How to Take Vitamin Supplements Correctly

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How to Take Vitamin Supplements Correctly
How to Take Vitamin Supplements Correctly

In addition to nutritious food and drinks, vitamin supplements are generally taken to complement the nutrients the body needs. However, if it's necessary, make sure you know how to take the right supplements so they don't cause side effects for your he alth

Vitamins and minerals are essential nutrients. This means that the body cannot produce these two nutrients naturally, so they need to be obtained from food or supplements to maintain a he althy body.

How to Take Vitamin Supplements Correctly - Alodokter

Additional vitamin supplements may no longer be needed if you have been eating a variety of he althy foods on a regular basis. This type of he althy food can be in the form of various fruits, vegetables, meat, fish, eggs, milk, nuts, and seeds.

However, vitamin supplements can be taken when the need for these nutrients increases or when the body lacks intake, for example when sick, during pregnancy or breastfeeding, entering old age, or in the recovery period after illness.

Some Things to Pay Attention to Before Taking Vitamins

Before buying and taking vitamins, it's a good idea to know the benefits and risks of taking these vitamins. If you really need or decide to take vitamin supplements, first consider the following points:

1. Consult a doctor

Before taking supplements, you should consult your doctor first to determine the appropriate dose of vitamin supplements.

The exact dose of vitamin supplement consumption may also be different for certain groups, such as children, pregnant or lactating women, and sufferers of a disease.

2. Read the product packaging label

Vitamin supplement products will generally include a recommended dosage for the use of supplements on the packaging label.

In addition, the label also lists the ingredients contained in the vitamin supplement, the single consumption dose, benefits, side effects, and expiration date. This information is important for you to pay attention to so that vitamins can be consumed properly and safely.

3. Beware of drug interactions

When you want to take a vitamin supplement, you need to determine whether the supplement will have an interaction effect with certain drugs, other supplements, foods, or herbal products.

You can also record all supplements and medicines that you have or are currently taking to ask your doctor.

On the other hand, there are some vitamin supplements that actually need to be mixed into drinks or food. However, make sure that you are not nutritionally overloaded and that you are not at risk of certain side effects.

4. Make sure the product sell permission

Before taking certain supplements, you can check whether the supplement product has been registered with the Food and Drug Supervisory Agency (BPOM).

Drugs, vitamin supplements, or products that are not registered with BPOM are drugs that are not licensed for sale or consumption, so they are not necessarily safe for consumption.

Beware of supplements that are over-promoted or use overly catchy terms like “money back guarantee” or “100% natural”.

Don't be easily tempted by supplement products that claim to cure various diseases or lose weight quickly.

A good vitamin supplement should be aimed at treating a specific problem and not over-promising results.

Supplements are available in various forms of tablets, capsules, powder, or liquid. This difference in form determines how many levels of vitamins can be absorbed by the body and how quickly the effects of these vitamin supplements work. Usually supplements in liquid form will be absorbed by the body faster than those in pill form.

In addition, the different forms of supplements also depend on the type of vitamin. Some vitamin supplements are only available in pill form, otherwise they can be harmful and affect stomach acid.

Therefore, ask your doctor about the type of supplement that is right for you.

Guide to Taking Vitamins

The following table can be your guide in taking vitamin supplements. However, note that children, pregnant women, nursing mothers, and the elderly may have different vitamin requirements than the general dose for adults.

Vitamin name

or mineral

Recommended rate per day Highest safe level that can be consumed per day


Vitamin A Men: 3,000 IU Women: 2,300 IU Children:

Age 1–3 years: 1,000 IU

Age 4–8 years: 1,300 IUAge 9–13 year: 2,000 IU

10,000 IU Maintain he althy eyes, bones and skinStrengthen the body's immune systemPrevent complications of measles, especially in children
Vitamin B1 Male age >19 years: 1.2 mgFemale age >19 years: 1.1 mg - Maintaining he althy brain, hair, skin and muscles
Vitamin B3 Men: 16 mgWomen: 14 mg 35 mg Maintaining the he alth of blood cells, brain, nervous system, and skin
Vitamin B6 Men ages 19–50 years: 1.3 mg Males >51 years and older: 1.7 mg Women ages 19–50 years: 1.3 mg Women ages >51 years: 1.5 mg 100 mg Plays an important role in regulating appetite, mood, and sleep activities
Folic Acid (Vitamin B9) All ages: 400 mcg (micrograms) Women who are pregnant or planning to become pregnant: 800 mcg Breastfeeding mothers: 600 mcg 1,000 mgApplies only to synthetic folic acid found in supplements or food fortification. However, there are no high levels of folic acid obtained from natural sources. Compulsory vitamin supplements that are important for pregnant women to prevent defects in the fetus, such as spina bifida and anencephalyPrevent preeclampsia in pregnant women
Vitamin B12 Men and women aged >14 years: 2.4 mcg - Protects nerve cells Produces red blood cells Promotes growth
Vitamin C Men: 90 mgWomen: 75 mgSmokers need an additional 35 mg 2,000 mg Maintain oral and gum he althReducing cancer riskAs an antioxidantMaintain and increase body immunity
Vitamin D Infants (ages 0–12 months): 10 mcg (400 IU) Children and adults: 15 mcg (600 IU) Elderly women: 20 mcg (800 IU) 4,000 IU Helps the absorption of calcium in the body for he althy bones and teethActivates the body's immune cells
Vitamin E Children and adults: 15 mcg (22 IU) Breastfeeding mothers: 19 mg (28 IU) 1,500 IU from food2,200 IU for synthetic vitamin E Helps the formation of red blood cellsStrengthens the immune system
Vitamin K Men and women ages 14–18: 55 mcgMen and women ages >19: 65 mcg - Help the blood clotting processMaintain bone he alth in the elderly

The human body does need vitamin intake, but if it is excessive it can interfere with the body's metabolism as a whole. Therefore, avoid taking vitamin supplements, especially vitamins A, D, E, and K, in high doses.

Vitamins A, D, E, and K are fat-soluble vitamins which, if consumed in excess, will accumulate in body tissues and become toxic. This condition can trigger a he alth problem called hypervitaminosis.

In addition to vitamin intake, also make sure your daily mineral intake is met properly. You can do this by eating balanced nutritious foods or supplements.

One of the important minerals that must be fulfilled is zinc. This mineral is needed by the body to produce antibodies, strengthen the immune system, and accelerate metabolism.

In the midst of the COVID-19 pandemic, in addition to the vitamins and minerals above, you are also advised to take supplements containing natural ingredients, such as Korean ginseng or Panax ginseng g.

Korean ginseng has anti-inflammatory, antibacterial, and antioxidant effects, and is good for maintaining heart and lung he alth. Research also proves that ginseng is useful for supporting lung function and preventing infection and reducing inflammation in the lungs, for example in chronic obstructive pulmonary disease (COPD).

Everyone's vitamin needs and nutritional intake may vary, depending on age, gender, pregnancy, and the illness or medication being taken.

Therefore, before you take any vitamin supplements, consult your doctor first so that the doctor can determine the type and dosage of supplements that suit your needs.

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