因為我明白大家是怎麼想的，

but the drug companies are not avoiding studying magnesium because there's no money to make.

但藥廠不研究鎂不是因為沒錢賺。

改善睡眠與大腦健康！Rhonda Patrick 博士與 Andrew Huberman 博士的頂級鎂補充品推薦！ (Best Magnesium Supplements for Sleep & Brain Health | Dr. Rhonda Patrick & Dr. Andrew Huberman)