Dr Amir Khan, a well-known GP who frequently appears on morning television programmes such as Lorraine, This Morning, and Good Morning Britain, has issued advice on the optimal timing for taking supplements. In a social media post, he emphasised that timing can significantly affect how well the body absorbs and responds to supplements.
Dr Khan recommended taking iron supplements first thing in the morning on an empty stomach, alongside vitamin C to enhance absorption. He specifically warned against consuming iron with tea, coffee, or magnesium, as these can reduce absorption. A splash of water and some vitamin C, such as a glass of orange juice, is ideal.
For fat-soluble supplements like vitamins A, D, E, and K, as well as omega-3 fatty acids and multivitamins, Dr Khan advised taking them with food containing fat, such as breakfast or lunch, to improve absorption. He noted that vitamin D and omega-3 are fat-soluble and should be taken with meals.
In the evening, Dr Khan suggested taking magnesium, as it can have a relaxing effect and may aid sleep. He recommended taking it one to two hours before bed. For creatine, he said it can be taken at any time.
The NHS provides general dosage guidelines: 10 micrograms of vitamin D daily for most adults; approximately 1 microgram of vitamin K per kilogram of body weight; 4mg of zinc for men and 3mg for women; and 700 micrograms of vitamin A for men and 600 micrograms for women aged 19 to 64. Individuals should consult their GP for personalised advice.
