Have you ever noticed how different foods affect your mood and focus? Maybe you felt energized after a balanced meal or sluggish after too much sugar? These arent just passing sensations. Theyre real evidence of how food alters your brain chemistry.
你是否留意过不同食物如何影响你的情绪和专注力？或许你在均衡饮食后感到精力充沛，又或在摄入过多糖分后昏昏欲睡？这些并非转瞬即逝的感觉，而是食物改变大脑化学物质的真实证据。
But whats really happening in your brain when you eat? And when might supplements be actually worth considering? Im dr Tracy Marx, a psychiatrist, and I help you strengthen your mind, fortify your brain, and build resilience.
但当你进食时，你的大脑究竟在发生什么变化？补充剂究竟何时才真正值得考虑？我是精神科医生崔西·马克斯博士，我致力于帮助您增强心智、强化大脑并培养心理韧性。
In our last video, we explored specific supplements that can support memory. Today, were taking a step back to understand the bigger picture. How the foods that you eat literally build, build your brain chemicals, and when supplements might help fill critical gaps.
在上一期视频中，我们探讨了有助于提升记忆力的特定营养补充剂。今天，让我们退后一步，从更宏观的视角来理解整体机制：日常饮食中的食物如何切实参与构建你的大脑神经递质，以及在哪些关键节点需要通过营养补充剂来填补重要缺口。
Your brain is incredibly complex as a chemical factory. Every thought, feeling and decision depends on a delicate balance of chemical messengers called neurotransmitters. These neurotransmitters, like Serotonin, dopamine, and Gaba, influence everything from your mood and your focus, sleep and stress response.
你的大脑如同一座极其复杂的化学工厂。每一个想法、情绪和决定都取决于被称为神经递质的化学信使之间的微妙平衡。这些神经递质——如血清素、多巴胺和γ-氨基丁酸——影响着从情绪、专注力到睡眠和压力反应的一切生理功能。
But heres, what many people dont realize? Your brain cant create these chemicals from nothing. It needs raw materials, specific amino acids, vitamins and minerals to build these chemicals, and those raw materials come from your diet.
但很多人没有意识到的是：你的大脑无法凭空制造这些化学物质。它需要原材料——特定的氨基酸、维生素和矿物质来合成这些化学物质，而这些原材料都来源于你的饮食。
This connection between nutrients and neurotransmitters, is why what you eat has such a profound effect on how you feel and function. Different foods provide different building blocks for your brain chemistry.
营养素与神经递质之间的这种关联，正是饮食对人的感受和功能产生深远影响的原因。不同食物会为大脑化学提供不同的基础材料。
And when certain nutrient are missing or imbalance, your brain chemistry shifts, affecting your mood, energy and mental clarity. So lets break down how some of the most important brain chemicals are built from what you eat first.
当某些营养素缺失或不均衡时，你的大脑化学状态会发生变化，进而影响你的情绪、精力和思维清晰度。因此，让我们首先解析一些最重要的大脑化学物质是如何由你摄入的食物构建而成的。
Theyre serotonin, often called the Feel Good neurotransmitter. It helps regulate mood, sleep and appetite. Brain builds serotonin from an amino acid called Tryptopan, but it also needs several cofactors to complete the process.
它们是血清素，常被称为“感觉良好”的神经递质。它有助于调节情绪、睡眠和食欲。大脑从一种叫做色氨酸的氨基酸中合成血清素，但还需要几种辅因子来完成这一过程。
Vitamin b six, iron and magnesium. Foods rich in these building blocks include turkey, eggs, salmon, nuts and leafy greens. When you eat these foods, youre giving your brain what it needs to maintain healthy serotonin levels, which helps stabilize your mood and promote feelings of calm and content map.
维生素B6、铁和镁。富含这些基本营养素的食物包括火鸡、鸡蛋、三文鱼、坚果和绿叶蔬菜。当你摄入这些食物时，就为大脑提供了维持健康血清素水平所需的支持，这有助于稳定情绪并促进平静与满足感的产生。
Then theres dopamine, the neurotransmitter of motivation, focus and pleasure. Dopamine is made from the amino acid tirosine, along along with cofactors like B Six, iron, and copper. Foods that support dopamine production include things like lean proteins, eggs, almonds, and bananas.
然后是多巴胺，这种负责动机、专注和愉悦的神经递质。多巴胺由酪氨酸（一种氨基酸）合成，并需要维生素B6、铁和铜等辅因子参与。支持多巴胺生成的食物包括瘦肉蛋白、鸡蛋、杏仁和香蕉等。
If youve ever felt that burst of motivation and sharp thinking after a protein rich meal, youre experiencing the effects of dopamine production in real time. On the other hand, when dopamine production is compromised, whether from poor nutrition or other factors, you might struggle with focus, motivation, or finding joy in activities that you usually enjoy.
如果你曾在享用一顿蛋白质丰富的餐食后，感受到那种动力迸发、思维敏捷的状态，那么你正在实时体验多巴胺分泌带来的效果。另一方面，当多巴胺分泌因营养不良或其他因素而受阻时，你可能会发现自己难以集中注意力、缺乏动力，甚至无法从原本喜欢的活动中获得乐趣。
Another key neurotransmitter is Gaba, which helps you feel calm and relaxed. Gaba is made for from glutamate, an amino acid that supports learning and memory, and it also needs vitamin b six to complete the conversion.
另一个关键的神经递质是GABA（γ-氨基丁酸），它有助于人体保持镇定和放松。GABA由谷氨酸（一种支持学习与记忆的氨基酸）合成，其转化过程还需要维生素B6的参与才能完成。
Were starting to see a pattern with these b vitamins. Foods that support gaba production include whole grains, lentils and nuts, and also cruciferous vegetables like broccoli and cauliflower. And. Of course, we cant forget a seedlecoline which is important for memory, learning and attention.
我们开始发现这些B族维生素之间存在某种规律。支持γ-氨基丁酸（GABA）生成的食物包括全谷物、扁豆、坚果，以及西兰花和花椰菜等十字花科蔬菜。当然，我们不能忘记胆碱——这种对记忆力、学习能力和注意力至关重要的营养素。
Acetylcholine is built from Colline, which is abundant in eggs, liver, and soybeans. If youre not consuming enough Colline rich foods, you might notice that its harder to concentrate or recall information.
乙酰胆碱由胆碱合成，而胆碱在鸡蛋、肝脏和大豆中含量丰富。如果摄入的胆碱不足，你可能会发现注意力难以集中或记忆力下降。
Ive been breaking down these nutrients in the vision, but its important to understand that your brain doesnt. Process them in isolation. And this brings us to a key point. Here. Whole foods are nearly always a better source of brain supporting nutrients than supplements.
我一直在分析这些营养素，但重要的是要明白，你的大脑并不会单独处理它们。这引出了一个关键点：天然食物几乎总是比补充剂更能提供支持大脑的营养素。
Why? Because whole foods contain complete nutrient profiles, with natural co factors and enzymes that help your body absorb and use these nutrients efficiently. For example, eating an egg gives you Colline forcelcholine production, but it also provides b vitamins, iron, and healthy fats that work together to support brain function.
为什么？因为全食物含有完整的营养成分，包括天然的辅酶和酶，这些成分能帮助身体高效吸收和利用营养。例如，食用鸡蛋不仅能提供胆碱以促进乙酰胆碱的生成，还含有维生素B族、铁元素和健康脂肪，这些营养素协同作用，共同支持大脑功能。
Additionally, many whole foods contain fiber, which feeds your gut microbiome the trillions of bacteria that live in your digestive track. And this is important because your gut microbiome actually helps produce many of the neurotransmitters that your brain needs.
此外，许多天然健康食品含有膳食纤维，这些纤维能为肠道微生物群提供养分——人体消化道中栖息着数万亿细菌构成的微生物群落。这一点至关重要，因为肠道微生物群实际上参与合成了大脑所需的大量神经递质。
In fact, about 95% of your serotonin is made in your gut, not in your brain. So when you eat a diverse range of plant foods, youre feeding the beneficial bacteria that helps synthesize neurotransmitters and maintain the gut, brain connection.
事实上，人体内约95%的血清素并非产生于大脑，而是在肠道中合成的。因此，当您摄入多样化的植物性食物时，实际上是在为那些有助于合成神经递质、维持肠道与大脑间联系的有益菌群提供营养。
This is one reason why process foods, which typically lack fiber and micronutriients, can negative affect not just your physical health, but your mental well being as well. Now lets talk about brain energy metabolism, because this is another way food affects your brain function.
这也是加工食品（通常缺乏纤维和微量营养素）不仅会影响你的身体健康，还会对心理健康产生负面影响的原因之一。现在我们来谈谈大脑能量代谢，因为这是食物影响大脑功能的另一种途径。
Your brain is a very energy hungry organ. Despite making up only two percents of your body weight, it consumes roughly 20 percents of your bodys energy, the primary fuel source where your brain is. Glucose, a type of sugar derived from carbohydrates that you eat.
你的大脑是一个非常耗能的器官。尽管仅占体重的2%，它却消耗着人体约20%的能量，而葡萄糖正是大脑的主要能量来源——这种糖类物质源自你摄入的碳水化合物。
But not all carbohydrates affect your brain the same way. Refined carbs and sugars cause rapid spikes and crashes in blood glucose, which can lead to energy fluctuations in their brain. These fluctuations can manifest as brain fog, irritability, anxiety, or difficulty concentrating.
但并非所有碳水化合物对大脑的影响都相同。精制碳水化合物和糖分会导致血糖水平急剧飙升和骤降，从而引发大脑中的能量波动。这些波动可能表现为脑雾、易怒、焦虑或注意力难以集中。
On the other hand, complex carbohydrates, like those in whole grains, legumes, and vegetables provide a steady, sustained release of glucose to your brain. This gives you stable energy and helps maintain consistent focus throughout the day.
另一方面，如全谷物、豆类和蔬菜中所含的复合碳水化合物，能够为大脑提供稳定而持续的葡萄糖供应。这会为你提供稳定的能量，并有助于维持一整天的持续专注力。
Beyond glucose itself, your brain needs specific nutrients to efficiently convert that glucose into usable energy. And this happens in the mitochondria, often called the powerhouses of your cells. For your mitoc, ria to work efficiently, they need nutrients like b vitamins, magnesium, and coq ten.
除了葡萄糖本身，你的大脑还需要特定营养素才能有效将葡萄糖转化为可用能量。这一过程发生在线粒体（常被称为细胞的动力工厂）中。为了让线粒体高效运作，它们需要B族维生素、镁和辅酶Q10等营养物质。
Without those, your brain cells struggle to produce energy, which can lead to fatigue, poor focus and burnout. This is the one case where certain supplements like Coq Ten or Acetal L carnitine can help support mitochondrial function, especially in people with chronic illnesses, fatigue or age related decline.
缺乏这些物质时，脑细胞难以有效产生能量，从而导致疲劳、注意力涣散和身心俱疲。此时辅酶Q10或乙酰左旋肉碱等特定补充剂能帮助维持线粒体功能，尤其对患有慢性疾病、长期疲劳或存在年龄相关性衰退的人群具有辅助作用。
Even if you eat a fairly healthy diet. Certain groups of people are more at risk for deficiencies that impact brain function. Lets go through a few common examples. Vita B. Twelve deficiency is common in older adults, vegans, and people with absorption issues.
即使你饮食相当健康，某些特定人群仍更容易出现影响大脑功能的营养缺乏症。让我们来看几个常见的例子。维生素B12缺乏在老年人、素食者以及存在吸收障碍的人群中十分普遍。
B. Twelve is essential for focus memory and mood stability. Omega three fatty acids, especially DHA, are key for brain structure and anti inflammatory function. If you dont eat fatty food fish regularly, you might not be getting enough.
B. 维生素B12对专注力、记忆力和情绪稳定至关重要。Omega-3脂肪酸（尤其是DHA）对大脑结构和抗炎功能具有关键作用。若不定期食用富含脂肪的鱼类，可能导致相关营养摄入不足。
Iron deficiency can impair oxygen delivery to the brain and lead to poor concentration and fatigue, and this can show up easily in women who have heavy menstrual periods. Magnesium is often depleted by chronic stress, alcohol or diets, high and profit foods.
注意力不集中和疲劳，这在月经量大的女性中尤为明显。慢性压力、酒精或高糖高脂的加工食品常常会导致体内镁元素流失。
It helps calm the nervous system and supports brain plasticity. You also want to be cautious with over consuming caffeine, sugar, and alcohol. These can all disrupt brain chemistry, deplete key nutrients, and increase your risk of emotional instability and sleep disturbances.
它有助于舒缓神经系统并支持大脑可塑性。同时需注意避免过量摄入咖啡因、糖分和酒精，这些物质可能扰乱脑化学平衡，消耗关键营养素，并增加情绪波动及睡眠问题的风险。
So its not just about what youre missing. It can also be whats interfering with your brain chemistry and your brain being able to absorb these nutrients. The most evidence based approach is to use supplements when theres a clear nutritional gap that you cant realistically fill through food alone, and that might be because of dietary risk restrictions.
因此，问题不仅在于你缺失了哪些营养素，还可能涉及阻碍大脑化学平衡及营养吸收的因素。最符合循证实践的方法是：当存在明确的营养缺口且仅靠饮食难以合理弥补时（这种状况可能源于饮食风险限制），才应考虑使用营养补充剂。
Increase needs due to your life stage or a documented deficiency from lab testing. For instance, if youre following a vegan diet, vitamin b twelve is a must because most plants dont naturally provide it.
由于您的人生阶段或实验室检测证实存在营养缺乏，需增加相关营养素的摄入。例如，若您遵循纯素饮食，必须补充维生素B12，因为大多数植物天然不含该维生素。
If you rarely eat fatty fish, supplementing with omega threes can help support mood and brain cell structure. And if your labs show that your low and iron or vitamin d thats what invited m and d supplementation under medical guidance can be really effective, but food isnt the only factor.
如果你很少吃富含脂肪的鱼类，补充Omega-3脂肪酸有助于维持情绪稳定和脑细胞结构。如果血液检测显示你存在铁或维生素D水平偏低的情况，在医疗指导下进行铁和维生素D的补充会非常有效——但需注意，饮食并非影响健康的唯一因素。
Certain life stages and conditions increase your brains, nutritional demands, pregnancy, breastfeeding, aging, chronic stress, and chronic illnesses can all require a additional support just to maintain optimal brain function.
某些生命阶段和身体状况会增加大脑的营养需求，怀孕、哺乳、衰老、慢性压力和慢性疾病等情况都可能需要额外支持，才能维持最佳的大脑功能。
Medications can also deplete nutrients. For example, statins, used to treat high cholesterol, can lower cocu tin levels, which your brain needs to produce cellular energy, and oral contraceptives can reduce b vitamins, magnesium and zinc, nutrients that support mood, focus, and hormonal regulation thats why supplementation is best used strategically not as nutritional insurance or something to take just because its trending more isnt necessarily better.
药物也可能导致营养素流失。例如，用于治疗高胆固醇的他汀类药物会降低辅酶Q10水平——这种物质是大脑产生细胞能量所必需的；而口服避孕药会减少B族维生素、镁和锌的摄入，这些营养素对维持情绪稳定、专注力和激素调节具有重要作用。因此，补充剂的使用需要讲究策略，不应将其视为营养补充的保障，更不应盲目追随流行趋势——并非流行度越高就效果越好。
In fact, mega dosing certain nutrients, especially without knowing your baseline, can sometimes cause more harm than good. If youre experiencing persistent brain fog, low energy, mood changes, or memory issues, its worth talking to your provider about testing for common deficiencies.
事实上，过量补充某些营养素（尤其是在不清楚自身基准水平的情况下）有时反而弊大于利。若你持续存在脑雾、精力低下、情绪波动或记忆问题，建议咨询医生进行常见营养缺乏症的相关检测。
Even, subtle imbalances in vitamin b twelve and vitamin d, iron, or magnesium can have a big impact on how are your brain functions day to day. Ultimately, your brain chemistry is built on food. Whole foods provide the foundation, but for some people, depending on your diet, stress level, medical history or medications, targeted supplementation can offer the extra support that your brain needs to function at its best.
即使是维生素B12、维生素D、铁或镁的轻微失衡，也可能对你的日常大脑功能产生重大影响。归根结底，你的大脑化学状态建立在饮食基础之上。全食物提供了必要基础，但对于某些人而言，由于饮食结构、压力水平、病史或用药情况的差异，有针对性的营养补充能为大脑提供额外支持，帮助其实现最佳运作状态。
In our next video, well explore some of the newer supplements marketed for brain health things like new tropics, adaptogens, and smart stack combinations. Theres a lot of hype in that space and Ill help you sort through whats helpful, whats hype and how to think critically about these options so if you havent already made, sure that youve subscribed and hit the notification bill so you dont miss this one thanks for watching today.
在下一期视频中，我们将探索一些针对大脑健康的新型补充剂，比如新热带植物提取物、适应原以及智能组合配方。这个领域存在大量营销炒作，我将帮助你们甄别哪些真正有效、哪些只是噱头，并教大家如何批判性地评估这些产品选择。如果还没订阅，请务必点击订阅按钮并开启通知铃声，这样就不会错过这期内容。感谢收看今天的视频。
