In most cases, the vitamins and nutrients your body needs can be obtained from a rich, diverse, whole-food based diet, but if your levels are deficient, selectively taking supplements in tablet or powder form can be effective.
While the best way to know if you should take a supplement is to have your doctor do a blood test to find out if you have a deficiency, experts say there may be other overarching signals that it’s time to beef up your diet. For example, with summer’s harsh heat and harmful UV rays, your skin, eyes, and hair may need a little extra care. Same goes for your gut health, immune system, and more. Read on for the top 10 supplements doctors recommend taking in the summer.
Related: Doctors Say the 5 Worst Supplements for Anti-Aging.
During the summer months, it’s especially important to protect your skin from sun damage. Raj DasguptaNCOA medical reviewer and ABIM quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine, says vitamin C can help you do just that.
“Vitamin C helps prevent damage caused by ultraviolet (UV) light exposure,” Dasgupta says. The best lifeHe explains that while vitamin C isn’t a “sunscreen” because it doesn’t absorb light in the UVA or UVB spectrum, its antioxidant properties can help protect skin from UV-induced damage caused by free radicals (it’s still important to wear a sunscreen with a high SPF and reapply every two hours).
Chris MooreDr. Mark Myers, PhD, a fitness and nutrition advisor at Fortune Recommended Health, adds that vitamin C supports the immune system, which may be helpful, especially if you’re planning on traveling over the summer.
Related: 10 Essential Supplements to Pack When Traveling.
Vitamin E, an anti-inflammatory antioxidant, can also benefit your skin during periods of intense sun exposure, and Dasgupta recommends taking it both as a supplement and topically.
“Applying vitamin E topically can add an extra layer of protection to the skin, soothe stinging after sunburn, and nourish and revitalize the skin,” he says. “We need to get enough vitamin E in our diet, but supplements are also an option, and some research shows that antioxidants in the body may help protect us from external threats like sunburn.”
Omega-3 fatty acids are said to have a wide range of health benefits, including improved brain, heart and eye health. Taking a daily fish oil supplement is beneficial all year round, but is especially beneficial for your skin during the heatwaves of summer.
“Omega-3 fatty acids are essential nutrients found in certain foods that help regulate the skin’s oil production, improve moisture balance, reduce breakouts and minimise signs of ageing. Omega-3s also have a soothing effect, softening rough, dry skin,” says Dasgupta.
Moore added that omega-3 fatty acids help reduce inflammation in the body, which may also play a role in heart and brain health.
“Most data suggest that about two-thirds of adults and up to 95 percent of children don’t get enough omega-3s in their diets and therefore need to take supplements,” Moore points out.
RELATED: 5 Supplements That Can Damage Your Kidneys, Doctors Say.
Astaxanthin (AST) is an antioxidant that protects cells from damage and improves the immune system. According to a 2020 study published in the journal BiopharmaceuticalsAST can produce a wide range of “highly potent” pharmacological effects.
“These include protection against UV-induced cell damage and chronic inflammatory diseases, promoting immunomodulation, alleviating metabolic syndrome, cardioprotective effects, antidiabetic effects, inhibition of nerve damage, anti-aging effects on the skin, anti-cancer effects, and inhibition of cell membrane peroxidation,” the study authors wrote.
Dasgupta adds that astaxanthin, which can be used topically or orally as a dietary supplement, has a variety of benefits for the skin: “It acts as an internal sunscreen, providing additional protection against sun damage and helping to keep skin supple and youthful,” he says, reiterating that it shouldn’t be taken in place of a topical sunscreen.
Additionally, the researchers behind the study state that AST improves skin health by suppressing inflammation, reducing oxidative stress, and preventing sun-induced photoaging, resulting in less visible signs of sun damage, including reduced crow’s feet, increased elasticity, and reduced transepidermal water loss.
Gut health is important all year round, but it’s a good idea to take extra precautions whenever your diet changes.
“During the summer, people tend to travel more and make changes to their diet, which can disrupt gut health. Probiotics can help maintain a healthy digestive system by balancing gut bacteria, which is necessary for overall health, immune function, and overall well-being,” says Moore.
Related: The 4 Best Doctor-Recommended Anti-Inflammatory Supplements.
Staying hydrated is essential in the summer. Increasing your electrolyte intake helps maintain the proper fluid balance in your cells and directs water and other nutrients to the parts of your body that need it.
“Electrolytes are essential for staying hydrated and energized so you can make the most of those sunny days without feeling fatigued,” Dasgupta says.
You might think that you don’t need to take a vitamin D supplement in the summer because you get enough of it. But experts say that even if you wear sunscreen regularly (and you should), your vitamin D levels could still be low.
“Vitamin D is known as the ‘sunshine vitamin’ because it is produced in the body when exposed to sunlight, but using sunscreen to protect against UV rays can limit vitamin D synthesis,” Moir points out. “Plus, unless you’re spending time at the beach or pool, most of your skin is covered except for your face and arms, so there isn’t much surface area – and it’s that surface area that needs to be exposed.”
“For this reason, it’s wise to get your vitamin D levels tested – in most cases, taking a supplement will ensure you’re getting enough, which will benefit bone health, immune function, and overall health,” Moore explains.
Once the sun starts to beat down, protecting your skin with collagen can help prevent excessive damage and dryness. “Collagen can be your skin’s best friend, helping to maintain skin’s elasticity and hydration,” says Dasgupta.
In fact, a study published in the journal Neurology in 2022 found that Dermatology Practice and Concepts Both oral and topical collagen are said to help reduce and slow the signs of skin aging.
“Evidence from the reviewed studies suggests that taking both collagen supplements orally improves skin moisture, elasticity, and hydration. Furthermore, collagen reduces skin wrinkles and roughness, and existing studies have not found any side effects of oral supplementation,” the researchers wrote.
RELATED: 12 Supplements You Should Never Take Together, According to Medical Experts.
Sun rays don’t just damage your skin: They can also damage your eyes, which is why Dasgupta recommends taking a beta-carotene supplement in the summer, which he says will benefit both your skin and eyes by reducing levels of oxidative stress.
You can also get plenty of beta-carotene from a variety of summer foods, including bell peppers, carrots, leafy greens, berries, and broccoli.
“Zinc supports skin health and immune function. It helps heal scratches and cuts, especially from outdoors, and it also helps protect skin from UV damage. In fact, zinc is also an important mineral in sunscreens to provide additional protection against UV rays,” Moore says.
However, experts at Harvard Health Publishing point out that zinc supplements can cause nausea and vomiting when taken in large amounts, so unless you know you have a zinc deficiency in your diet or your doctor has confirmed it, you shouldn’t take zinc supplements. Talk to your doctor before starting a new supplement regimen this summer.
While Best Life provides the latest information from leading experts, new research, and health organizations, our content is not a substitute for professional guidance and you should always consult directly with your healthcare provider regarding any questions you may have about medications or other health-related topics.
