Dr Amir Khan, a much-loved GP who frequently appears on morning television programmes such as Lorraine, This Morning, and Good Morning Britain, has issued an important warning about supplement intake. He advises people never to take a common type of supplement with tea or coffee, and stresses that timing is crucial for optimal absorption.
Iron Supplements: Take on an Empty Stomach with Vitamin C
According to Dr Khan, iron tablets should be taken first thing in the morning on an empty stomach, accompanied by vitamin C to enhance absorption. He explicitly warns against consuming iron with tea, coffee, or magnesium, as these can reduce the body's ability to absorb the mineral. A splash of water and some vitamin C, such as from orange juice, is the recommended way to take iron. Patient.info confirms that taking iron with vitamin C-rich foods or drinks helps the body absorb it more effectively.
Fat-Soluble Supplements: Take with Food
After breakfast, Dr Khan suggests taking fat-soluble supplements, which require dietary fat for proper absorption. Examples include vitamin D, omega-3 fatty acids, and vitamins A, E, and K. He recommends taking these with a meal like breakfast or lunch.
Evening Supplements: Magnesium for Relaxation
For those taking magnesium, Dr Khan advises taking it in the evening, one to two hours before bed, as it can have a relaxing effect and promote sleep. Creatine, he notes, can be taken at any time.
Recommended Daily Doses
The NHS provides the following daily dosage guidelines for adults:
- Iron: 8.7mg for men aged 19 and over; 14.8mg for women aged 19-49; 8.7mg for women aged 50 and over.
- Vitamin C: 40mg for adults aged 19-64.
- Vitamin D: 10 micrograms per day for most people.
- Vitamin K: Approximately 1 microgram per kilogram of body weight.
- Vitamin E: 4mg per day for men, 3mg for women.
- Vitamin A: 700 micrograms per day for men, 600 micrograms for women.
- Magnesium: 300mg per day for men, 270mg for women (aged 19-64).
- Creatine: Dosage depends on individual circumstances; consult Holland & Barrett for details.
Dr Khan's advice underscores the importance of timing and pairing supplements correctly to maximise their benefits.
