The Best Vitamins & Supplements To Take During Summer
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.
- Vitamin and multivitamin tablets
- Best supplements for hair
- Best supplements for skin and nails
- Best supplements for hydration
- Best on-the-go supplements
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.
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.
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.
Best Protein Bar: Layered Bar
Best Protein Shake: Clear Whey Isolate
Clear Whey Isolate contains 20g of protein and only 0.1g fat and 0.3g of sugar. This means each scoop is only 83kcals making a perfect choice if you are trying to stay lean during the summer. It comes in five different refreshing fruity flavours - Bitter Lemon, Orange Mango, Peach Tea, Mojito and Rainbow Candy.
Take Home Message
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Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.
Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.
Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.
In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.
