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The markets are full of dietary supplements,
市场上到处都是营养补充剂
and it's difficult to know which if any might be useful to promote health, resist disease, or improve well being.
但是我们很难判断哪种对健康有益，能够提高抵御疾病的能力或者提高身体素质，
This presentation will outline the basic information about dietary supplements
本讲将会给大家讲述关于营养补充剂的基本信息，
and provide helpful information about their contributions to a healthy lifestyle.
并且就它们如何帮助我们形成健康的生活方式给大家提供有益的信息
Dietary supplements are widely available and used by many Americans.
营养补充剂十分普遍，很多美国人都在用它们，
There remains much confusion about the value of these products and their impact on overall health.
但是关于这些产品的价值以及它们对健康的影响，还有很多疑惑需要解答，
This discussion will identify the main types of dietary supplements
本讲将会讲述营养补充剂的分类，
and clarify when and how they can be used to promote health.
以及何时，怎样服用才能促进身体健康
A supplement is intended to supplement the diet.
补充剂是用来补充营养的
The main feature of a supplement is that it is very different from food.
补充剂的主要特征就是，它与食物十分不同，
It contains one or more ingredients such as vitamins, minerals, botanicals,or herbs.
它含有多种物质，例如维生素，矿物质，植物性药物或者中草药，
And is intended to be taken orally in pill, capsule, liquid, or tablet form.
一般需要以片剂胶囊和液体形式服下，
Supplements are labeled as supplements on their front panel.
补充剂在包装上就要标明产品属性
In the picture shown on the slide,
在幻灯片上的这张图上，
you can see that this particular vitamin supplement includes calcium and Vitamin D, which are two ingredients.
我们可以看到这种维生素补充剂含有钙和维生素D，它们是两种重要成分，
It is taken orally in the form of tablets,
它是片剂需要口服，
and it is labeled as a supplement on its front panel.
在包装上直接标明是补充剂
Vitamin and mineral supplements have been available to consumers for over 100 years.
维生素和矿物质补充剂已经有100多年历史了，
These products are typically mixtures of known essential nutrients in quantities defined by the National Academy of Sciences
这些产品主要由必须的营养物质组成，这些物质是由国家科学院推荐的
and their Recommended Dietary Allowances or the RDA.
日摄食量(RDA)确定的
The label on these supplements defines the percent of the RDA that is met by one dose of the product.
这些补充剂上的标签界定了每单位药剂中包含的RAD比例
In general, vitamin and mineral supplements are safe to be consumed when they contain around 100% of the RDA.
通常情况下，当维生素和矿物质补充剂中含有100%的RDA时，它们是安全的，
Supplements with much more than the RDA, 200% or greater,
而如果超过了RDA的量，达到了200%RDA
are not necessary and may cause toxicity.
那么对人体就是有害的，
Recently the market for vitamin and mineral supplements
最近维生素和矿物质补充剂的市场进一步扩大，
has been expanded to provide mixtures targeting specific populations such as women, men,or the elderly.
商家开始提供专为妇女，男士，儿童，老人等不同群体设计的补充剂，
These age and gender blends are valuable because,
这种区分是十分有益的
for example, after menopause women generally do not need iron supplements
例如更年期过后的妇女基本上已经不需要补充铁元素了，
whereas younger women can benefit from iron supplementation.
而年轻女性则需要补充铁元素
More recently, some products have been marketed for specific diseases by combining known nutrients with herbal compounds.
最近，还有一些产品将营养物质和中草药结合，据说对某些疾病有特殊功效
Calcium and Vitamin D supplements are widely used.
钙和维生素D补充剂的应用十分普遍
Both are required for developed and maintenance of strong bones and teeth.
这两种物质对于保持骨骼和牙齿强健都是必不可少的，
Calcium helps heart, nerves, and muscles work properly.
钙能促进心脏神经和肌肉功能，
The total daily intake of calcium should not exceed 2,500 milligrams.
每天的钙摄入量不应该大于2500毫克
When using calcium supplementation,
在服用钙补充品的时候，
adequate water intake is important to prevent possible side effects of constipation and stomach upset.
要同时大量饮水以防止产生副作用，比如便秘和
It is recommended not to take these supplements
胃部不适，如果曾患过肾结石或者有患前列腺癌的风险，
if you have a history of kidney stones or if you are a male at risk for prostate cancer.
那么不建议服用钙补充液
Calcium supplementation can react with blood pressure medications and cholesterol.
钙补充液能够与降压药和降血脂药产生反应
