10 Best Summer Supplements: Heat-Proof Your Health

Summer is here, and with the sand, sun and fun comes skyrocketing temps, UV exposure, and that unmistakable humidity that makes even your eyelids sweat behind your sunglasses! You've probably already stocked up on bug spray and a trusty reusable water bottle. But have you considered how to best support your skin and whole-body health during the hottest months?

Whether you're outdoors with the kids, logging hours in the garden, or simply trying to make it through your commute without melting, your body has a different set of needs in the summer. The season usually means more time outside, which comes with more exposure to UV rays and other environmental stressors. That's why it's important to hydrate and support your skin health and heart health when the heat is on.

We'll walk you through 10 nutrients to help heat-proof your health when temperatures rise and routines shift.

1. Vitamin B3 (niacinamide)

When spending time outdoors, a supplement formulated with niacinamide and plant extracts can help safeguard your skin from the inside out. Niacinamide is a form of vitamin B3 known for supporting cellular energy production, and it also promotes healthy DNA and protects against the age-related effects of ultraviolet exposure.

A unique fern extract from Polypodium leucotomos has also gotten quite a bit of attention for DNA support. It helps inhibit cellular changes in the skin before, during, and after UV exposure that can lead to early signs of aging. This combo supports your natural immune response to UV exposure when summer kicks into high gear.

2. Vitamin C plus ceramides

With all the time spent outside, the heat and even the dry indoor air from air conditioning, summer can really zap your skin's moisture and leave it looking more "meh" than "glow." The big challenge during the summer is to help your skin retain moisture and promote its overall health, appearance and smoothness.

Help hydrate and beautify your skin with nutrients including vitamin C and ceramides, and a plant extract combo called Zeropollution^®. Why these three?

• Vitamin C plays multiple roles in skin health, encouraging collagen production and helping to fight oxidative stress at the cellular level.
• Ceramides promote a healthy skin barrier, which helps support skin hydration and health.
• A 12-week study of the plant extracts in Zeropollution® (lemon verbena, olive leaf, rosemary and Japanese sophora tree) showed measurable differences in skin health, moisture, and the appearance of dark spots and fine lines.

3. Collagen peptides

Going to hike some mountains this summer, or spend the day exploring a new city? Increased activity and time in the sun are on the agenda for most of us when the days are longer, which can have effects on skin and joint health, especially for those of us who've had more than a few trips around the sun. Collagen levels naturally drop as you get older, after all!

Easily absorbable hydrolyzed collagen supports your skin health, plus joint and cartilage health and comfort. In one study, taking 10 grams a day made a noticeable difference in skin elasticity in just eight weeks. Another study found that longer use of this dietary supplement supported joint comfort and flexibility.

If you're looking to stay active, feel good, and keep your glow going strong all season long, adding collagen to your routine might be a simple but powerful move.

Honorable Mention:
Vegan Pro Collagen

If you're looking for skin support without the animal-derived ingredients, there's good news—you don't have to miss out on collagen's benefits. A vegan pro collagen product is specially designed for those who want to support their skin health while sticking to plant-based choices. It brings together a clinically studied combo of amino acids, vitamin C, and botanical ingredients to help your body build collagen naturally and encourage healthy, beautiful skin.

4. Keratin

Between UV exposure, humidity, and extra out-of-doors activities, your hair, skin, and nails often need extra love during this time of year. Nutrients like keratin, collagen and biotin really shine in this area. They work to support elasticity, helping your hair stay shiny, your nails strong, and your skin supple.

Keratin is a key building block of strong hair, skin and nails, and a blend of solubilized keratin, zinc, B vitamins and copper showed impressive results in clinical studies. Research with this blend showed it helped to reduce the appearance of fine lines and wrinkles, and women reported an almost 50 percent change in hair brightness and luster. A product that also includes collagen peptides to support skin elasticity and nail health can help you maintain that summer glow and keep your look fresh and vibrant.

5. Vitamin D3

The sun and vitamin D go hand in hand, as the body creates vitamin D in response to sunlight. But despite the increased sunlight of summer, many people do not get enough vitamin D. And since vitamin D plays such a big role in keeping bones strong, supporting your immune system, and maintaining whole-body health, getting enough can be especially important when you're out living your best summer life.

A dietary supplement like vitamin D3 can help you meet your intake goals. D3 is the biologically active form of vitamin D, which means your body can put it to work right away. From supporting your skin and mood to promoting muscle function and keeping your immune system in top form, vitamin D is the all-season MVP. It's particularly handy when you're on the move, spending time outside, and trying to keep your energy and wellness levels high.

6. Magnesium

When you're out in the heat and sweating, you're not just losing water; you're also losing key minerals like magnesium. This electrolyte plays a huge role in 600 biochemical reactions, including supporting heart, bone, muscle and nerve health. Staying hydrated is a great first step, but keeping your electrolyte levels steady is just as important when you're trying to beat the heat.

That's where a magnesium glycinate supplement may come in handy. This special form of magnesium is combined with the amino acid glycine and is well-absorbed, meaning different parts of your body can easily make use of this valuable mineral.

7. Nicotinamide riboside (NR)

Between the temperature spikes, extra workouts, and time outdoors, your cells are working overtime. That's where NAD+ comes into play. It's a coenzyme your body depends on for energy production and overall function, and supporting healthy levels can help support your healthy aging journey.

For cellular energy support, supplements with nicotinamide riboside (or NR, for short) are recommended. NR is a clinically studied compound that helps support NAD+ levels to promote healthy aging. The addition of trans-resveratrol to certain products adds benefits for a healthy inflammatory response, brain and heart health, and antioxidant protection against free radicals.

Add highly bioavailable quercetin (also an antioxidant) to promote your immune system, oxidative stress, and cardiovascular function, and you've got a formula for keeping your energy up and your body running smoothly, no matter the season.

8. Curcumin

Turmeric has been around for centuries. It's packed with powerful compounds called curcuminoids that offer a ton of benefits, especially when it comes to keeping your body functioning its best. The catch? Those curcuminoids don't always survive digestion, which means your body might not be getting the full effect.

That's where a highly absorbable curcumin supplement—designed to provide up to 45 times more bioavailable free curcuminoids—can support whole-body vitality and healthy aging. A high-quality curcumin product promotes a healthy inflammatory response, cardiovascular health, brain health, and immune response, making it the perfect seasonal sidekick.

9. Omega-3 EPA/DHA

A well-rounded summer health routine should include nutrients that support a healthy inflammatory response and cellular health. Omega-3 fatty acids, especially EPA and DHA, are at the top of that list. And since your body can't make these essential nutrients on its own, a daily dietary supplement might be your best bet, especially if you don't have a lot of fish in your diet.

Omega-3 EPA/DHA fatty acids have been studied to support your heart, brain, and body. Omega-3s help support heart function, maintain already-healthy blood pressure and cholesterol levels, and inhibit inflammatory factors to support whole-body health. Higher levels of omega-3s in the body are also associated with healthy cognitive function, mood health and healthy aging, so you can keep moving full speed ahead throughout the season.

10. Mushrooms

Your immune system is basically your body's personal security team, deciding what gets to stay, what needs to go, and who's not even allowed in the door. But as you get older, those immune bouncers can start to slow down, thanks to something called immune senescence. That just means your immune system isn't quite as sharp at recognizing and dealing with threats. Supporting your immune health, especially during high-activity seasons, can help keep your defenses in top shape.

Supplements with standardized cistanche mushroom extract have been studied to support a healthy immune response all year round. Add in reishi mushroom and Pu-erh tea extracts, both rich in polyphenols and bioactive compounds, and you've got a smart way to help keep your immune system alert, even when the season has you pushing your limits.

Should you adjust your supplement routine in hot weather?

You don't have to overhaul your entire supplement routine just because it's summer, but this can be a good time of year to consider adding support for hydration, skin health and energy to your routine. Every body has different needs, so follow your healthcare provider's advice and pay attention to how you're feeling.

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