Dr Amir Khan, a regular contributor on ITV's Lorraine and Good Morning Britain, has revealed which supplements he personally takes and issued a warning about the risks of gummy supplements. In a video posted to TikTok, the television doctor debunked misconceptions surrounding supplement use, emphasizing that the industry is not regulated like medicines.
Dr Khan's Three Essential Supplements
When asked which supplements he advises everyone to take, Dr Khan replied: "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."
Vitamin D
Vitamin D regulates calcium and phosphate levels, essential for healthy bones, teeth, and muscles, according to the NHS. The body produces it through sunlight exposure, with most people generating adequate amounts between late March and the end of September. However, the NHS advises daily supplements from October to early March. Adults and children aged one and above should take 10 mcg daily, while babies require 8.5 to 10 mcg. Sources include oily fish, red meat, egg yolks, fortified foods, and liver (avoided during pregnancy). At-risk groups and children aged one to four should supplement year-round.
Omega-3 Fatty Acids
Omega-3 reduces heart disease risk by improving circulation, preventing blood clots, lowering blood pressure, and maintaining healthy heart rhythm, states the British Heart Foundation (BHF). It is also vital for brain and eye development. Rich sources include oily fish, walnuts, sunflower or pumpkin seeds, flaxseeds, sunflower spread, and rapeseed oil. The BHF advises that supplements should contain DHA and EPA, not just fish liver oil, with a target of approximately 450 mg daily.
Creatine
Creatine supports muscle function as an energy source, produced in the liver, kidneys, and pancreas and transported to muscles, heart, brain, and other tissues, according to the Cleveland Clinic. Dietary sources include red meat, seafood, and animal milk. Athletes commonly use creatine supplements to aid muscle development and reduce tiredness during physical activity. There is no official recommended dosage, and individuals should consult a doctor before use.
Warning About Gummy Supplements
Dr Khan noted that most supplements now come in gummy form, including vitamin D, vitamin K, magnesium, and creatine. While convenient, he cautioned: "Because they taste like sweets, people will take them regularly... The danger with gummies is, they can contain sugar and sweetness... Also, because they taste so good, people just go back and eat and eat and eat them. So you can overdose on gummies." He added that the supplement industry is unregulated, with studies showing products may contain 10 to 12 times the recommended dose or very little, posing a risk.
