Dr Amir Khan has revealed his thoughts on supplements (Image: MEN)
There are a dizzying number of supplements available on the shelves of every supermarket, pharmacy, and health store, each one promising to make you healthier, fitter, and stronger. But how do we know which ones we really need? Dr Amir Khan, a familiar face on ITV’s Lorraine and Good Morning Britain, has explained which supplements really are essential – and which ones he takes himself.
A clip of the TV doctor appearing on Lorraine was recently shared to TikTok, where he busted some myths around the use of supplements. “Most supplements now come in gummy form, so whether it’s vitamin D, vitamin K, magnesium, creatine, they all come in gummy form, and that is fine,” he said.
“The thing about supplements is, if you need them, the best [ways] to take them are the ways that you are gonna take them regularly.” But he warned gummy supplements may not be the best way to get your essential vitamins and other nutrients.
“Because they taste like sweets, people will take them regularly and they will get their supplementation,” he said. “So that’s alright.
“The danger with gummies is, they can contain sugar and sweetness, which is a bad thing really, if you have too much. But also, because they taste so good, people just go back and eat and eat and eat them. So you can overdose on gummies.”
Lorriane replied: “Like it’s a bag of sweeties. You don’t wanna do that.”
Continuing, Dr Khan said: “The problem with the supplement industry as a whole is that it’s not regulated in the same way medicines are, so we don’t know exactly how much of everything is in these things. And some studies have shown that, actually, they contain 10 or 12 times more than the recommended dose, or some contain very little as well. And there’s no regulating that, and that’s a problem.”
Asked which supplements he would recommend everyone should take, Dr Khan said: “Vitamin D, I would say. Omega-3 fatty acids, yeah. And creatine.
“That’s where the evidence lies. Those are the only three I take.”
What is vitamin D and how much do you need to take?
Vitamin D helps regulate the body’s levels of calcium and phosphate, which are needed to maintain healthy bones, teeth and muscles, according to the NHS. The body creates vitamin D when it is exposed to sunlight and, as a result, most people will make sufficient amounts of vitamin through exposure to the sun from late March to the end of September.
However, the NHS says most people are not exposed to enough sunlight between October and early March, and recommends everyone should take a daily supplement during these periods. Adults and children aged one and older should take 10 mcg per day, while babies need between 8.5 and 10 mcg.
Other sources of vitamin D include oily fish such as salmon, sardines, herring, and mackerel, as well as red meat, egg yolks, fortified foods, and liver – although this should be avoided if you are pregnant. People at risk of not getting enough vitamin D and children aged between one and four should take supplements all year round, as should babies, unless they are having more than 500ml of infant formula a day.
What is Omega-3 and how much do you need to take?
Omega-3 fatty acids are linked to a reduction in the risk of heart disease by improving circulation, preventing blood clots, lowering blood pressure, and maintaining a healthy heart rhythm, according to the British Heart Foundation (BHF). They are also vital in the development of the brain and eyes.
Oily fish is the best source of Omega-3, as well as some nuts and seeds, including walnuts, sunflower or pumpkin seeds, and flaxseeds. Sunflower spread and rapeseed oil also contain Omega-3.
The BHF says, if you decide to take Omega-3 supplements, check they contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) rather than just fish liver oil. Aim for around 450mg per day.
What is creatine and how much do you need to take?
Creatine is a source of energy which supports muscle function. The body creates the substance in the liver, kidneys, and pancreas, and delivers it to muscles, the heart, the brain, and other tissues, according to the Cleveland Clinic.
It is also sourced through your diet, with primary sources including red meat, seafood, and animal milk. Supplements are also available in a number of forms, and are commonly taken by athletes as they can help build muscle and reduce fatigue during exercise.
People whose diets don’t contain enough creatine can also benefit from taking supplements. There is no official guidance on how much each person should take, and it is advised to speak to your doctor first.
