Dr Amir Khan's Supplement Advice: Only Three Are Worth Taking
Dr Amir Khan, the familiar face from ITV's Lorraine and Good Morning Britain, has shared his brutally honest thoughts on the supplement industry. In a clip from Lorraine that was shared on TikTok, he explained which supplements are truly essential—and which ones he personally takes. "The problem with the supplement industry as a whole is that it's not regulated in the same way medicines are," he warned.
Dr Khan noted that most supplements now come in gummy form, including vitamin D, vitamin K, magnesium, and creatine. While this is fine, he cautioned that gummies can contain sugar and sweetness, leading to overconsumption. "Because they taste so good, people just go back and eat and eat and eat them. So you can overdose on gummies," he said.
The Three Supplements Dr Khan Recommends
When asked which supplements everyone should consider, Dr Khan named three: vitamin D, omega-3 fatty acids, and creatine. "That's where the evidence lies. Those are the only three I take," he stated. He emphasized that supplements should be taken regularly if needed, but warned that the lack of regulation means the actual content may vary significantly from what's on the label.
Vitamin D: Essential for Bone Health
According to the NHS, vitamin D helps regulate calcium and phosphate levels, which are crucial for healthy bones, teeth, and muscles. The body produces vitamin D from sunlight exposure between late March and the end of September. However, from October to early March, most people don't get enough sunlight, so a daily supplement of 10 mcg is recommended for adults and children aged one and older. Babies need between 8.5 and 10 mcg. At-risk groups should take supplements year-round.
Omega-3: Heart and Brain Health
Omega-3 fatty acids are linked to reduced heart disease risk, improved circulation, lower blood pressure, and healthy heart rhythm, according to the British Heart Foundation. They are also vital for brain and eye development. Oily fish is the best source, but walnuts, seeds, and rapeseed oil also contain omega-3. If taking supplements, the BHF recommends looking for DHA and EPA, aiming for around 450 mg per day.
Creatine: Muscle Function Support
Creatine is a source of energy for muscles, produced by the body and also found in red meat, seafood, and animal milk. Supplements are popular among athletes for building muscle and reducing fatigue. There is no official dosage guidance, so Dr Khan advises speaking to a doctor before taking creatine supplements.
Warning on Unregulated Supplements
Dr Khan highlighted a major issue: the supplement industry is not regulated like medicines. "Some studies have shown that, actually, they contain 10 or 12 times more than the recommended dose, or some contain very little as well," he said. This lack of oversight means consumers cannot be sure of the exact content of the products they buy.
