Lifestyle
Summer Health Boost: Top 10 Doctor-Recommended Supplements
The human body typically gets all of its necessary vitamins and nutrients through a diverse and balanced diet rich in whole foods. Yet, at times, due to deficiencies or increased needs, extra support in the form of supplements can be beneficial. To find out if you require any, a blood test from your doctor is recommended.
As summer arrives with its high temperatures and potential damage from UV rays, your body may need extra care. The skin, eyes, hair, gut health, and immune system could all benefit from additional nourishment, and the following 10 supplements are suggested by experts for these warmer months.
Vitamin C
Among the top supplements to consider in the summer is Vitamin C. “Vitamin C limits the damage induced by ultraviolet (UV) light exposure,” says Raj Dasgupta, MD, a specialist in internal medicine, pulmonology, critical care, and sleep medicine. Although it doesn’t operate as a sunscreen, the antioxidant properties of Vitamin C can protect against damage caused by free radicals from UV exposure.
Fitness and nutrition advisor Chris Mohr, PhD, RD, adds to this, indicating that Vitamin C also supports the immune system, which is particularly useful for summer travel. However, it’s important to remember that Vitamin C should be used alongside a high SPF sunscreen reapplied every two hours.
Vitamin E
Another antioxidant helpful for summer skincare is Vitamin E due to its anti-inflammatory properties. Dr. Dasgupta posits that topical application of Vitamin E could add an extra layer of protection to your skin, soothing post-sunburn sting and leaving your skin nourished. While it is crucial to obtain Vitamin E through dietary intake, supplements can provide extra support against external threats like sun damage.
Omega-3
Omega-3 fatty acids are also recommended for summer health, given their wide array of benefits for brain, heart, and skin health. Dr. Dasgupta explains that Omega-3 fatty acids can regulate the skin’s oil production, improve hydration, mitigate breakouts, and minimize signs of aging, making them particularly useful for skin health during the summer heat.
Mohr elaborates on the role of Omega-3 fatty acids in managing inflammation and supports their use for heart and brain health. With data indicating the majority of adults and children not consuming enough Omega-3s in their diet, supplementation could be necessary.
Astaxanthin
Astaxanthin (AST) is another powerful antioxidant that can offer protection against cell damage and boost the immune system. Dr. Dasgupta emphasizes that AST could provide an internal defense against sun-induced damages and keep the skin looking youthful and supple. However, it isn’t a substitute for sunscreen.
Probiotics
During the summer months, gut health may also require some extra attention due to potential diet changes associated with increased travel. Mohr suggests probiotics to maintain a healthy digestive system by balancing gut bacteria, promoting overall health and well-being.
Electrolyte
Hydration is a fundamental summer necessity, and this is where electrolyte intake can play a crucial role. “Electrolytes are essential for keeping you hydrated and energized,” adds Dr. Dasgupta.
Vitamin D
Even though summer provides plenty of sunlight, which is necessary for the synthesis of Vitamin D, it doesn’t guarantee sufficient levels of this vitamin. According to Mohr, wearing sunscreen to protect against UV rays can limit Vitamin D synthesis. Hence, it’s advisable to get your levels tested and consider a supplement if necessary.
Collagen
Stepping into the heat, collagen can prove beneficial for skin health by maintaining elasticity and moisture levels. Both oral and topical collagen can help reduce and delay skin aging, as per a 2022 study in the journal Dermatology Practical & Conceptual.
Beta-carotene
For the sake of your eyes, which can also suffer under the strong summer sunrays, Beta-carotene supplements are recommended by Dr. Dasgupta. This antioxidant can be beneficial for both skin and eye health by reducing oxidative stress levels.
Zinc
Zinc, which supports skin health and immune function, is also helpful in healing wounds and protecting the skin from UV damage. But be aware that excessive supplemental zinc consumption can lead to side effects like nausea or vomiting, so consult with your doctor before starting a new supplement regimen.
While this advice comes from experienced experts, it’s essential to remember that it does not replace professional medical guidance. It’s always advised to consult with your healthcare provider before making changes to medication or supplement intake for any health-related concerns.
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