Dr Amir Khan shares the only 3 supplements he takes and danger warning

Dr Amir Khan shares the only 3 supplements he takes and danger warning ITV's Dr Amir Khan has shared his thoughts on the supplement industry, and revealed the only three supplements he takes, while explaining the risks of taking too many There's a bewildering array of supplements lining the shelves of every supermarket, pharmacy, and health shop, each claiming to boost your health, fitness, and strength. But how can we determine which ones are genuinely necessary? Dr Amir Khan, a regular contributor on ITV's Lorraine and Good Morning Britain, has revealed which supplements are truly vital - and which ones he personally takes. A clip of the TV doctor featuring on Lorraine was recently posted to TikTok, where he debunked several myths surrounding supplement use. "Most supplements now come in gummy form, so whether it's vitamin D, vitamin K, magnesium, creatine, they all come in gummy form, and that is fine," he said. "The thing about supplements is, if you need them, the best [ways] to take them are the ways that you are gonna take them regularly." However, he cautioned that gummy supplements might not be the optimal method for obtaining your essential vitamins and other nutrients, reports the Express. "Because they taste like sweets, people will take them regularly and they will get their supplementation," he said. "So that's alright. "The danger with gummies is, they can contain sugar and sweetness, which is a bad thing really, if you have too much. But also, because they taste so good, people just go back and eat and eat and eat them. So you can overdose on gummies." Lorraine responded: "Like it's a bag of sweeties. You don't wanna do that." Dr Khan went on to say: "The problem with the supplement industry as a whole is that it's not regulated in the same way medicines are, so we don't know exactly how much of everything is in these things. And some studies have shown that, actually, they contain 10 or 12 times more than the recommended dose, or some contain very little as well. And there's no regulating that, and that's a problem." When asked which supplements he would advise everybody 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." What is vitamin D and how much do you need to take? Vitamin D assists in regulating the body's calcium and phosphate levels, which are essential for maintaining strong bones, teeth, and muscles, according to the NHS. The body produces vitamin D through exposure to sunlight and, as a result, most people will generate sufficient amounts between late March and the end of September. However, the NHS states that most people do not get enough sunlight between October and early March, and advises that everyone should take a daily supplement during this period. Adults and children aged one and over should take 10 mcg per day, while babies require between 8.5 and 10 mcg. Additional sources of vitamin D include oily fish such as salmon, sardines, herring, and mackerel, alongside red meat, egg yolks, fortified foods, and liver - though this should be avoided during pregnancy. Those at risk of vitamin D deficiency and children aged between one and four should take supplements throughout the year, as should babies, unless they are consuming more than 500ml of infant formula daily. What is Omega-3 and how much do you need to take? Omega-3 fatty acids are associated with a reduced risk of heart disease by improving circulation, preventing blood clots, lowering blood pressure, and maintaining a healthy heart rhythm, according to the British Heart Foundation (BHF). They are also essential for the development of the brain and eyes. Oily fish is the best source of Omega-3, along with certain nuts and seeds, including walnuts, sunflower or pumpkin seeds, and flaxseeds. Sunflower spread and rapeseed oil also contain Omega-3. The BHF advises that, should you choose to take Omega-3 supplements, ensure they contain DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) rather than simply fish liver oil. Target around 450mg per day. What is creatine and how much do you need to take? Creatine is an energy source that supports muscle function. The body produces the substance in the liver, kidneys, and pancreas, and transports it to muscles, the heart, the brain, and other tissues, according to the Cleveland Clinic. It can also be obtained through your diet, with the main sources being red meat, seafood, and animal milk. Supplements are widely available in various forms and are frequently used by athletes, as they can aid muscle development and fight fatigue during exercise. Those whose diets lack sufficient creatine may also find supplements beneficial. There is no official recommended dosage for individuals, and it is strongly advisable to consult your GP before taking them.