{"id":5354,"date":"2022-09-22T09:00:00","date_gmt":"2022-09-22T02:00:00","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=5354"},"modified":"2022-09-20T12:36:02","modified_gmt":"2022-09-20T05:36:02","slug":"cara-dan-waktu-yang-tepat-konsumsi-suplemen-vitamin","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2022\/09\/22\/cara-dan-waktu-yang-tepat-konsumsi-suplemen-vitamin\/","title":{"rendered":"<strong>Cara dan Waktu yang Tepat Konsumsi Suplemen Vitamin<\/strong>"},"content":{"rendered":"\n\n\n<pre class=\"wp-block-preformatted\">Oleh : Utari Woro Hanjaya<\/pre>\n\n\n\n<p>Tidak dapat dipungkiri, dua tahun berlalu sejak pandemi COVID-19 membuat kita mengadaptasi kebiasaan baru terkait kesehatan tubuh, mulai dari menyempatkan diri untuk berolahraga di sela-sela aktivitas sehari-hari, mengkonsumsi makanan sehat, dan melengkapi asupan harian dengan vitamin. <a href=\"https:\/\/www.thinkwithgoogle.com\/intl\/en-apac\/marketing-strategies\/search\/lifestyle-changes-pandemic-indonesia\/\" target=\"_blank\" rel=\"noreferrer noopener\">Peningkatan sebanyak 35%<\/a> pada pencarian kata kunci \u2018vitamin\u2019 di kolom pencarian Google di tahun 2021 menunjukkan minat masyarakat yang tinggi terhadap vitamin.<sup>1<\/sup> Bagaimana cara dan waktu yang tepat untuk konsumsi suplemen vitamin? Mari kita simak pada artikel berikut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mikronutrien<\/h2>\n\n\n\n<p>Vitamin dan mineral telah terbukti membantu meningkatkan sistem kekebalan tubuh manusia, hal ini krusial dalam upaya pencegahan dari infeksi COVID-19.<sup>2<\/sup> Vitamin dan mineral dapat ditemukan di berbagai makanan yang kita konsumsi sehari-hari, namun terkadang terdapat kondisi yang menyebabkan kebutuhan vitamin sehari dari asupan makanan utuh masih belum terpenuhi, maka suplementasi vitamin dapat dikonsumsi untuk membantu kekurangan gizi dan menjaga keseimbangan asupan yang masuk ke tubuh, yang harus diperhatikan adalah suplementasi bukanlah pengganti dari makanan utuh yang bergizi seimbang.<sup>3&nbsp;<\/sup><\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2021\/03\/29\/sumber-sayur-buah-dan-makanan-dalam-vitamin-larut-air\/\">Baca Juga : Sumber Vitamin dari dari Makanan Sayur dan Buah<\/a><\/p>\n\n\n\n<p>Berdasarkan Badan Pengawas Obat dan Makanan, Suplementasi merupakan produk untuk melengkapi kebutuhan zat gizi makanan, mengandung satu atau lebih bahan berupa vitamin, mineral, asam amino atau bahan lain (berasal dari tumbuhan atau bukan tumbuhan) yang mempunyai nilai gizi dan atau efek fisiologis dalam jumlah terkonsentrasi. Berbagai penelitian menyatakan vitamin C dan D mempunyai peran penting dalam kondisi penyembuhan dan perbaikan mekanisme kekebalan tubuh dari infeksi COVID-19.<sup>4<\/sup>&nbsp;&nbsp;<\/p>\n\n\n\n<p>Berikut waktu dan cara yang tepat untuk mengonsumsi suplemen vitamin agar penyerapannya maksimal di dalam tubuh.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin C<\/h2>\n\n\n\n<p>Dikenal karena khasiatnya sebagai antivirus lewat berbagai mekanisme contohnya mengurangi peradangan dan memulihkan fungsi mitokondria di dalam sel tubuh. <strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Vitamin C membantu sistem imun untuk melawan infeksi virus dan bakteri<\/mark><\/strong>. Selain itu, Vitamin C membantu mengganti sel-sel mati dengan sel-sel yang baru. Kandungan antioksidannya melindungi dari kerusakan dari radikal bebas.<sup>5<\/sup> Salah satu survei melaporkan, mayoritas masyarakat Indonesia mengonsumsi vitamin C selama pandemi (94%).<sup>6<\/sup>\u00a0\u00a0<\/p>\n\n\n\n<p>Terdapat beberapa bentuk dari suplemen vitamin C, termasuk asam askorbat, asam askorbat dengan bioflavonoids, liposomal vitamin C, dan kalsium askorbat. <strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Vitamin C merupakan vitamin yang larut air sehingga bisa dikonsumsi di waktu kapan saja, sebelum ataupun sesudah makan, namun terdapat penelitian yang melaporkan konsumsi vitamin C bersama makanan dapat membantu mengurangi efek samping dari masalah pencernaan akibat tingkat keasaman vitamin C yang tinggi.<\/mark><\/strong><sup>7<\/sup>\u00a0<\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2020\/08\/04\/konsumsi-vitamin-c-aman-saat-pandemi\/\">Baca Juga : Konsumsi Vitamin C Aman saat Pandemi<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin B<\/h2>\n\n\n\n<p><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Vitamin B membantu tubuh untuk menggunakan zat gizi penghasil energi (karbohidrat, lemak, dan protein) untuk menjaga kesehatan kulit dan sel-sel otak serta jaringan lain di tubuh<\/mark><\/strong>.<sup>8\u00a0 <\/sup>Sama halnya seperti vitamin C, <strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">vitamin B juga merupakan vitamin larut air yang dapat dikonsumsi di waktu pagi, siang, atau malam hari walau direkomendasikan untuk dikonsumsi di pagi hari karena fungsi vitamin B dalam metabolisme gizi dan produksi energi untuk tubuh.\u00a0<\/mark><\/strong><\/p>\n\n\n\n<p>Suplemen Vitamin B sering tersedia dalam bentuk Vitamin B kompleks yang terdiri dari 8 jenis vitamin, ditambah dengan vitamin serta mineral lain menghasilkan suplemen multivitamin. Dilansir dari <a href=\"https:\/\/www.healthline.com\/nutrition\/best-time-to-take-vitamins#multinutrient-supplements\" target=\"_blank\" rel=\"noreferrer noopener\"><em>healthline<\/em><\/a>, <strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">multivitamin yang mengandung vitamin larut lemak dan larut air lebih optimal diserap tubuh bila dikonsumsi ketika makan ataupun setelah makan.<\/mark><\/strong> Hal ini juga bermanfaat untuk meminimalisir gangguan pencernaan yang terjadi bila mengonsumsi suplemen dalam keadaan perut kosong.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"822\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/09\/nutritional-supplement-g7baf5773d_1920-1024x822.jpg\" alt=\"\" class=\"wp-image-5360\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/09\/nutritional-supplement-g7baf5773d_1920-1024x822.jpg 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/09\/nutritional-supplement-g7baf5773d_1920-300x241.jpg 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/09\/nutritional-supplement-g7baf5773d_1920-768x616.jpg 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/09\/nutritional-supplement-g7baf5773d_1920-1536x1233.jpg 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2022\/09\/nutritional-supplement-g7baf5773d_1920.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin D<\/h2>\n\n\n\n<p>Vitamin D bermanfaat dalam menyesuaikan respon imun dari penyakit menular serta penyakit autoimun seperti lupus, selain itu vitamin D bekerja sama dengan kalsium dan fosfor untuk menjaga kesehatan tulang. vitamin D tersedia dalam dua jenis yaitu vitamin D2 ergosterol dan vitamin D3 cholecalciferol.<\/p>\n\n\n\n<p><a href=\"https:\/\/ahligizi.id\/blog\/2021\/05\/10\/lupus-dan-defisiensi-vitamin-d\/\">Baca Juga : Lupus dan Defisiensi Vitamin D<\/a><\/p>\n\n\n\n<p><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Vitamin D, bersama dengan vitamin A, E dan K tergolong dalam vitamin yang larut lemak sehingga konsumsi suplemen vitamin D dapat terserap optimal bila dikonsumsi dengan makanan\/snack yang mengandung lemak, tidak perlu dalam jumlah banyak,<\/mark><\/strong> contohnya : ayam, susu, yogurt, buah alpukat, kacang-kacangan. <sup>9 <\/sup>\u00a0Vitamin D dapat diminum baik pagi, siang atau malam hari.<\/p>\n\n\n\n<p>Tidak diragukan lagi, vitamin memiliki banyak manfaat dalam menguatkan sistem kekebalan tubuh untuk mencegah terinfeksinya COVID-19. Tetap penuhi kebutuhan vitamin dalam sehari dengan mengonsumsi makanan utuh, karena makanan utuh adalah sumber vitamin dan mineral terbaik. Bila tidak dapat dipenuhi dari asupan makanan maka perlu untuk konsultasi dengan dokter, dietisien atau ahli gizi untuk menentukan kebutuhan vitamin yang tepat agar mencegah terjadinya potensi efek samping yang merugikan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Referensi<\/h2>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Lifestyle changes amid pandemic in Indonesia &#8211; think with google apac [Internet]. Google. Google; 2021 [cited 2022Sep12]. Available from: <a href=\"https:\/\/www.thinkwithgoogle.com\/intl\/en-apac\/marketing-strategies\/search\/lifestyle-changes-pandemic-indonesia\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.thinkwithgoogle.com\/intl\/en-apac\/marketing-strategies\/search\/lifestyle-changes-pandemic-indonesia\/&nbsp;<\/a><\/li><li>Zabetakis I, Lordan R, Norton C, Tsoupras A. Covid-19: The inflammation link and the role of nutrition in potential mitigation. Nutrients. 2020;12(5):1466. <a href=\"https:\/\/doi.org\/10.3390\/nu12051466\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.3390\/nu12051466<\/a>&nbsp;<\/li><li>Food supplements [Internet]. European Food Safety Authority. [cited 2022Sep16]. Available from: <a href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements&nbsp;<\/a><\/li><li>Galanakis CM. The food systems in the era of the coronavirus (COVID-19) pandemic crisis. Foods. 2020;9(4):523. <a href=\"https:\/\/doi.org\/10.3390\/foods9040523\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.3390\/foods9040523<\/a>&nbsp;<\/li><li>Carr A, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. <a href=\"https:\/\/doi.org\/10.3390\/nu9111211\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.3390\/nu9111211<\/a>&nbsp;&nbsp;&nbsp;<\/li><li>Masyarakat Indonesia Paling Banyak Konsumsi vitamin C Saat Pandemi covid-19: Databoks [Internet]. Databoks. Katadata Media Network; 2021 [cited 2022Sep16]. Available from: <a href=\"https:\/\/databoks.katadata.co.id\/datapublish\/2021\/09\/22\/masyarakat-indonesia-paling-banyak-konsumsi-vitamin-c-saat-pandemi-covid-19\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/databoks.katadata.co.id\/datapublish\/2021\/09\/22\/masyarakat-indonesia-paling-banyak-konsumsi-vitamin-c-saat-pandemi-covid-19<\/a>&nbsp;<\/li><li>Lee J-K, Jung S-H, Lee S-E, Han J-H, Jo E, Park H-S, et al. Alleviation of ascorbic acid-induced gastric high acidity by calcium ascorbate in vitro and in vivo. The Korean Journal of Physiology; Pharmacology. 2018;22(1):35. <a href=\"https:\/\/doi.org\/10.4196\/kjpp.2018.22.1.35\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.4196\/kjpp.2018.22.1.35<\/a>&nbsp;<\/li><li>Lindschinger M, Tatzber F, Schimetta W, Schmid I, Lindschinger B, Cvirn G, et al. A randomized pilot trial to evaluate the bioavailability of natural versus synthetic vitamin B complexes in healthy humans and their effects on homocysteine, oxidative stress, and antioxidant levels. Oxidative Medicine and Cellular Longevity. 2019;2019:1\u201314. <a href=\"https:\/\/doi.org\/10.1155\/2019\/6082613\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1155\/2019\/6082613<\/a>&nbsp;<\/li><li>Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ. Dietary fat increases vitamin D-3 absorption. Journal of the Academy of Nutrition and Dietetics. 2015;115(2):225\u201330. <a href=\"https:\/\/doi.org\/10.1016\/j.jand.2014.09.014\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.jand.2014.09.014<\/a>&nbsp;<\/li><\/ol>\n\n\n\n<p><strong>Editor : Ayu Rahadiyanti<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oleh : Utari Woro Hanjaya Tidak dapat dipungkiri, dua tahun berlalu sejak pandemi COVID-19 membuat kita mengadaptasi kebiasaan baru terkait<\/p>\n","protected":false},"author":1,"featured_media":5358,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[2],"tags":[465],"class_list":["post-5354","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-vitamin"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cara dan Waktu yang Tepat Konsumsi Suplemen Vitamin - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Bagaimana cara dan waktu yang tepat untuk konsumsi suplemen vitamin? 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