When the seasons change, so do our health and wellness needs.
While many of us look forward to the summer months, it’s important to be mindful of the impact it can have on your health. In the summer, you’re exposed to stronger UV rays, higher temperatures, and more activities, like travelling. Alongside a healthy diet and fitness routine, certain vitamins and supplements can go a long way toward supporting your health and wellbeing.
That’s why we’ve rounded up some of our favourite vitamins and supplements to help you take care of yourself (and your family) this season.
Should I take vitamin D in the summer?
If vitamin D is known as the sunshine vitamin, don’t we get enough in the summer?
Yes, our bodies rely primarily on sunshine to produce vitamin D, an important vitamin for maintaining strong, healthy bones and teeth. But there are some cases where relying on the sun might not be enough.
The following factors may influence your body’s ability to produce vitamin D from the sun:1
- Age: less is made by people 65+
- Skin colour: less is made by darker skin because more melanin competes with UVB rays
The amount of time you spend outside: you work mostly indoors
- Sunscreen: You should still always wear sunscreen, but it also affects how much vitamin D your skin makes from the sun
In addition to vitamin D, we’ve covered the vitamins and supplements you should consider taking, depending on your needs, below!
What vitamins and supplements should I take in the summer?
If you wear sunscreen (which you should!)
Take a vitamin D 1000 IU supplement
We need sun protection just as much as we need vitamin D. Sunscreen is essential because it protects your skin from the sun’s UV rays. However, sunscreen can also inhibit the skin’s ability to produce an optimal amount of vitamin D from UV light. If you need more vitamin D support this summer, consider including a vitamin D supplement in your routine.
If you’re going to be travelling
Take a melatonin supplement
There’s nothing like a good summer trip to Europe or Asia—once you get over the jet lag. When you travel quickly across time zones, your circadian rhythm (sleep-wake cycle) is disrupted. Your circadian rhythm directs the production of certain hormones, like melatonin, to help the body sleep.3 When you’re travelling, this can lead you to feeling more tired than usual or sleeping and waking up at odd hours.4
While your body eventually adjusts to its new time zone, it can feel like an uphill battle to get there. Thankfully, taking a melatonin supplement can help you beat jet lag fatigue quicker.
If you’re active
Take a B-vitamin and vitamin C supplement
Summer weather makes it easier to exercise outdoors but also makes it easier to get overheated and overtired. While playing sports and exercising this summer, support your energy and immune health with nutrients such as B-vitamins and vitamin C.
And don’t forget to drink plenty of water! Staying hydrated will help your body cool down as you lose more bodily fluids to sweat in the summer.
If you want to maintain healthy skin
Take a biotin supplement
Summer heat can do a number on your skin, from sweat to dryness to greater chances of a sunburn. That’s why it’s important to be proactive when it comes to your skin health and protection. Apply sunscreen daily, drink plenty of water, and take a skincare supplement that contains biotin. Also known as vitamin B7, biotin is an important nutrient that the body needs to metabolize fatty acids, which are the building blocks of healthy skin cells.5
If you have kids
Give them a vitamin C supplement
School may be out for the summer, but the immune system doesn’t take a vacation, especially younger immune systems. Whether you’re taking your kids on a trip or sending them to summer camp, it’s important to take steps to support their immune health. This includes:6
- feeding them plenty of fruits and veggies
- ensuring they get enough sleep
- exercising as a family
- encouraging regular hand-washing
- helping them take their vitamins
Stock up on your summer essentials
Taking the right vitamins and supplements is just as important in the summer as it is during the rest of the year. Ensuring you have the necessary nutrients will help you feel your best this summer season!
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