GP Dr Amir Khan, a regular feature on ITV’s Good Morning Britain and Lorraine, has shared the importance of an essential supplement many of us are deficient in – and there could be serious health consequences
Jess Flaherty Senior News Reporter
12:27, 20 Jan 2026Updated 16:00, 20 Jan 2026
Dr Amir Khan, pictured here at the Ridge Medical Centre in Bradford, West Yorkshire, has said there’s an essential component of our diets that’s lacking(Image: Daily Mirror)
Dr Amir Khan has urged people to take one important supplement each day because many of us are “deficient” in it – and it could lead to some serious health consequences later down the line. A balanced diet is rich in nutrients, vitamins and minerals as well as the correct amounts of carbohydrates, proteins, fats and water each day.
Daily life is busy, hectic and demanding which can leave many people falling short when it comes to their diets. Lots of us opt for a quick fix to maximise as much free time as possible while juggling work and a never ending stream of life admin.
Now Dr Amir Khan, known and loved for his appearances on daytime favourites Lorraine and Good Morning Britain, has shared a video to TikTok stressing the importance of essential “healthy fats” our bodies need each day.
Speaking directly to the camera, he said: “Can we talk about omega-3 fatty acids? Because they’re one of those nutrients everyone’s heard of but most people aren’t actually getting enough of.
“And, yes, that includes a lot of us who believe we eat relatively healthily. Now, omega-3 fatty acids are essential fats.
“Your body can’t make them so you have to get them from food and they’re especially important for our brains but also, our heart, our eyes, reducing inflammation and even improving our mood.”
He continued: “Here’s the problem. Modern diets are really low in the most important types of omega-3s because there are a few different types of omega-3s.”
The doctor went on to say the two that “really matter” in terms of “brain health” are called “EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)”.
According to the Cleveland Clinic, the three main types of omega-3 fatty acids include these two, as well as ALA (alpha-linolenic acid).
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EPA and DHA are marine omega-3s found in fish whereas ALA is “the form of omega-3 found in plants”.
Dr Khan then said: “DHA is a major building block for the brain. It literally helps your brain cells communicate properly. So, if you’re not getting enough over time, that can affect things like your concentration, your memory, your mood and even your long-term brain health.”
The GP explained most people don’t eat enough oily fish, such as salmon, sardines or mackerel. Plant-based sources of ALA include flax seeds, chia seeds and walnuts. ALA will convert to EPA/DHA slowly.
The doctor went on: “At the same time, we eat loads of ultra processed foods that are high in omega-6 fats which kind of crowd out the omega-3s.
“So even if you’re eating okay, your omega-3 intake can still be low – and this bit always surprises people; fish don’t actually make their own omega-3s, they get them from algae in the ocean.
“Omega-3s start with algae – the fish just pass them on. That’s why algae based omega-3 supplements also exist and, yes, they work great – I take them.
“They give you DHA and EPA directly, just like fish oil but they’re plant based – great for vegetarians like me.”
Dr Khan continued: “Plant foods like flax seeds, chia seeds and walnuts are still great, they contain a different omega-3 that your body has to convert into EPA/DHA and that does take some effort but do include these in your diet.”
He said: “Long-term low omega-3 levels have been linked to higher inflammation, heart disease risk, mood problems, possibly faster brain ageing and even poorer pregnancy outcomes.”
The doctor advised people who eat fish to aim for oily fish twice a week while those who don’t should opt for an algae-based supplement.
Dr Khan added: “Think of omega-3s as brain nutrition, not just a wellness trend.”