TOP Dietary Supplements for Summer: Skin, Tanning, Hydration and Digestion Support

Supplements are an effective way to complement your healthy diet and exercise with a little more support for your goals, well-being, health and vitality. Summer creates unique challenges in this regard, forcing you to adjust or change your supplement choices. This is because you spend more time outdoors, which has several specific factors associated with it. So what does your body have to contend with?

First of all, high temperatures in summer can cause dehydration more quickly. That is why it is recommended to always have water with you, from which you can drink as needed. However, it is not only your tongue that can become easily parched, but also your skin, which is attacked by the sun’s stronger rays. Signs that it is losing this battle are redness, blistering or a very unpleasant burning sensation. Sun protection is all the more important when you’re striving for a bronze tan or indulging in summer sports.

However, various street food festivals, holiday buffets or barbecues can also trouble you in the summer, which in turn put a strain on your digestion. And do not forget about the musculoskeletal system facing challenges in the form of mountain hiking and difficult terrain, which is a toll paid for the beautiful views of a successful summer hike. Whether you’re spending the summer being active or trying to slow down a bit during this time of year, we’ve got an interesting selection of accessories that will have your back during the hot months and all the challenges that come with them.

1. Skin protection

Prolonged time in the direct sun in summer gives your skin a hard time. Not surprisingly, this period is relatively rich in terms of sunburn, which is one of the most unpleasant summer occurrences. Thus, a sunscreen with a sufficient SPF factor, ideally complemented by a head covering and sunglasses, remains a complete essential. However, there are also a few effective supplements to support the skin that has to face attacks from the sun.

1.1 Beta carotene

Beta-carotene is a pigment, a natural dye that occurs naturally in leafy vegetables, carrots and sweet potatoes. From a skincare point of view, it is interesting because it acts as a precursor to vitamin A, which contributes to the maintenance of normal skin function. Beta-carotene also belongs to a group of carotenoids known for their strong antioxidant potential, which can neutralise harmful free radicals. This effect is supported by various studies showing that carotenoids are a very important part of our body’s antioxidant protective system. ^[1]

For example, an interesting study in The American Journal of Clinical Nutrition suggests that carotenoids may increase the skin’s defences against UV rays and help maintain both the health and pleasing appearance of the skin. Therefore, supplements containing beta-carotene can be one of the pieces of your summer skincare mosaic if you’re going to be spending a lot of time at the beach, climbing mountains, or doing any other activity where you can’t avoid direct sunlight. ^[2]

• If you want to learn more about beta-carotene, you will find insightful information in our article Beta-carotene – A Plant Source of Vitamin A Not Only for Our Eyes and Skin.

1.2 Hyaluronic acid

Hyaluronic acid is responsible for retaining water in the cells, which is why it can also give the skin a plump and hydrated appearance. This is why it is often included in various cosmetic and anti-ageing supplements designed for wrinkle and skin care. The skin takes a beating in the summer, especially with the hot temperatures and the sun, which can not only burn it, but also dry it out and contribute to faster ageing. Even more so when you tend to shower more and use various perfumed or unsuitable soaps, which contribute to further dryness of the skin. Such parched skin tends to be more sensitive, itchy and prone to cracking, which can result in inflammation or even infection. ^[3]

Hyaluronic acid can help rehydrate the skin. A number of studies have concluded that ^{[4 – 6]}:

• supplements containing hyaluronic acid significantly increase skin hydration, firmness and elasticity
• the use of hyaluronic acid for eight weeks contributed to the softening of wrinkles
• thanks to its injectable application, hyaluronic acid can penetrate deeper into the skin, retain moisture, fill the face and soften wrinkles

According to these findings, hyaluronic acid can be a great help for parched skin that needs to be kept hydrated in the summer more than ever. For this, you can reach for a variety of moisturisers or opt for dietary supplements.

• In the event that you are particularly interested in the effects of hyaluronic acid, be sure not to miss our article Hyaluronic Acid – Is It Really Effective for Joints and Skin?  

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1.3 Complex skin supplements

If you’re interested in complex care for your skin, there are various all-in-one supplements available that can raise the bar a little further in this regard. For example, if you don’t indulge in tanning bronzers, a sunscreen with a suitable SPF is the obvious choice. However, these complex supplements can also support it:

• Sun Kiss contains plant extracts, including the aforementioned beta carotene. Thanks to copper, it contributes toward healthy skin pigmentation and helps protect cells from oxidative stress. It also contains zinc, which supports the maintenance of healthy skin , making it a great buddy for those ladies who crave a beautiful tan.
• Glowy Skin is an effective skin booster composed of vitamins, minerals and natural extracts. It contains para-aminobenzoic acid, which used to be a component of sunscreens and is currently sought after in relation to overall skin quality, elasticity and colour. In its formula, you will also find the aforementioned hyaluronic acid for adequate support of skin hydration, as well as coenzyme Q10 and various antioxidants. ^[10]
• Glowy Skin forms the perfect combination with Glowy Hair, which in turn takes care of your hair, and not just in summer.
• Marine Collg+ may also be one of the more complex skin support supplements. It contains collagen, which is also the main structural protein in the human body. It is mainly found in the skin, which can help it cope with summer stress, regenerate better and thus contribute to a youthful appearance.^[15]
• Pink Beauty Gummies are a pleasant form of fresh-tasting gummy sweets that promote the beauty of the skin, hair and nails. They contain well-absorbed collagen peptides, as well as vitamins A and B2, which contribute to the maintenance of healthy skin.

1.4 Antioxidants

One can think of antioxidants as those valiant warriors that fight the battle against harmful free radicals in your body. These pose a problem especially when they multiply and their levels increase in the body. There may be several reasons for this, and one of them is the sun’s UV rays in summer. Well, it is antioxidants that help protect the skin from a wide range of harmful effects related to the sun and as such act as free radical scavengers, not only from UV rays. ^[16]

Supplements containing antioxidants such as lutein, coenzyme Q10, vitamin E or vitamin C can also support this fight. However, you can also try complex supplements such as Antioxidant Complex. It contains a functional complex of substances such as vitamin C, E, zinc, selenium and plant extracts resveratrol, quercetin, curcumin, lutein and others, which belong among antioxidants. The lutein present is associated with the protection of the eyes from blue light, and vitamin C, together with E and other substances, helps to protect cells from oxidative stress.

2. Hydration

In summer, not only your skin is parched, but also your whole body. It is no wonder, therefore, that during these months you hear more and more from doctors and experts about how important it is to drink. Inadequate levels can cause headaches, dry mouth and muscle weakness. During the summer, you are also prone to high body temperature, extreme exhaustion or heat stroke.

Of course, excessive perspiring also contributes to electrolyte depletion, which can negatively affect sports performance. Adequate hydration can help with this too, as it helps regulate body temperature and can reduce the risks of the conditions mentioned above.^{[7 – 8]}

2.1 Fluid intake routine

In summer, drinking 30 – 45 ml of water per kilogram of body weight remains the baseline. In summer, however, these values can be slightly higher, depending on physical activity, temperature and perspiration. Keeping a bottle or shaker handy at all times can help you stick to it. The drinking routine itself can then be upgraded in the case of athletes to ion supply drinks and electrolytes, which provide them with additional great qualities. ^[17]

2.2 Electrolytes

Electrolytes are substances that dissolve in water, giving them a naturally positive or negative charge. The body contains about 60% water, which means that electrolytes can be found in almost every cell of the body. However, they are not just there for the sake of it, but they have an effect on a number of biological processes in the body. For example, they regulate biochemical reactions and help with the hydration of your cells. Some of the most well-known electrolytes include, for example ^{[9 – 10]}:

• calcium, contributes to the normal functioning of muscles and maintains healthy bones or teeth
• magnesium, contributes to electrolyte balance and reduces both fatigue and exhaustion
• potassium, known to help maintain normal blood pressure and contribute to the proper functioning of the nervous system
• sodium, is one of the components of optimal hydration of the body
• chlorides, are most abundant in perspiration

These and other electrolytes are flushed out of the body through perspiration, which is many times greater in summer than in other months of the year. Athletes in particular lose the highest amounts of these, and their performance suffers as a result. However, replenishing electrolytes is certainly not a bad thing even if you are an active lifestyle enthusiast and don’t spend your summers at home on the couch. There are various forms to choose from and you can replenish electrolytes with classic or effervescent tablets, for example, which have the added bonus of a fresh taste and extra hydration as they dissolve in water.

2.3 Ion supply drinks

This is a category mainly for athletes who do not relax even in the summer months. In fact, one study shows that during sports you lose 1.5 to 2 litres of fluids per hour, which means that the well of your body is gradually drying up. However, the exact figures will be a little different for everyone, as they depend mainly on the outdoor conditions, the length of the activity and so on. However, the drier your internal well is, the stronger the impact it can have on your final performance, where it is true that a dehydrated athlete cannot perform as well as one who takes care to stay optimally hydrated.^[11]

That’s why there are ion supply drinks that can replenish electrolytes and not only take care of optimal hydration, but also energy. Their formula consists of easily digestible carbohydrates, electrolytes or other substances such as vitamins. They are particularly suitable for endurance, strength and CrossFit athletes who have high energy and hydration requirements due to perspiring during exercise.

Supplements from the category of ion supply drinks include:

• FueRide contains the ideal ratio of fructose to glucose to meet the demanding nutritional requirements of performance and pro athletes.
• The ReHydrate ion supply drink will also help with hydration and vitamin or mineral replenishment during and after exercise in the hot summer weather. Among other things, it contains the popular burner l-carnitine, taurine, which is usually included in energy drinks, and magnesium to reduce fatigue and exhaustion. This, along with other electrolytes, makes it an ideal companion for athletes during the summer months, where they will also appreciate its fresh taste.
• FueIntra Workout is a unique blend of carbohydrates, amino acids, magnesium and vitamin B6. It has been designed specifically for strength athletes to gradually energise, hydrate and allow them to train longer or harder.

3. Diet

As summer approaches, taking care of your digestion is also becoming more and more important. The previously mentioned sunshine doesn’t give it a hard time, but holiday all you can eat buffets, drinks, barbecues, street food festivals and various other summer culinary attractions do. This is also why your body can use a little more beneficial bacteria to support the gut microbiome and digestive system during this time of year. They can be found in fermented foods such as sauerkraut, yoghurt and cheese. If these foods are not well represented in your diet, you can reach for probiotics and digestive enzymes. ^[12]

3.1. Probiotics

Probiotics are supplements in a convenient, typically capsule form that harbour various strains of health-promoting bacteria that live happily in your digestive system.

Probiotics can be found, for example, in complex supplements such as:

• ProbioTen contains ten strains of probiotic bacteria with 10 billion colony forming units. These health-promoting organisms are part of the gut microbiome. Their correct proportion is important for optimal digestive function.
• Yumies probiotics with probiotic strain Bacillus coagulans are in a pleasant and tasty gel form. They contain a functional amount of 5 billion live cultures to support optimal digestion.
• Lactospore® probiotics contain 4 billion live cultures and are enriched with the prebiotic fibre inulin, which serves as food for the bacteria in the intestines. In addition, it delights with a formula that can be taken by vegans.
• Probio Pink is specially designed for the ladies. In addition to 10 types of probiotic bacterial strains with a total functional amount of 10 billion CFU, you will also find prebiotic fibre in the formula. In addition, they are also enriched with plant extracts such as chamomile, fennel and ginger, which are usually included in teas for digestion and can contribute to even greater harmonisation.
• Probio Complex, a premium blend designed to aid digestion, nutrient absorption and the gut microbiome. The carefully selected ingredients are a mix of probiotic bacteria, prebiotic fibre and digestive enzymes. As a result, it offers a sort of universal recipe to support not only summer digestion. You will appreciate it when travelling on holiday, but also as a supplement after taking antibiotics in case you get sick in the summer.

3.2 Digestive enzymes

When you have eaten well in the summer, the delicious feeling of a tasty barbecue is replaced by the onset of digestive processes. These take care of the next journey of sausages, burgers or steaks in your body. Digestive enzymes speed up these processes and make them more efficient. The credo of digestive enzymes is to help your metabolism work quickly enough, smoothly and, most importantly, efficiently. ^[13]

Digestive enzymes include substances such as amylase, lipase, protease or lactase, which are suitable for people with lactose digestion problems. Looking at the specific range of supplements containing digestive enzymes, you can for example reach for:

• DigeZyme, which contains five digestive enzymes, namely amylase (breaks down starch into simple carbohydrates), protease (breaks down proteins), lactase (breaks down lactose into glucose and galactose), lipase (breaks down fat into simpler structures) and cellulase (breaks down cellulose into simple sugars). Together, these digestive enzymes contribute to optimal digestion and are a perfect fit for your summer supplementation when you frequently indulge in hearty meals.
• Lactase, has the task of digesting milk sugars and is thus suitable for people who have a problem with lactose digestion or lactose intolerance.

If you are particularly interested in this topic, be sure not to miss our article Digestive Enzymes: How Can They Help with Bloated Belly and Heaviness After Eating.

4. Summer proteins and amino acids

For athletes and active lifestyle enthusiasts, protein supplementation is also important in the summer. Maybe even more so when you don’t feel like eating due to the heat and you’re struggling a little to maintain your optimal protein intake. An ideal partner during this time can be, for example, Clear Whey IsoFue, which will win you over with its fruity taste, reminiscent of summer lemonades.

You can mix up a refreshing protein shake, chill it and let yourself ride the waves of watermelon, apple or lemon and lime flavours. Nutritionally, it offers 88% protein and, as it contains no sugar or fat, it is great for those summer diets too.

You can also conjure up a refreshing summer drink with the help of amino acids, which are the basic building blocks of protein. They are hidden in supplements such as ProAMINO with 9 amino acids and the unique GreenEnergy® formula, which contains caffeine and green coffee and green tea extracts. This mix will suit those who don’t like hot coffee in the summer and can get their caffeine fix in a cold, refreshing drink or RTD drink.

• If you are particularly interested in the topic of protein, be sure to read our article Protein: Functions in the Body, Optimal Intake, Food Sources, and the Dangers of Protein Deficiency.

5. Vitamins

Vitamin supplementation can be beneficial at any time of the year, but especially during the summer months. If you engage in a variety of activities during this time and don’t want to deal with whether you are getting enough of a particular vitamin due to perspiration, increased energy expenditure or hydration requirements, a multivitamin supplement may be the perfect solution.

5.1. Complex vitamin supplements

Complex vitamin supplements include:

• Vitality Complex, which contains 24 selected substances, including vitamins, minerals and natural extracts for complex health care. Its formula covers, for example, the DigeZyme digestive enzymes mentioned above. If you enjoy hiking in the summer and like to climb mountains, you’ll also appreciate the magnesium content, which supports the proper function of muscles and bones. There are also B vitamins which contribute to the reduction of fatigue and exhaustion.
• Men’s Essentials is a vitamin booster specifically designed for men. For example, it contains zinc, which supports healthy testosterone levels in the blood, fertility, proper reproductive function and optimal protein synthesis.
• Vita Pink, on the other hand, is suitable for women and contains, for example, hyaluronic acid, whose effect on the skin we outlined above. Selenium, which supports the maintenance of healthy nails and hair, is also present in the formula.
• Yummies are a somewhat more playful form of vitamins in the form of gummy bears with a pleasant fruity taste, just perfect for the summer months. Their formula literally packs a vitamin bomb, containing vitamins A, C, D3, E, B5, B6 and B12.
• Vitality Complex Drink is again a great way of getting your summer vitamins in the form of a powder, which you can use to conjure up a refreshing drink. The composition is not lacking, however, with 13 vitamins and 6 minerals with a wide range of effects. Especially in summer, you will appreciate vitamin E, an antioxidant, as well as vitamin A, which contributes to maintaining healthy skin.

5.2 Specific vitamin supplements

If you want to supplement with specific vitamins in the summer, you can, for instance, take a look at ^[14]:

• vitamin A contributes to the maintenance of healthy skin, which is exposed to excessive UV rays in summer
• vitamin D is ideal for people who don’t like to spend a lot of time in the sun in summer. Its production in the body is triggered by the sun’s rays, and vitamin D itself, for example, has an impact on bone and dental health, the proper functioning of muscles and the immune system.
• vitamin C, contributes to the protection of cells from oxidative stress and neutralises harmful free radicals in the skin, which are caused by the sun’s UV rays

If you are interested in learning more about vitamins, read our articles:

• Women and Nutrition: The Most Important Vitamins and Minerals for Health and Beauty.
• Men and Nutrition: The Most Important Vitamins and Minerals for Health, Testosterone and Performance.

6. Musculoskeletal system

Summer is associated not only with lying on the beach, but also with a pleasant time in the great outdoors. Many people enjoy walking in the forest or hiking in the mountains to discover the beauty of the mountains around them. Similarly to beach activities, when hiking in the mountains, you should take care to protect your skin from sunburn, which we have already mentioned above. However, your musculoskeletal system also gets a workout here.

Hiking means that often your legs and knees are forced to cover several kilometres. During this, they face climbs, descents and uneven terrain that put strain on your joints. Gravel surfaces, obstacle crossings and other pitfalls are no exception. If you want to repay your musculoskeletal system for carrying you through the mountains in search of beautiful views, you can support it with joint nutrition.

6.1 Complex joint nutrition

As its name suggests, it relies on a combination of multiple functional substances to support the musculoskeletal system. An example is ^[10]:

• The ArthroComplex Drink, contains collagen, glucosamine, chondroitin sulfate, MSM and vitamin C. All these substances have a positive effect on joints, tendons, ligaments or cartilage. It is in the intercellular structures of cartilage that you will find chondroitin, which is associated with the retention of water in the cartilage, which may support its elasticity. Glucosamine is also an important component of articular cartilage, which, along with other ingredients, creates an effective formula to support your challenged musculoskeletal system. ArthroComplex is available in both powder and convenient capsule form, which you can easily take with you wherever your legs take you this summer.
• Another good example of a complex articulating agent is Articular Drink with a slightly similar composition. However, it also contains vitamin D3, which contributes to maintaining healthy bones and muscle function.

If you want to learn more about joint nutrition, read our article How to Select the Best Joint Nutrition?

Conclusion

Summer challenges which affect our skin, dehydrated body, stressed digestion or musculoskeletal system can be managed with the help of appropriate dietary supplements. In terms of skin support, you should therefore think about substances such as beta-carotene or hyaluronic acid, which can be found in various complex supplements. At the same time, not only athletes would do well not to forget about electrolytes or ion supply drinks for sufficient hydration and optimal performance. And if you love barbecues, festivals, street food stalls and other gastronomic attractions in the summer, you’ll definitely benefit from digestive support in the form of probiotics and digestive enzymes. But it’s also worth taking protein and vitamins, or comprehensive joint nutrition to take care of your joints, ligaments and tendons when you’re climbing those mountain peaks.

If you liked this article, we would appreciate your sharing it on social media so that the information can be shared with your friends. At the same time, let us know in the comments which supplements you tend to take during the summer?

Sources:

[1] Maxim E. Darvin, Wolfram Sterry, Juergen Lademann, Theognosia Vergou – The Role of Carotenoids in Human Skin – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6264659/

[2] Stahl Wilhelm , Sies Helmut – β-Carotene and other carotenoids in protection from sunlight – https://www.sciencedirect.com/science/article/pii/S0002916523030265

[3] Moisturizers: Do they work? – https://www.health.harvard.edu/staying-healthy/moisturizers-do-they-work

[4] Manjula Jegasothy, Valentina Zabolotniaia, Stephan Bielfeldt – Efficacy of a New Topical Nano-hyaluronic Acid in Humans – https://pubmed.ncbi.nlm.nih.gov/24688623/

[5] Mariko Oe, Seigo Sakai, Hideto Yoshida, Nao Okado, Haruna Kaneda, Yasunobu Masuda, Osamu Urushibata – Oral hyaluronan relieves wrinkles: a double-blinded, placebo-controlled study over a 12-week period – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522662/#!po=70.0000

[6] Kendra Walker, Brandon M. Basehore, Amandeep Goyal, Patrick M. Zito – Hyaluronic Acid – https://www.ncbi.nlm.nih.gov/books/NBK482440/

[7] How Much Water Does Your Body Need During Summer? – https://pharmeasy.in/blog/how-much-water-does-your-body-need-during-summer/

[8] The Water in You: Water and the Human Body – https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects

[9] Electrolytes – https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

[10] Nariadenie Komisie (EÚ) č. 432/2012 zo 16. mája 2012 o povolení určitých zdravotných tvrdení o iných potravinách, ako sú tie, ktoré odkazujú na zníženie rizika ochorenia a na vývoj a zdravie detí Text s významom pre EHP – https://eur-lex.europa.eu/legal-content/SK/TXT/?uri=CELEX:32012R0432

[11] Carl V. Gisolfi – Nutritional Needs in Hot Environments: Applications for Military Personnel in Field Operations – https://www.ncbi.nlm.nih.gov/books/NBK236237/

[12] Probiotics: What You Need To Know – https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know

[13] The Central Role of Enzymes as Biological Catalysts – https://www.ncbi.nlm.nih.gov/books/NBK9921/

[14] Beth Addey – The 7 Best Supplements And Vitamins For Summer – https://www.myvitamins.com/articles/nutrition/vitamins-for-summer/#vit%20a

[15] Trevor A. Nezwek; Matthew Varacallo – Physiology, Connective Tissue – https://www.ncbi.nlm.nih.gov/books/NBK542226/

[16] Ana Jesus – Antioxidants in Sunscreens: Which and What For? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9854756/

[17] William F. Clark – Can water intake prevent CKD? A brief review of the evidence – https://www.thelancet.com/campaigns/kidney/updates/can-water-intake-prevent-ckd