Summer brings sweat loss, sun exposure, and changes in eating patterns, hence certain vitamins and minerals become more critical for maintaining energy, immunity, and overall health. Here’s a guide to the most important summer supplements for women and men aged 30–60, along with the benefits and suggested doses.
1. Vitamin D3
Why it’s needed: Even with more sun exposure in summer, sunscreen use and long office hours can limit your body’s production of vitamin D.
Benefits: Supports bone health, mood, and immune function.
Dose: 1000–2000 IU daily (consult your healthcare provider for a blood test to tailor the dose).
2. Magnesium
Why it’s needed: Magnesium is lost through sweat and may be low if your diet lacks leafy greens or nuts.
Benefits: Supports muscle recovery, sleep, energy production, and hydration balance.
Dose: 300–400 mg daily (magnesium glycinate or citrate are gentle on the stomach).
3. Electrolytes (Sodium, Potassium, Magnesium)
Why it’s needed: High temperatures mean more sweating and a greater risk of dehydration.
Benefits: Maintain fluid balance, prevent muscle cramps, and support nerve function.
Dose: Use an electrolyte powder or tablet containing ~200 mg sodium, 100 mg potassium, and 50–100 mg magnesium per serving, especially after sweating or outdoor activity.
4. Omega-3 Fatty Acids (EPA/DHA)
Why it’s needed: Need all year round since these fats are not made by your body, but rather have to be provided from your diet. They are found mainly in fatty fish, a food group that we may not be able to eat from every day.
Benefits: Reduces inflammation, supports brain health, heart function, and skin hydration.
Dose: 1000–2000 mg combined EPA and DHA per day (from fish oil or algae oil).
5. Vitamin C
Why it’s needed: Increased outdoor exposure and travel can challenge your immune system.
Benefits: Supports immune health, collagen production, and skin repair after sun exposure.
Dose: 500–1000 mg daily (can be split in two doses for better absorption).
6. Probiotics
Why it’s needed: Diet changes and travel can disrupt gut flora.
Benefits: Supports digestion, immunity, and reduces bloating—especially when consuming new or irregular foods.
Dose: 5–10 billion CFU daily from a diverse, multi-strain probiotic.
Resources:
- National Institutes of Health Office of Dietary Supplements
- Examine.com – Evidence-based supplement reviews
- Dietitians of Canada – Canadian supplement guidelines