In addition to nutritious food and drinks, vitamin supplements are generally taken to complement the nutrients the body needs. However, if it is necessary, make sure you know how to take the correct supplement so that it does not cause side effects for health.
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 so that the body's health is maintained.
Additional vitamin supplements may no longer be needed if you are already eating a variety of healthy foods on a regular basis. This type of healthy food can include a variety of 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 an illness.
Some things to consider before taking vitamins
Before buying and taking vitamins, it's good if you 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 supplement use.
The appropriate dose of vitamin supplement consumption can 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 dose of supplement use 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. Be aware of the effects 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 medications 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. Ensure product sales permit
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.
Be on the lookout for supplements that are over-promoted or use overly catchy terms like “money back guarantee” or “100% natural”.
Do not be easily tempted by supplement products that claim to cure various diseases or slimming down 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 the vitamin supplements work. Usually supplements in liquid form will be absorbed more quickly than 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 can have different levels of vitamin requirements than the general dose for adults.
Vitamin name or minerals | Recommended rate per day | The highest safe level that can be consumed per day | Benefit |
| Vitamin A | Men: 3,000 IU Women: 2,300 IU Children: Ages 1–3 years: 1,000 IU Ages 4–8 years: 1,300 IU Ages 9–13 years: 2,000 IU | 10,000 IU | Maintain healthy eyes, bones, and skin Strengthen the body's immune system Prevent complications of measles, especially in children |
| Vitamin B1 | Men >19 years: 1.2 mg Women >19 years: 1.1 mg | - | Maintain healthy brain, hair, skin and muscles |
| Vitamin B3 | Men: 16 mgWomen: 14 mg | 35 mg | Maintain healthy blood cells, brain, nervous system, and skin |
| Vitamin B6 | Men 19–50 years: 1.3 mg Men >51 years and over: 1.7 mg Women 19–50 years: 1.3 mg Women >51 years: 1.5 mg | 100 mg | Plays an important role in regulating appetite mood, and sleep activity |
| 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 food supplements or fortifications. However, there is no highest level for folic acid obtained from natural sources. | Mandatory vitamin supplements that are important for pregnant women to prevent defects in the fetus, such as spina bifida and anencephaly, prevent preeclampsia in pregnant women |
| Vitamin B12 | Men and women >14 years: 2.4 mcg | - | Protects nerve cells Produces red blood cells Promotes growth |
| Vitamin C | Men: 90 mg Women: 75 mg Smokers need an additional 35 mg dose | 2,000 mg | Maintain oral and gum health Reduce cancer risk As an antioxidant Maintain 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 absorption of calcium in the body for healthy bones and teeth Activates 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 | Help the formation of red blood cells Strengthen the immune system |
| Vitamin K | Men and women ages 14–18: 55 mcg Men and women >19 years: 65 mcg | - | Helps the blood clotting process Maintain bone health in the elderly |
The human body does need vitamin intake, but if 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 health problem called hypervitaminosis.
In addition to vitamin intake, also make sure your daily mineral intake is met properly. You can do this by eating a balanced nutritious diet 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 that contain natural ingredients, such as Korean ginseng or Panax Ginseng.
Korean ginseng has anti-inflammatory, antibacterial, and antioxidant effects, and is good for maintaining heart and lung health. 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 treatment being undertaken.
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.