The much-loved GP has also urged people to have it on an empty stomach
Dr Amir Khan has shared exactly when you should be taking your supplements. He has also urged people to stop taking a common kind with their tea and coffee.
Dr Amir Khan often appears on Lorraine, This Morning and Good Morning Britain (GMB). But away from the television, he is also a GP.
Taking to Instagram and TikTok, the medic said: “When it comes to your supplements, timing is everything. It can make a massive difference to how well your body absorbs and responds to it.”
Starting early in the morning, he said when you first wake up you will want to take your iron tablet. He also said you should take it alongside a key item, and said to never take it with tea or coffee.
The expert explained: “With iron, you want to take it first thing in the morning on an empty stomach and with vitamin C for better absorption.
“Don’t take that with tea or coffee or magnesium. That can reduce the absorption. Just a splash of water and some vitamin C – that’s how you take your iron.”
According to patient.info, OJ could be a great way to do this. It adds: “Taking iron with a glass of orange juice or foods high in Vitamin C actually helps your body absorb the iron more effectively.”
After you have taken iron, you might have some breakfast. It’s at this time that you should take any fat-soluble supplements. “These are supplements that are absorbing the fat that you eat, and they absorb better”, he said.
“Vitamin D is a fat-soluble vitamin, so you want to take it with food, such as breakfast or lunch. Omega-3 fatty acid that is also fat-soluble so you want that with food.
“If you are taking your multivitamin, perhaps you have a nutritional deficiency, then a lot of them are fat-soluble. Vitamins A, D, E and K are fat-soluble.”
Talking about what you can take at night, which may also help with sleep, the GP suggested: “You might be taking magnesium.
“This is probably best taken in the evening because it can have a relaxing effect on you so it can help you sleep. So that one an hour or two before bed, and finally one of my favourite creatine – you can take it whenever.”
How much of each supplement and vitamin should I take daily?
According to the NHS, an adult should take the following doses:
Iron
- 8.7mg a day for men aged 19 and over
- 14.8mg a day for women aged 19 to 49
- 8.7mg a day for women aged 50 and over
Vitamin C
Adults aged 19 to 64 need 40mg of vitamin C a day.
Vitamin D
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Vitamin K
Adults need approximately 1 microgram a day of vitamin K for each kilogram of their body weight.
Vitamin E
The NHS says you can take 4mg a day for men and 3mg a day for women.
Vitamin A
The amount of vitamin A adults aged 19 to 64 need is 700 µg a day for men and 600 µg a day for women.
Magnesium
The amount of magnesium you need is:
- 300mg a day for men (19 to 64 years)
- 270mg a day for women (19 to 64 years)
Creatine
The dosage of this depends on your circumstances. You can read more about the supplement, why people take it and dosage online via Holland & Barrett.
