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  • Supplements can protect skin from sun damage, boost immunity, and support energy levels.
  • Essential supplements for summer include vitamins C, D, E, A, zinc, magnesium, probiotics, and omega-3 fatty acids.
  • Seasonal foods are also important for optimal health during summer months.

Best supplements for summer

As summer arrives, we often find ourselves adjusting our diet and lifestyle routines. The season brings a sense of relaxation and a shift away from the structured schedules of the rest of the year; we step away from our regular routines, indulging in more outdoor activities and social gatherings. This change in routine can affect our nutritional intake and overall health, making it important to consider how we can support our bodies during these months. It’s a time when we want to feel our best, look our best, and ensure we are providing our bodies with the nutrients they need to thrive.

During summer, we’re exposed to more intense sunlight and higher temperatures. Whether we’re at the beach, walking, or enjoying a picnic, the sun’s rays are stronger and more direct. This can increase the risk of dehydration and the need for skin protection. The sun’s ultraviolet (UV) rays can cause skin damage, leading to premature aging and an increased risk of skin cancer. Higher temperatures and increased sweating can lead to dehydration if we’re not careful to replenish lost fluids. Drinking plenty of water and using sunscreens are common practices, but adding supplements to your daily routine can further protect your skin and body. Seasonal challenges also arise during the hotter months, such as hay fever due to increased pollen levels, swollen ankles from fluid retention, and heat exhaustion, all of which highlight the need for a well-rounded approach to summer health.

How do supplements help?

Supplements can play a crucial role in various aspects of our well-being during the hotter months. They can protect our skin from sun damage, maintain hydration, support our immune system, boost energy levels, and fill nutritional gaps in our diet. The right combination of supplements can help us feel energised, look radiant, and stay healthy throughout the summer.

Key supplements for summer wellness

Supplements can play a crucial role in various aspects of our well-being during the hotter months. They can protect our skin from sun damage, maintain hydration, support our immune system, boost energy levels, and fill nutritional gaps in our diet. The right combination of supplements can help us feel energised, look radiant, and stay healthy throughout the summer.

Magnesium

During the summer, our bodies require adequate magnesium to prevent muscle cramps and support overall energy levels. Magnesium also plays a role in regulating blood pressure and supporting a healthy heart rhythm, both of which are important during periods of increased physical activity. Including magnesium supplements in your diet may help ensure you have the energy and stamina to make the most of the summer season.

Vitamin C

Vitamin C is known for its potential skin-protecting properties and immune support. It helps neutralise free radicals caused by UV exposure and supports the production of collagen, which keeps the skin firm and healthy. In addition to its skin benefits, vitamin C also boosts the immune system by stimulating the production of white blood cells, which are essential for fighting off infections. Vitamin C may also help reduce the severity of hay fever symptoms by acting as a natural antihistamine, potentially easing issues like sneezing and congestion. Taking a vitamin C supplement may help keep your skin glowing and your immune system strong.

Vitamin E

Vitamin E also acts as an antioxidant, helping to prevent oxidative stress and damage from UV rays. Vitamin E can help reduce inflammation and promote skin healing, making it a valuable addition to your summer skincare routine. Applying vitamin E topically or taking a supplement can provide your skin with the extra protection it needs during the sunniest months of the year. However, it is important to note that vitamin E should not be used as a substitute for sunscreen.

Vitamin A

Vitamin A is essential for healthy skin as it aids in the repair and maintenance of skin cells, helping to keep the skin smooth and resilient against environmental stressors. Vitamin A also supports the immune system and helps maintain good vision, both of which are important for enjoying summer activities. Vitamin A supplements may help ensure you’re getting enough of this important nutrient.

Vitamin D

Vitamin D is often associated with sun exposure, yet it’s important for those who spend most of their time indoors, wear sun-protective clothing, use sunscreen, or have darker skin pigmentation. These factors can limit the body’s ability to produce sufficient vitamin D from sunlight, making supplementation necessary for immune support. Vitamin D is also important for bone health and mood regulation, making it an important nutrient to consider during the summer.

Zinc

Zinc helps in the repair of skin cells and boosts the immune system, making it a valuable nutrient during the summer months. Zinc may play a role in skin healing and can help reduce the duration and severity of colds and other infections, so taking a zinc supplement may help keep your skin and immune system in top shape.

Collagen

Collagen is a primary structural protein in the skin, providing it with strength, elasticity, and hydration. As we age, our bodies produce less collagen, leading to drier skin and the formation of wrinkles. Collagen supplements can help replenish the body's collagen levels, improving skin elasticity and hydration, which can reduce the appearance of fine lines and wrinkles. This enhanced elasticity may help protect the skin from the damaging effects of the sun. Additionally, collagen supports joint health, which is important for staying active and enjoying summer activities without discomfort.

Omega-3 fatty acids

Omega-3 fatty acids may be beneficial for maintaining skin hydration and reducing inflammation. These essential fats help keep the skin moisturised and can alleviate inflammatory conditions such as eczema, which may flare up in the summer heat. Omega-3s also support heart health and cognitive function, making them a valuable addition to your diet. Supplements can provide a concentrated dose of these beneficial fats.

B vitamins

B vitamins, including B12 and B6, are essential for maintaining energy levels, particularly as we become more active in the summer. These vitamins play a crucial role in converting the food we eat into energy and since B vitamins are water-soluble, they are not stored in the body and need to be replenished daily. This is especially important during the summer months when we tend to sweat more, which can lead to a loss of these vital nutrients. Ensuring an adequate intake of B vitamins helps sustain energy levels throughout the day, allowing us to fully enjoy our summer activities.

Multivitamins

Despite our best efforts to eat a balanced diet, it can be challenging to get all the necessary nutrients from food alone. A good multivitamin ensures we receive a broad spectrum of vitamins and minerals needed for overall health helping fill any nutritional gaps in our diet. Multivitamins can be especially beneficial during the summer when our dietary habits may change, and we may not always have access to a wide variety of nutrient-rich foods.

Enjoying the benefits of seasonal foods for summer nutrition

While supplements can be beneficial, it’s crucial to consult with a healthcare professional before starting any new supplement protocol, especially if you are pregnant, nursing, or taking medications. They can provide personalised advice based on your individual health needs and ensure that the supplements you take are safe and effective. Summer presents unique challenges and opportunities for our health. By incorporating the right supplements into our routine, we can support our skin, stay hydrated, boost our immune system, maintain energy levels, and ensure overall well-being. Coupled with a diet rich in seasonal fruits and vegetables, these strategies can help us enjoy a healthy, vibrant summer.

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