UNAIR NEWS – Public awareness of health is on the rise, particularly in the growing habit of taking daily vitamins and supplements. However, many people still misunderstand that higher doses necessarily provide greater health benefits.
Responding to this issue, a clinical nutrition specialist at Universitas Airlangga Hospital, dr. Kurnia Sitompul Sp GK, emphasized the importance of understanding proper dosage limits and consumption guidelines for micronutrients. Without this awareness, excessive or improper use may lead to harmful side effects rather than benefits.
Distinguishing natural vitamins and supplements
Many individuals often treat vitamins and supplements as the same. dr. Sitompul explained that vitamins are essential micronutrients naturally obtained from daily food intake, including nutrients derived from carbohydrates, proteins, and fats.
“Supplements are different. They are obtained from external sources to complement nutritional intake and may contain vitamins, minerals, or specific compounds such as curcuma,” dr. Sitompul said. He stressed that supplements should only be used to fill nutritional gaps when daily food intake is insufficient.
dr. Sitompul further highlighted that vitamin requirements are highly individualized. Factors such as age, gender, medical conditions, and genetic differences determine how much a person needs. Ignoring safe dosage limits can lead to serious long-term health risks.
For example, he noted that the upper safe limit for vitamin C is around 1,800–2,000 mg, while vitamin D intake should not exceed 10,000 IU. “Excessive vitamin D consumption over time can cause calcium buildup in the body. Similarly, long-term high doses of vitamin E may be associated with blood thinning,” he added.
Nutrient interactions: addressing public concerns
During the discussion, a participant named Christopher Tulus asked about the habit of taking fish oil (omega-3) after breakfast and whether consuming coffee or milk afterward could interfere with absorption.
In response, dr. Sitompul explained that fish oil, as a fat-based supplement, is better absorbed when taken alongside fat-soluble vitamins such as vitamin D. Regarding coffee and milk, he offered further clarification.
“There is no direct interaction between fish oil and coffee or milk. However, certain minerals in milk may not be optimally absorbed when consumed with caffeine from coffee. In general, fish oil remains safe to take after breakfast,” dr. Sitompul explained.
Timing and tips for choosing supplements
The timing of consumption plays a key role in maximizing nutrient absorption. dr. Sitompul advised that fat-soluble vitamins (A, D, E, and K) should be taken after main meals, while water-soluble vitamins (B and C) can be consumed on an empty stomach unless they cause digestive discomfort.
“Vitamin B is best taken in the morning because it is linked to energy metabolism. Taking it at night may increase energy levels and disrupt sleep quality,” he said.
When selecting supplements, he encouraged the public to carefully review Nutrition Adequacy Rate (AKG) labels. A value of 100% generally meets daily requirements. He advised avoiding excessively high doses, such as 500%–1000%, without medical guidance, ensuring products are registered with the national regulatory authority, and checking additional ingredients for those with gluten or lactose intolerance.
Author: Fauziah Laili Romadhon
Editor: Ragil Kukuh Imanto
