如今，各种用来补充个人饮食的补充剂以片剂、液体、粉末和胶囊形式在柜台销售。对女性而言，照顾好自己的健康和皮肤已成为一种天性，尤其是当她们开始变老的时候。通常与女性相关的三大补充剂是Omega-3或鱼油、月见草油（EPO）和胶原蛋白。然而，女性可以在饮食中补充到这些吗？
1. Omega-3/fish oil / 鱼油
– Omega-3/fish oil claims it can prevent and treat heart disease, enhance brain development and function, reduce inflammation and increase good cholesterol.
鱼油声称它可以预防和治疗心脏病、增强大脑发育和功能、减少炎症并增加好胆固醇。
– Our body only needs 0.3 to 1.2% of total energy intake daily which is around 200mg to 300mg.
我们的身体只需要0.3% 至1.2% 的总能量摄入，大约是200毫克至300毫克。
– You can easily get enough omega-3 from food sources such as salmon, mackerel, sardines, walnut, soybean and plant-based oil.
您可以轻松地从鲑鱼、鲭鱼、沙丁鱼、核桃、大豆和植物油等食物中获取足够的Omega-3。
– If taken excessively, you might experience uncomfortable gastrointestinal symptoms.
如果食用过量，您可能会出现肠胃不适的症状。
2. Evening primrose oil / 月见草油
– EPO is another famous supplement which claims can soothe eczema, rheumatoid arthritis, reduces premenstrual syndrome (PMS)
EPO是另一个被声称为可以缓解湿疹、类风湿性关节炎和减少经前期综合征（PMS）的著名补充剂。
– EPO is an omega-6 source that contain anti-inflammatory property which may potentially help to reduce inflammation in your body. However, the study on the efficacy is still very limited and you should seek for the doctor’s help if your symptoms worsen.
EPO是一种含有抗炎特征，可能有助于减少体内炎症的Omega-6来源。然而，它对疗效的研究仍然非常有限。如果症状恶化，应该寻求医生的帮助。
– Only 1 to 3g is needed daily and excessively consumed could cause diarrhea, bloating, flatulence and nausea.
我们一天只需要1克至3克的EPO。过量食用会导致腹泻、腹胀、胀气和恶心。
3. Collagen / 胶原蛋白
– Collagen is the most familiar supplement as it claims to reduce signs of skin aging, manage osteoarthritis symptoms and improve digestive health.
胶原蛋白是最常见的补充剂。它声称可以减少皮肤老化迹象、控制骨关节炎症和改善消化系统。
– It is a type of amino acid which can be found in protein-based food such as chicken, egg white, fish and shellfish, beans and nuts.
它是一种氨基酸，可以在以蛋白质为基础的食物中找到，例如鸡肉、蛋清、鱼和贝类、大豆和坚果。
– We only need 2.5g to 15g daily and it might cause bloating, flatulence and nausea for certain individual.
我们每天只需2.5克至15克的胶原蛋白。如果食用过量，将会导致腹胀、胀气和恶心。
Should Women Consume It?
女性应该服用吗？
It depends on individual’s health status, needs and budget. However, there are very limited studies and insufficient evidence to prove the effectiveness of consuming certain supplements. Always bear in mind that it is always safer and best to get the nutrients from the whole food before considering supplements. Consult with your doctor, pharmacist or dietitian before adding supplements in your diet.
这取决于个人的健康状况、需求和预算。然而，我们拥有非常有限的研究和不足够的证据来证明食用某些补充剂的有效性。请永远记得，在考虑食用补充剂前，从食物中摄取营养总归是最安全和最好的。在您的饮食中添加补充剂前，请向您的医生、药剂师或饮食治疗师寻求咨询。
