Looking after your health and wellbeing is essential all year round, but summer can bring unique challenges. We spend more time outside in the sun and often do more sports and exercise, so keeping up with your nutrition is more important than ever.
Read on to learn about the 7 best supplements and vitamins to support your nutrition and wellness this summer! For each one we'll explain its benefits, why it's even more important during summer, and the daily intake you should be aiming for.
1. Vitamin A
Vitamin A, an essential nutrient, plays a crucial role in maintaining overall health and wellbeing. It is a fat-soluble vitamin that supports various bodily functions, including vision, immune system function, cell growth and differentiation, and reproductive health.
Benefits Of Vitamin A
Vitamin A is best known for its role in promoting healthy vision, particularly in low-light conditions. It helps maintain the integrity of the cornea and plays a vital role in the formation of visual pigments in the retina, contributing to clear and sharp eyesight. Additionally, vitamin A supports the immune system by enhancing the production and function of white blood cells, which are essential for fighting off infections and diseases.
In addition to its role in vision and immune function, vitamin A is crucial for healthy cell growth and development. It aids in the maintenance and repair of epithelial tissues, such as the skin and mucous membranes, acting as a barrier against pathogens and environmental toxins (1).
Why You Need Vitamin A In Summer
Vitamin A is important in the summer for several reasons. Firstly, it plays a role in maintaining healthy skin, which is especially relevant during this season when we tend to spend more time outdoors. Exposure to the sun's ultraviolet (UV) rays can lead to oxidative stress and damage to the skin. Vitamin A acts as an antioxidant, helping to neutralise free radicals and protect the skin from UV-induced damage.
How Much Vitamin A Per Day?
The amount of vitamin A adults (aged 19 to 64) need is:
- 700 µg a day for men
- 600 µg a day for women
2. Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in supporting overall health. This essential nutrient is well-known for its immune-boosting properties. It acts as a powerful antioxidant, helping to protect cells from damage caused by free radicals and supporting the body's natural defense mechanisms.
Benefits Of Vitamin C
Vitamin C is renowned for its immune-boosting properties. It enhances the production and function of white blood cells, which are essential for fighting off infections and maintaining a robust immune system.
Vitamin C also plays a crucial role in collagen synthesis, a protein that provides structure to the skin, blood vessels, bones, and other connective tissues. It promotes wound healing and assists in maintaining healthy skin, making it a valuable nutrient for sun-exposed skin during the summer.
Vitamin C also enhances the absorption of non-heam iron, the form of iron found in plant-based foods. Consuming vitamin C-rich foods or supplements alongside iron-rich plant sources helps increase iron absorption and prevents iron deficiency anaemia (2).
Why You Need Vitamin C In Summer
Increased sun exposure during the summer can lead to oxidative stress and damage to the skin caused by UV radiation. Vitamin C, with its antioxidant properties, helps neutralise free radicals and reduces the harmful effects of sun exposure on the skin.
Staying hydrated is essential in the summer heat, and vitamin C plays a role in maintaining proper hydration levels. It helps support the production of collagen, which is necessary for the health and integrity of the skin and other tissues. Additionally, vitamin C supports the absorption of iron and promotes the utilisation of electrolytes, such as potassium, which are important for maintaining fluid balance and preventing dehydration.
How Much Vitamin C Per Day?
Adults aged 19 to 64 need 40mg of vitamin C a day.
3. Vitamin D
Vitamin D, often referred to as the "sunshine vitamin," is an essential nutrient that plays a crucial role in our overall health and wellbeing.
One of the primary sources of vitamin D is sunlight. When our skin is exposed to sunlight, it produces vitamin D naturally. During the summer months, when the sun is shining brighter and for longer durations, it becomes an excellent time to take advantage of the natural synthesis of this vitamin in our bodies.
Benefits Of Vitamin D
Vitamin D is important for maintaining strong bones and teeth as it helps the body absorb calcium and phosphorus from the diet. It plays a crucial role in bone health, promoting proper bone growth and development in children and preventing conditions like rickets in adults. Adequate vitamin D levels also help reduce the risk of bone diseases and fractures, especially in older individuals.
Vitamin D isn't just beneficial for bone health - it also plays a role in supporting the immune system. It helps regulate the function of immune cells, enabling them to effectively combat infections and protect against autoimmune diseases (3).
Why You Need Vitamin D In Summer
During the summer months, there is increased sunlight exposure due to longer daylight hours and more time spent outdoors. Taking advantage of the sun's rays in moderation can help ensure adequate vitamin D levels in the body.
Vitamin D has also been linked to mood regulation and mental wellbeing. In the summer, when people typically experience more sunlight exposure and spend more time outdoors, it can positively impact their mood, energy levels, and overall mental health.
How Much Vitamin D Per Day?
Infants (0-12 months): 8.5-10 mcg
Children and adults: 10 mcg
4. Hyaluronic Acid
Hyaluronic acid has gained significant popularity in the skincare and beauty industry, and for good reason. It is a naturally occurring substance found in the body, particularly in the skin, connective tissues, and joints. Hyaluronic acid is known for its exceptional ability to retain moisture. It has a unique capacity to hold up to 1,000 times its weight in water, making it an effective hydrating agent.
Benefits Of Hyaluronic Acid
In skincare, hyaluronic acid is used to boost and maintain skin hydration, leaving it plump, smooth, and supple. It helps to replenish and restore moisture levels in the skin, improving its overall appearance and reducing the appearance of fine lines and wrinkles.
Apart from its benefits for the skin, hyaluronic acid also plays a role in joint health. It acts as a lubricant and shock absorber in the joints, helping to reduce friction and maintain joint flexibility. As we age, the body's natural production of hyaluronic acid decreases, which can contribute to joint discomfort and stiffness. By enhancing joint lubrication and promoting cartilage health, hyaluronic acid contributes to improved joint function and mobility (4).
Why You Need Hyaluronic Acid In Summer
The summer heat and increased sun exposure can lead to dehydration and moisture loss in the skin. Hyaluronic acid is a potent hydrating agent that attracts and retains water, helping to replenish and lock in moisture in the skin.
Hyaluronic acid also aids in protecting the skin from sun damage. While it doesn't provide direct sun protection like sunscreen, its ability to enhance skin hydration can contribute to a healthier skin barrier. A well-hydrated skin barrier is more resilient and better equipped to defend against environmental stressors, including harmful UV rays.
How Much Hyaluronic Acid Per Day?
There is no official recommended dose for hyaluronic acid. However, research suggests that doses between 120-240mg are effective.
5. Apple Cider Vinegar
Apple cider vinegar (ACV) is a type of vinegar made from fermented apple juice. It has gained popularity for its potential health benefits and various household uses. ACV is known for containing acetic acid, which gives it its characteristic sour taste and strong odour. In addition to acetic acid, ACV also contains trace amounts of vitamins, minerals, and beneficial compounds like antioxidants.
Benefits Of Apple Cider Vinegar
Many people use ACV as a natural remedy for digestive issues, weight management, and blood glucose control. It is believed to help improve digestion by promoting the production of stomach acid and enzymes. ACV may also aid in weight management by increasing feelings of fullness, reducing appetite, and promoting fat burning.
Additionally, some studies suggest that ACV may have a positive impact on blood glucose levels by improving insulin sensitivity. However, more research is needed to fully understand its effects and dosage recommendations (5).
Why You Need Apple Cider Vinegar In Summer
The summer season often involves indulging in outdoor barbecues, picnics, and gatherings where we may consume more food and potentially heavier meals. ACV has been used traditionally as a digestive aid and may help support healthy digestion. It can stimulate the production of digestive enzymes and stomach acid, aiding in the breakdown of food and supporting optimal nutrient absorption.
How Much Apple Cider Vinegar Per Day?
Determining the appropriate dosage of apple cider vinegar (ACV) supplements can vary depending on the specific product, concentration, and individual factors. With the Myvitamins Apple Cider Vinegar Gummies, it is recommended to take one gummy per day (500mg ACV).
6. Collagen
Collagen is a structural protein that plays a crucial role in supporting the health and integrity of various tissues in the body. It is the most abundant protein in our bodies and provides strength, elasticity, and structure to our skin, bones, tendons, ligaments, and other connective tissues. Collagen is made up of amino acids, primarily glycine, proline, and hydroxyproline, which are essential for the synthesis and maintenance of collagen fibers.
Benefits Of Collagen
In terms of skincare, collagen is often praised for its anti-ageing properties. As we age, the production of collagen naturally declines, leading to a loss of skin elasticity and the formation of wrinkles and fine lines. Collagen supplementation is believed to help improve skin elasticity and reduce the signs of ageing.
Furthermore, collagen is not only beneficial for the skin but also for joint health. It provides the structural framework for our joints and helps maintain their smooth movement and flexibility (6).
Why You Need Collagen In Summer
The summer sun and increased UV exposure can accelerate the breakdown of collagen in the skin. Collagen helps maintain the skin's strength and elasticity, acting as a natural barrier against UV damage.
Summer often brings more outdoor activities and opportunities for physical exercise. Collagen is a key component of our joints, providing structure, strength, and flexibility. By supporting collagen production or supplementing with collagen, you can help maintain healthy joint function, reduce discomfort, and support overall joint mobility, allowing you to enjoy summer activities with greater ease.
How Much Collagen Per Day?
The optimal dosage of collagen can depend on individual factors, such as age, overall health, lifestyle, and specific health goals. For general skin and joint health support, a typical dosage range is around 2.5 to 10 grams per day.
7. Multivitamins
All of the vitamins and nutrients we’ve mentioned so far are available as supplements to support your nutritional intake. But taking multiple supplements every day can be a bit of a hassle! This is where multivitamins come in.
Multivitamins are dietary supplements that contain a combination of essential vitamins and minerals. They are designed to provide a convenient way to supplement and support your nutritional needs when your diet may be lacking in certain nutrients.
Multivitamins typically contain a wide range of vitamins, such as vitamin A, C, D, E, K, and B-complex vitamins, along with essential minerals like calcium, magnesium, zinc, and iron. The specific composition of multivitamins can vary depending on the brand and formulation.
Benefits Of Multivitamins
Taking a daily multivitamin can help fill potential nutrient gaps in your diet, especially if you have specific dietary restrictions, limited food choices, or difficulty meeting your nutrient needs through food alone. Multivitamins can be particularly beneficial for individuals with busy lifestyles, older adults, vegetarians or vegans and pregnant or breastfeeding women.
B-vitamins are key components of many multivitamins. These vitamins play a vital role in converting food into energy, supporting metabolism, and promoting the production of red blood cells. By ensuring an adequate intake of B-vitamins, multivitamins can help optimise energy production, combat fatigue, and promote vitality and overall wellbeing (7).
Why You Need Multivitamins In Summer
Summer often brings more outdoor activities, holidays, and increased physical exertion. Multivitamins can help ensure you're meeting your nutrient needs during times of increased activity. They provide a convenient way to supplement essential vitamins and minerals that may be depleted due to sweating, increased energy expenditure, and higher metabolic demands.
How Much Multivitamins Per Day?
The recommended dosage of multivitamins can vary depending on the product, formulation, and individual needs. It's important to follow the instructions provided by the manufacturer or consult with a healthcare professional for personalised advice. The Myvitamins Multivitamin Gummies have a recommended dose of one gummy per day.
Talk To Your Doctor
Myvitamins are not making any medical claims in this article. Before starting any new supplementation regimen, especially during the summer, it's crucial to consult with your doctor or a healthcare professional.
Take Home Message
Supplementation can be a valuable tool to support your health and wellbeing during the summer season. Vitamins and supplements like vitamin A, vitamin C, vitamin D, hyaluronic acid, apple cider vinegar, collagen, and multivitamins can offer benefits such as skin protection, immune support, hydration, joint health, and overall vitality.
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FAQs
What vitamins should I take in summer?
Vitamin A, vitamin C, vitamin D (and combined multivitamins) are beneficial to consider taking during summer due to their range of benefits and functions, including immune system support, skin health, and overall wellbeing.
Should I take multivitamins in summer?
Whether or not to take multivitamins in summer depends on your individual nutritional needs and lifestyle. While summer can bring specific factors such as increased outdoor activities, sun exposure, and changes in dietary patterns, it's important to assess if you have any nutrient gaps that may benefit from multivitamin supplementation.
Do I need vitamin C in the summer?
Vitamin C is beneficial during the summer season and beyond. Vitamin C is an essential nutrient that plays a crucial role in supporting the immune system, promoting collagen synthesis, and acting as a powerful antioxidant.
Is it worth taking vitamin D?
While vitamin D is often associated with sunlight exposure, it is still worth considering vitamin D supplementation during the summer months. If you spend most of your time indoors, wear sun-protective clothing, have darker skin pigmentation, or have limited sun exposure due to work schedules, it is recommended to take a vitamin D supplement.
- Vitamin A contributes to the maintenance of normal vision, the normal function of the immune system, and the maintenance of normal mucous membranes.
- Vitamin C increases iron absorption, and contributes to normal collagen formation for the normal function of cartilage, and the normal function of the immune system.
- Vitamin D contributes to the normal function of the immune system and the maintenance of normal bones.
- Hyaluronic acid contributes to joint mobility and lubrication. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583886/
- Apple cider vinegar helps improve digestion and helps control and normalise body weight. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374219/
- Collagen contributes to improved joint functioning, joint mobility and joint comfort. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
- B-vitamins contribute to normal energy-yielding metabolism.
