With so many products on the market, it's difficult to know what to purchase. Make sure the vitamin supplements you take are effective for your body's needs and your unique health concerns.
市场上的产品琳琅满目，很难确定应该买哪一种;[KS1z4ie)IHA。确保你服用的维他命补充剂对身体和健康需求是有效的Gx6BCqil3m。

You Will Need
你需要

Creatine
肌酸

Niacin
烟酸

Boron
硼

Calcium
钙

Chromium
铬

Coenzyme Q10
辅酶Q10

Folic acid
叶酸

Glucosamine
葡（萄）糖胺

Selenium
硒

Vitamin E
维他命E

Multivitamin
多种维生素

Steps
步骤

Always consult a doctor before taking vitamin supplements.
服用任何维生素补充剂之前一定要向医生咨询VYu0ZF*RrXN7gd(ZMLkv。

STEP 1 Take creatine
1.肌酸

If you are starting or already have a weight-lifting routine, build muscles by taking a creatine supplement. Creatine is an amino acid that typically comes in flavored powders to be mixed with liquid. It increases the body's ability to produce energy rapidly, allowing you to train with more intensity and frequency.
如果你正准备开始或已经开始举重锻炼，可以通过服用肌酸补充剂来塑造肌肉b[D;RJpjU~。肌酸是一种氨基酸，主要存在于调味粉里，与液体混合nHYyR63u!T|G=,A。肌酸可以增加身体快速产生能量的能力，让你可以承受更频繁，强度更大的运动nYDh;S@iZy|c。

Your muscle fibers will only grow if you hit the gym. Otherwise, creatine will only help you gain water weight.
只有你经常到健身馆进行锻炼，你的肌肉纤维才会生长QNoG8@~n5iia。否则，肌酸只能帮助你获得水的重量TYWQ&r+xkaOrQ|,x(;W。

STEP 2 Take niacin
2.服用烟酸

Manage your cholesterol by taking niacin supplements. Niacin can lower bad cholesterol by 5 percent, and can raise good cholesterol by 15 percent. Take 20 milligrams for general health, or 100 milligrams if you have high cholesterol.
服用烟酸补充剂，调节胆固醇水平ku8HyRpQaD(9D%J。烟酸可以把坏的胆固醇水平降低5%，把好的胆固醇水平提高15%04=zt;RokHyS。为了身体健康可以服用20毫克烟酸，或者如果你的胆固醇水平比较高，可以服用100毫克SsSBSlurlC-RJ.。

STEP 3 Get enough calcium
3.摄入足够的钙

Make sure you get 1,000 milligrams of calcium per day if you're between 19 and 50 years old. If you're older than 50, up the dosage to 1,200. Calcium strengthens bones.
如果你的年龄介于19岁和50岁之间，每天摄入1000毫克钙_ALMVxv1vl#NU-pPB。如果超过50岁，把钙的摄入量提高到1200毫克YRls#H1zE=425eh2+U。钙可以增强骨骼T!!Vb&jrqDcX。

STEP 4 Take folic acid
4.服用叶酸

Get 200 micrograms of folic acid per day. Research has suggested that folic acid may help protect against coronary heart disease. It also helps prevent clogged arteries and improves blood flow to the brain, cutting the risk of Alzheimer's disease.
每天摄入200微克叶酸FZ;Y1sTSeL#M9XF。研究发现，叶酸有助于预防冠心病，还可以预防动脉阻塞，改善血液向大脑的流动，降低老年痴呆症的风险YlUif!yzJ3&.jGTV。

Folic acid has also been linked to healthier sperm.
叶酸还可以让精子更健康cdnWKv8pTWeX~。

STEP 5 Use glucosamine
5.服用葡（萄）糖胺

Take care of your joints with 1,500 milligrams of glucosamine per day. A natural compound found in healthy cartilage, glucosamine can reduce joint pain and stiffness and prevent the progression of osteoarthritis in the knees.
每天服用1500毫克葡（萄）糖胺，保证关节健康Yi;nPjzFP~@0zBvI。葡（萄）糖胺存在于健康的软骨中，可以缓解关节疼痛僵硬，防止膝盖处关节炎的发生;.XRpq=GZ=*#6ce_MwI。

STEP 6 Use selenium
6.服用硒

Take advantage of the antioxidant properties of selenium. A daily dose of 200 micrograms can help prevent cellular damage from free radicals as well as help regulate thyroid function.
充分利用硒中的抗氧化成分4OQ*rdwiG%tj9q^M。每天服用200微克可以帮助预防自由基对细胞造成损伤，还可以帮助调节甲状腺功能e|xt3KS~eP703l-mK。

STEP 7 Use vitamin E
7.服用维他命E

Get up to 400 international units of vitamin E per day to help reduce the risk of certain eye diseases, heart disease, cancer, and Alzheimer's disease. Vitamin E also reduces muscle damage after exercise.
每天服用400个国际单位的维他命E可以帮助降低某些眼科疾病，心脏病，癌症和老年痴呆症的风险[c!ceso-LG5)4。维他命E还可以缓解运动后肌肉损伤7#[5BE02Hd]6。

Glucosamine supplements are derived from shrimp, crab, and lobster shells.
葡（萄）糖胺是从虾，蟹和龙虾壳中提取出来的GWa=#da7dhwX。