What supplements should people who often stay up late take? 10 popular nutrients recommended
Staying up late has become a common living condition for modern people, but staying up late for a long time can cause many kinds of harm to the body. Based on the hot search data on the Internet in the past 10 days, we have compiled a list of the most popular late-night supplements to help people who stay up late scientifically supplement their nutrition.
1. The main harm to the body from staying up late
| Hazard type | Specific performance |
|---|---|
| Decreased immunity | prone to colds, slow wound healing |
| Endocrine disorders | Deterioration of skin and irregular menstruation |
| vision impairment | Dry eye syndrome, vision loss |
| cardiovascular risk | Elevated blood pressure, palpitations |
| cognitive impairment | memory loss, difficulty concentrating |
2. The top 10 most searched late-night supplements
| Ranking | Supplement name | Main functions | Hot search index |
|---|---|---|---|
| 1 | B vitamins | Relieve fatigue and improve metabolism | 985,000 |
| 2 | Melatonin | Regulate sleep cycle | 872,000 |
| 3 | fish oil | Protect cardiovascular and cerebrovascular | 768,000 |
| 4 | Vitamin C | Enhance immunity | 654,000 |
| 5 | Lutein | protect eyesight | 589,000 |
| 6 | Probiotics | Regulate gastrointestinal function | 523,000 |
| 7 | Coenzyme Q10 | Antioxidant, heart protection | 476,000 |
| 8 | Calcium and magnesium tablets | Relieve muscle tension | 412,000 |
| 9 | grape seed extract | Anti-aging | 387,000 |
| 10 | iron element | Prevent anemia | 351,000 |
3. Guidelines for the use of key supplements
1. B vitamins
Staying up late will consume a lot of B vitamins, especially B1, B6 and B12. It is recommended to choose B-complex supplements and the daily dose should not exceed the recommended amount. The best time to take it is after breakfast.
2. Melatonin
Suitable for people who need to adjust their daily routine. It is recommended to take 1-3mg 30 minutes before going to bed, and continuous use should not exceed 1 month. Pregnant women and patients with depression should use with caution.
3. Fish oil
Choose products with EPA+DHA content ≥70%. The recommended daily intake is 250-2000mg. People with bleeding tendencies should consult their doctor.
4. Supplement combinations for different late-night scenarios
| Stay up late type | Recommended combination | Things to note |
|---|---|---|
| overtime work | B complex + fish oil + lutein | Take a 5-minute break every hour |
| night study | B complex + probiotics + grape seed | Avoid taking on an empty stomach |
| Entertainment to stay up late | Vitamin C + Coenzyme Q10 | Control frequency of staying up late |
| shift work | Melatonin + Calcium Magnesium Tablets | Keep a regular schedule |
5. Expert advice
1. Supplements cannot replace normal sleep. You should not stay up late more than twice a week.
2. Drink more water while taking supplements to promote metabolism
3. If symptoms of discomfort occur, stop using it immediately and seek medical advice.
4. Look for formal channels and brands when purchasing.
6. Diet suggestions
In addition to supplements, you should also pay attention to dietary supplements:
- Eat more dark vegetables to supplement vitamins
- Moderate amount of nuts to supplement unsaturated fatty acids
- High-quality protein helps cells repair
- Avoid late-night snacks high in sugar and fat
It is recommended to eat after staying up late:
- Banana (potassium supplement)
- Blueberry (eye protection)
- Oats (stabilizes blood sugar)
- Warm milk (sleep aid)
Remember, the best "supplement" is a regular schedule and adequate sleep. When you have to stay up late, scientific nutritional supplements can minimize the damage.
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