Vitamins in supplements cannot be a substitute for all the nutrients you need. For that, you are advised to obtain vitamin intake from fresh food ingredients such as fruits and vegetables. And make sure the consumption of vitamins in accordance with the recommendations and recommended daily needs that you need.

Vitamins and minerals are essential nutrients, meaning that the body cannot produce these substances naturally. Therefore, the body needs both of these nutrients in a certain amount of food in order to support optimal health.

How to consume vitamins properly

Additional vitamin supplements may no longer be needed if you have been consuming a variety of healthy foods regularly. These types of healthy foods can be various fruits, vegetables, meat, fish, and carbohydrate sources. However, supplements can be taken when needs increase or there is a lack of intake. For example when sick, for pregnant or nursing women, elderly people, or in recovery after illness.

There are several things that need to be considered to get the maximum benefits of vitamin supplements and avoid the risks.

Check Before Consuming

If the doctor prescribes you a vitamin supplement or you take the initiative to buy it yourself, there are at least two things you need to ask, both to the doctor and yourself.

Do I really need this supplement? What are the benefits and risks of taking this vitamin?

If you really need or decide to take the supplement, consider a few things before buying it.

  • It is recommended to ask your doctor before taking an additional vitamin supplement. This is especially true for those under the age of 19, suffering from certain diseases, and for pregnant or breastfeeding women.
  • Read the label on the package. Starting from the dosage of use, the ingredients contained in vitamin supplements, the dosage of consumption, benefits, side effects, and expiration date.
  • Choose multivitamin and mineral supplements that meet 100 percent of daily needs (daily value / DV) compared to those containing only 10 percent DV of one type of vitamin and 300 percent of DV of other types of vitamins.
  • Check whether the supplement will cause certain effects if taken with other drugs or foods. For that, you can record all the supplements that you have taken or are currently taking to ask your doctor. Instead, some vitamin supplements actually need to be mixed into drinks or food. Make sure you are not over-nourished and not at risk of certain side effects.
  • Beware of supplements that are promoted along with terms that are too interesting like “money back guarantee”, “100 percent natural”, claim to be able to cure various diseases, or slimming quickly. A good vitamin supplement should be aimed at dealing with specific problems and not promising excessive results.
  • Check whether the product has been registered in the Food and Drug Supervisory Agency (BPOM) data. Drugs, vitamin supplements, or products that are not listed in the BPOM data are drugs that do not have a license to sell or consume.

A supplement can be available in various forms: tablets, capsules, powder, or liquid. This difference in shape determines how much the vitamin can be absorbed by the body, and how quickly the effect of the vitamin supplement works. In addition, this difference also depends on the type of vitamin consumed. Some vitamin supplements are only available in pill form because otherwise they can be harmful and have an effect on stomach acid. But some supplements in liquid form will be more quickly absorbed by the body than pills. Ask your doctor about the type of supplement that is right for you.

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