了解时间释放补充

With the wellness scene arguably buzzier than ever—think the self-care routines, meditation apps, alcohol-free elixirs, and more blowing up your social media—there’s been a whole new focus on vitamins. Once relegated to the brightly lit back aisles of drugstores, today’s supplements are being endorsed or sold by celebs, from the Kardashians to Gwyneth Paltrow via Goop; getting fancy makeovers a la the see-through capsule; and tapping into a certain cool factor with targeted ads, snappy copy, and attractive, pared-down packaging. So, what’s gaining interest on the supplement scene? Enter time-release formulas.

What Are Time-Release Supplements?

Time-release vitamins and supplements have actually been available for years. Also known as sustained-release or extended-release, the technology in time-release products dissolves the ingredients little by little, delivering a slow-and-steady dosage of the product into the bloodstream over a period of time, says Dr. Inna Lukyanovsky, pharmacist and functional medicine practitioner.

The majority of time-release supplements are formulated so that the active ingredients are embedded in a matrix of insoluble substance, such as acrylics or even glucose-derived chitin. Alternatively, the ingredients may be combined with other substances that, once ingested, swell up to form a gel with a near impenetrable outer coating, which helps the active ingredient to be released slowly. A dose that would be delivered by regular vitamins all at once is spread out over six to eight hours.

Time-Release Supplement Benefits

There are certainly perceived benefits to using time-release supplements, mainly the advantage of taking them at less frequent intervals than immediate-release formulations. They can be helpful for those who want to reduce the number of doses they take, plus this method helps avoid the highs and the lows of the drug concentration, Lukyanovsky says. If that’s what the expected effect is, she says, then it’s beneficial. But the research thus far isn’t all that clear.

A study in the Journal of Sports Science and Medicine found that the efficacy of time-release caffeine capsules appears to be no different than regular caffeine capsules (2). Research in The Journal of Clinical Psychiatry Advantages found that although time-release formulations boasted a more convenient way of dosing and less fluctuation in blood levels across the course of the day, a disadvantage of the products was incomplete absorption plus a higher price tag (3).

“I don’t believe there’s enough data to support that time-release formulas are necessary and that they act different physiologically,” says Arielle Levitan, a board-certified internal medicine physician and author of The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health. “Most people are able to absorb enough nutrients from a normal standard-release formula and the body can use them properly.”

Plus, she says, our bodies are made to digest and extract nutrients from food—and food isn’t time released. What we eat is digested and the body gets what it can from each meal, incorporating nutrients into different cells.

How to Use Time-Release Supplements

Time-release supplements are available as tablets and capsules. When looking for formulas to try, Lukyanovsky recommends professional brands that test their time-release technology rigorously. Melatonin is often a great time-release supplement to start with. It may offer the benefit of helping you fall asleep and, because of the slow dissolution of ingredients throughout the night, may help you stay asleep.

Time-Release Supplement Side Effects 

If you have severe gut inflammation, it gets tricky to absorb the time-release formulas. Skip them, says Lukyanovsky, because you may not get the advertised result or full benefit. Those who need or expect immediate results from the supplement should probably avoid time-release formulas as well.

And Levitan suggests skipping the time-release versions for regular, old vitamins until more information and research is available. The approach should be highly personalized. Find out which supplements you need, she says, and “take the vitamins that are right for you, based on your diet, lifestyle, and health concerns.”

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