With summer finally almost here, our supplement routines will likely change a little bit. There are a few different supplements that are worth considering taking as the seasons change. Just like in winter, you might want to up your levels of vitamin D, there are certain supplements that work brilliantly in the summer. Let’s explore a few of these options now.
1. Vitamin & Multivitamin Tablets
Vitamins A and E: These two popular vitamins can help protect your skin from sun damage. Let’s be honest, there are a few of us that will spend too long in the sun this summer, which can lead to several consequences like skin damage, heat rashes and sun stroke. As well as sunscreen, plenty of water to stay hydrated and plenty of shade, vitamin A and E can also contribute to skin protection.
Vitamin A plays the role in the body which helps maintain healthy bones, soft tissue and healthy skin, making it one of the best supplements to take during the summer. Vitamin E is a fat-soluble vitamin, meaning it can easily penetrate the skin cells membranes – giving us that little bit of extra protection from the sun. Of course, don’t rely solely on your daily dose of vitamins – plenty of sunscreen and shade too.
Whilst spending time in the sun during the summer is a great way to boost your vitamin D levels, a multivitamin is a good supplement to include all year round. Ensuring you have an appropriate intake of a wide range of vitamins and minerals will help you stay fit and healthy.
2. Best Supplements for Hair
The sun dehydrates hair and damages its protein structure, which means it can break much more easily than usual. The best supplements to take to keep your hair hydrated should contain the essential mineral, zinc, which keeps hair follicles strong. Zinc also has antioxidant properties which help to eliminate the harmful effects of the sun on your body.
3. Best Supplements for Skin and Nails
Sun damage can cause the skin to lose its structural integrity and look prematurely aged, especially from excessive exposure. Up to 80% of skin’s dry weight is made up of collagen, which gives it its structural integrity and youthful appearance.
To be active in the deeper layers of the skin, it’s thought that collagen has to be ingested, rather than simply rubbed into the skin, making liquid collagen an ideal supplement to help keep collagen levels elevated and your skin looking fresh. Vitamin C helps formation of collagen too, which means it’s a good idea to have plenty of vitamin C in your diet too. Biotin (vitmain B7), ribovlafin (vitamin B2), and vitamin A also help keep skin healthy.
A collagen supplement can also help with skin care as it has the ability to trigger skin cells to repair themselves. Marine collagen is considered to be one of the best collagen supplements and has been shown to improve skin elasticity, thickness, and hydration.1
4. Best Supplements for Hydration
It’s important to stay hydrated on those hot summer days. Water is your first priority to stay hydrated, especially when you’re exercising, as it provides muscles with hydroelectric energy, circulates nutrients and keeps your heart circulating blood properly. But did you know there are other supplements that can help keep your body hydrated?
When you’re dehydrated, important electrolytes like sodium (salt), magnesium and potassium are lost through sweat and urine. An adequate supply of sodium means that water can be properly absorbed through cells to hydrate the body, while potassium and magnesium help to maintain fluid balance.
Thankfully, many of us get enough sodium from our diets day-to-day, but our diets tend to be a little lower in magnesium and potassium which are found in fresh fruits and vegetables, legumes and animal products.
Being dehydrated on those hot sunny days can decrease your body’s levels of these major electrolytes, causing reduced energy and endurance and increased fatigue, while seriously low levels can cause cramps, dizziness and nausea. A quick and easy way to refuel and keep hydrated is by drinking water with added electrolytes.
5. Best On-the-Go Supplements
During the summer time it’s likely you’ll be out and about a lot, so having supplements on hand can helps you get important macros in. Protein bars and shakes are a great way to keep your protein intake high on the go and are a tasty, refreshing way to keep your nutrition on track.
Take Home Message
As well as using plenty of sunscreen, this article has presented some of the best supplements to cover all your summer needs, helping these healthy summer supplements can help you stay hydrated while keeping your hair, skin and nails in tip-top condition.