When the warm, summer days finally arrive, we seize the opportunity to create travel arrangements, plan family outings, and perhaps unwind by the pool. However, as our calendars become busier, our bodies often require additional care to adapt to changes in routine and temperature. Here are ten essential supplements to help you feel your best this summer.
01
Electrolytes for hydration
Whether you’re hiking under the summer sun or spending an afternoon tending to your garden, excessive sun exposure can lead to dehydration. When we sweat, we lose important electrolytes, such as calcium and magnesium. The best way to restore these lost minerals is through a nutritious diet, hydrating beverages like coconut water—an excellent source of electrolytes—and supplements that come in capsule or powder form.
02
Vitamin D for overall health
The vitamin commonly known as “the sunshine vitamin,” or vitamin D, aids the body’s absorption of calcium and phosphorus, which contributes to stronger bones and a robust immune system. Since few foods naturally contain vitamin D, supplementation is often necessary to boost your levels. While sunlight is a natural source, using sunscreen can block over 90% of vitamin D absorption, underscoring the importance of this supplement in the summer.
03
Digestive enzymes to aid digestion
Summer is the season for backyard barbecues, patio dinners, and plenty of travel, which can lead to digestive issues like bloating and cramps. Additionally, hotter weather can change the bacterial composition of your gut. Taking digestive enzymes—proteins that help your body break down food and convert it into energy—can provide relief during these food-centric gatherings.
04
Probiotics for better gut health
Just as digestive enzymes assist with food breakdown, probiotics play a crucial role in maintaining a balanced digestive environment. These live microorganisms—many of which already inhabit your gut—support healthy gut bacteria. If your summer agenda lacks diverse probiotic-rich meals or you find yourself battling a stomach bug, supplementing with probiotics can be beneficial.
05
Collagen for nourished skin
While sunscreen is our go-to defense against sun damage, recent studies suggest that collagen peptides may also provide protection from UV damage. Collagen, a vital structural protein found in skin and bones, can enhance skin elasticity and moisture retention. Consider taking oral collagen supplements in pill or powder form to boost your skin’s resilience against summer elements.
06
Melatonin to treat jet lag
Vacations to different time zones are exciting, but they can throw off your internal clock. If you have trouble sleeping on flights, try a melatonin supplement to help regulate your circadian rhythm. This hormone signals your body to sleep, even in bright conditions. Keep in mind that jet lag is typically more challenging when traveling east than west, so plan for a few extra days to adjust.
07
B-complex vitamin for energy
While vitamins B12 and B6 often get attention, there are actually eight B vitamins essential for your well-being, collectively known as the B-complex. Each of these vitamins is crucial for converting the food you eat into energy, which is especially important during active summer days.
08
Vitamin C to sidestep summer colds
As our summer schedules fill up and travel becomes more frequent, our immune systems may weaken, especially if we dine out more frequently and have less access to vitamin C-rich foods. This essential nutrient has potent antioxidant properties that can help fend off summer colds. Because vitamin C is water-soluble and not stored well in the body, daily supplementation can be advantageous when food sources are limited.
09
Omega-3s for skin protection
Studies indicate that fish oil supplements can help alleviate sun-induced inflammation, providing some degree of sun protection. Omega-3 fatty acids may modify the skin’s inflammatory responses to UV exposure. While this doesn’t replace sunscreen, it highlights another reason to incorporate omega-3s into your summer diet.
10
Quercetin for seasonal allergies
As the warm weather returns, so do allergies. Instead of enduring constant sneezing, consider quercetin, a natural flavonoid that contributes to the color of many fruits and vegetables. Research suggests that quercetin may help prevent immune cells from releasing histamines, thereby reducing allergy symptoms.
