{"id":708727,"date":"2026-06-01T18:02:14","date_gmt":"2026-06-01T18:02:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/708727\/"},"modified":"2026-06-01T18:02:14","modified_gmt":"2026-06-01T18:02:14","slug":"dr-amir-khan-on-3-vitamins-he-takes-and-1-type-he-avoids","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/708727\/","title":{"rendered":"Dr Amir Khan on 3 vitamins he takes – and 1 type he avoids"},"content":{"rendered":"

We’ve gone beyond the multi-vitamin – now there’s a supplement to improve every element of your health, reportedly. The humble gummy hasn’t gone anywhere, though, and now you can get everything from vitamins to creatine<\/a> in this sweet-like form that feels like more of a treat than a chore to take.<\/p>\n

One expert who’s wary of gummies is woman&home\u2019s resident doctor, NHS GP Dr Amir Khan<\/a>. Speaking to Lorraine Kelly on her ITV show, Dr Khan says many supplements now come in gummy form, including \u201cvitamin D, vitamin K, magnesium, creatine\u201d, and while it’s always better to take your vitamins in a form you’ll enjoy, gummies aren’t ideal.<\/p>\n

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“The danger with gummies is that they can contain sugars and sweeteners, which is a bad thing if you have too much,” he says.<\/p>\n

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He explains that their appealing flavours and colours can encourage people to eat more than they need to, putting them at risk of overdosing on the nutrient or vitamin they\u2019re taking.<\/p>\n

\u201cThe problem with the supplement industry as a whole is that it\u2019s not regulated in the same way medicines are, so we don\u2019t know exactly how much of everything is in these things. Some studies have shown that they contain 10-12 times more than the recommended dose, while some contain very little.\u201d<\/p>\n

Dr Khan says it’s for this reason he avoids gummies, but he does take three supplements every day. While what works for one person may not work for another, and you should always consult a doctor before taking new supplements, he says these are the ones with the most science behind them.<\/p>\n

1. Vitamin D<\/p>\n

Vitamin D is the one supplement that experts say all adults and children in the UK should take every day, with one in six of us deficient. It\u2019s hard to get the recommended amount through food or sunlight alone, especially in the darker months of the year.<\/p>\n

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The National Institute of Health<\/a> recommends that adult women under 70 need 600IU of vitamin D daily, rising to 800IU after 70 years of age. The NHS<\/a> suggests 10mg or 400IU.<\/p>\n

However, to get the most from any source, many doctors recommend combining it with magnesium. Dr Khan has previously told woman&home<\/a> that we “need magnesium as it activates the vitamin D”.<\/p>\n

“It turns it from its inactive form to an active form so it can do all of its jobs”, he said last year.<\/p>\n

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Too much vitamin D can have the opposite effect, with nasty side effects like fatigue, constipation, and issues with calcium absorption.<\/p>\n

Always check labels and seek advice from your doctor before adding any new supplement to your routine.<\/p>\n

2. Omega-3 fatty acids<\/p>\n

Omega-3s are essential fatty acids that our bodies can\u2019t make themselves. We need to get them from our diet or via supplements. Dr Khan is such a fan as they have been shown to lower our risk of heart disease and stroke.<\/p>\n

Foods rich in omega 3<\/a> include mackerel, salmon and sardines, but if you\u2019re vegan or vegetarian, you can get them from flaxseed, chia seeds, walnuts, rapeseed and soya beans.<\/p>\n

If you want to take omega-3 supplements, the British Heart Foundation recommends choosing ones which contain DHA and EPA omega-3s. \u201cAim for roughly 450mg per day, which is the equivalent you\u2019d get from eating the recommended amounts of fish,\u201d the charity says<\/a>.<\/p>\n

Not everyone needs an omega-3 supplement, so always speak to your doctor before taking one.<\/p>\n

3. Creatine<\/p>\n

Dr Khan has previously said creatine is \u201ca powerful ally for staying strong, independent, and sharp\u201d, thanks to the benefits for brain health<\/a>.<\/p>\n

It’s the most widely researched supplement in the world, especially for those who do regular resistance training<\/a>. \u201cThe evidence shows that when you combine it with strength training, you can improve muscle strength, power, and even muscle mass, and that’s not just in athletes. That’s in older adults, too,\u201d he says.<\/p>\n

There\u2019s also evidence that it\u2019s good for our brains too: “It might support memory, reduce mental fatigue, and even help conditions like mild cognitive impairment,” the GP says. “The evidence isn\u2019t as strong as it is for muscles, but it’s promising.”<\/p>\n

When buying creatine, look for creatine monohydrate powder. You can add this to whatever drink you choose, and it doesn\u2019t matter when you take it. Consistency is most important.<\/p>\n