What is worth supplementing in summer?

Imagine that in summer your skin works like a shield – it takes on UV radiation, sea salt, chlorine from the swimming pool and dryness from air conditioning. At the same time your whole body works more intensively in order to regulate body temperature and maintain internal balance. This is precisely why it is worth knowing what to supplement in summer – the demand for particular nutrients changes together with the season, lifestyle and exposure to the sun. In the warm months your body loses considerably more minerals together with sweat, faces a larger number of free radicals generated by UV rays, and needs support in the regeneration of skin and of joints burdened by physical activity.

This article will help you understand which summer supplements may prove particularly useful, and will also suggest which criteria to pay attention to when choosing them. Let's begin!

Why does supplementation in summer differ from supplementation in winter?

In summer the body functions in different conditions than in the cooler months, and therefore supplementation on hot days requires a well-thought-out approach that takes into account intense exposure to the sun, increased sweating and more frequent physical effort in the fresh air. In winter most people concentrate on supporting immunity and replenishing vitamin D, whose synthesis in the skin is limited by short days and the low position of the sun, whereas summer puts completely different challenges before the body. It is worth remembering that immunity supplements can support the body all year round, yet in the holiday period ingredients with antioxidant properties, as well as minerals regulating the water and electrolyte balance, take on particular significance.

Here are the factors that influence the body's summer needs the most:

1. intense exposure to UV radiation, which increases the production of free radicals;
2. increased sweating leading to the loss of magnesium, potassium and sodium;
3. greater physical activity in the fresh air, which burdens the joints and muscles;
4. the action of sea salt, chlorine and air conditioning, which weakens the skin's natural protective barrier;
5. a change of the daily rhythm and of the diet, which may lead to deficiencies of certain vitamins.

Can vitamin D be taken in summer?

Yes, supplementation with vitamin D in summer may be advisable in many cases, although it is often worth considering a modification of the dose. Many people assume that since we spend more time outdoors in the holiday months, vitamin D is absorbed in sufficient amounts. Despite this, reality tends to be more complex, especially when you work in an office, use creams with a high UV filter or have a darker complexion, which makes the production of this ingredient in the skin more difficult.

Summer vitamins should be selected individually, which is why, before deciding on supplementation, it is worth having your blood 25(OH)D level tested, as this will allow you to determine your actual needs and adjust the dosage to your requirements.

The liposomal supplement Immunolip® vit C+vege D for immunity

Why are antioxidants so important in summer?

Antioxidants help protect cells against the damage caused by free radicals, whose production increases significantly during exposure to ultraviolet radiation. Imagine free radicals as tiny sparks that may start a fire in your cells – antioxidants then act like firefighters, neutralising the flames before they manage to do any harm, and we call this process protection against oxidative stress.

Vitamin C in summer deserves particular attention, because it supports collagen synthesis, contributes to the proper functioning of the immune system and may help in the regeneration of skin exposed to the action of the sun.

Importantly, our antioxidant supplements are characterised by very good bioavailability – liposomal technology makes it possible to deliver active ingredients to the cells more effectively, because the lipids surrounding the vitamin molecules protect them against degradation in the digestive tract.

The liposomal supplement LongLifeLip® protects against free radicals

Which electrolytes do you lose during hot weather?

During intense sweating the body loses above all magnesium and potassium, as well as sodium, chlorine and small amounts of calcium, which is why electrolytes in summer are an important element supporting the proper functioning of the body. A deficiency of these minerals may manifest itself as a feeling of fatigue, muscle cramps, headaches or even disturbances of the heart rhythm – electrolytes are responsible for conducting nerve impulses, for muscle contractions and for maintaining the balance of fluids in the body.

When choosing summer supplements it is therefore worth paying attention to preparations combining magnesium with potassium and B group vitamins, which support energy metabolism and may help reduce the feeling of fatigue. Particularly exposed to electrolyte deficiencies are physically active people, those working outdoors, seniors and everyone spending their holidays in a hot climate – in these cases conscious supplementation especially contributes to better well-being and physical capacity.

Liposomal B vitamin complex with magnesium and potassium B-Complex-Mg-K™

What else is worth supplementing in summer?

Collagen is also an important element of summer supplementation, because it supports the condition of skin burdened by environmental factors and contributes to the proper functioning of joints that are used more intensively during holiday physical activity.

Summer is a period in which the skin struggles with many challenges – UV radiation accelerates the ageing processes, sea salt and chlorine dry out the epidermis, while air conditioning additionally disturbs its natural protective barrier. Supplements for hair, skin and nails containing collagen, hyaluronic acid or biotin may contribute to improving the elasticity of the complexion and strengthening its structure.

Liposomal collagen BeautyLip® for hair, skin and nails

Here are the situations in which collagen supplementation in summer may prove very useful:

1. intense exposure to the sun during a holiday or while working outdoors;
2. regular swimming in a pool with chlorinated water or bathing in the sea;
3. increased physical activity that burdens the joints – running, cycling, climbing;
4. frequently staying in air-conditioned rooms that dry out the skin;
5. visible signs of skin dehydration, such as a loss of elasticity and roughness.

Liposomal fish collagen with glucosamine and chondroitin FlexLip® for joints

What to pay attention to when choosing summer supplements?

The key criteria when choosing preparations are: composition, form and quality confirmed by appropriate certificates. Moreover, well-chosen summer supplements should be characterised by high bioavailability and by the absence of unnecessary additives that hinder the absorption of active ingredients.

Bioavailability determines what part of an active substance is actually absorbed by the body – liposomal preparations often show better absorption properties than traditional tablet forms. When choosing supplements, also check the lists of ingredients for artificial colourings, preservatives and filling substances, which bring no nutritional value and may burden the body.

Conscious care for your health in the summer period does not have to be complicated – it is enough to understand the needs of your own body and to choose preparations matching your lifestyle and activity. Remember that supplementation is a complement to a balanced diet, not its substitute, and therefore combine taking selected ingredients with adequate hydration, a varied menu rich in fresh vegetables and fruit, and sensible exposure to the sun. Start with small steps – check which ingredients may be missing from your diet, consult a specialist in case of doubt, and enjoy your holidays at full strength!