Summer is in full swing, and with it come health perks, such as increased vitamin D, exercise, and outdoor activities, as well as pitfalls like skin damage, immune challenges, and travel-related illnesses.
No one wants to be caught not feeling their best this summer, especially if you’re on vacation.
The following are seven summer vitamins and supplements to help protect your skin, support your immune system, maintain energy, and potentially prevent common summer ailments.
7 Summer Vitamins & Supplements To Support Your Health & Happiness
Although a healthy, whole foods diet is your best source of nutrients, supplements can come in handy when you can’t eat perfectly and/or need some extra support.
Summertime, with its often more spontaneous schedules, travel, sun exposure, environmental challenges, and big backyard cookouts, is an ideal time to rely on specific supplements.
The following are seven summer vitamins & supplements to help keep you healthy all summer long.
1. Quercetin For Seasonal Changes & Immune Support
Quercetin is a natural antioxidant flavonoid found in various colorful fruits and vegetables.
It’s one of the most-studied flavanols, with research suggesting its antioxidant properties may provide impressive immune support, promote normal histamine levels, aid in exercise recovery, support cardiovascular function, and help relieve minor aches and pains.
Quercetin supplements offer a concentrated dose of quercetin, either alone or in combination with synergistic nutrients.
Its wide array of benefits makes it an ideal supplement for the change of season, pollen season, travel, immune support, skin support, and for those who like to stay active.
You can find Quercetin in Country Life’s:
- Aller-Max®: A potent combination of Quercetin, Bromelain, Vitamin C, Stinging Nettle, and Cayenne.
- Quercetin + D3: A synergistic formula containing Quercetin with 8OO IU of natural vitamin D, ideal for immune, skin, and bone support.
- Ageless Theory™ Stem Cell Support™: Combines Quercetin with other antioxidant powerhouses like blueberry extract, Vitamin D, quercetin, and green tea extract to support stem cell, skin, and tissue health.
2. Digestive Enzymes For Summertime Feasting & Treats
From ice cream and snow cones to big summer backyard barbeques, there are so many reasons to indulge in summertime.
Whether you’re feasting with friends or off your nutrition game due to travel, digestive enzymes are a perfect supplement to keep in your purse, backpack, or travel bag.
These plant-based supplements contain natural enzymes, such as papain, amylase, protease, lactase, and bromelain, to help break down carbohydrates, fats, and proteins and alleviate occasional digestive upset.
Check out Country Life’s full line of digestive enzymes, including Full-Spectrum Maxi-Zyme®, Tropical Papaya, Triple-Strength Bromelain, and Betaine Hydrochloride.
3. Zinc For Extra Skin & Immune Support
Zinc is an essential mineral and antioxidant, and one of the most underrated and affordable supplements for summer—and any time of year.
As discussed in 10+ Benefits Of Zinc For Immunity, Skin, Hormonal Health, & More, zinc offers a wealth of benefits.
However, some summer-specific perks include:
- Supporting immune function and reducing the duration of colds (so you can get back to your summer fun faster)
- Improving skin health via its effects on collagen production, inflammatory response, wound healing, and breakouts
- Promoting gut health, which is essential for healthy immunity, inflammatory response, and strong digestion
Zinc can be found in foods like oysters, beef, blue crab, pumpkin seeds, and tofu.
Zinc supplements are also widely available in a variety of forms, such as Country Life’s
4. Vitamin D (Yes, Even In Summer)
It can be tempting to forego vitamin D supplements in summer, especially if you’re spending lots of time outdoors.
Although this may be sufficient for some, if you’re wearing sunscreen and sun protection most of the time, you’re probably not meeting your daily requirements.
If you’re unsure, check with your healthcare practitioner, who can test your serum levels.
Otherwise, it’s generally a good idea to continue taking vitamin D during the summer. However, you may want to adjust your dose if you spend a lot of time outdoors (consult your healthcare practitioner).
Also known as “the sunshine vitamin”, vitamin D is essential for immunity, hormonal health, bone density, reproductive health, cognitive function, and so much more.
Learn more in: Is It a Vitamin D Deficiency? Learn The Signs & Symptoms Here
For high-quality natural vitamin D supplements, check out Country Life’s Vitamin D3 line, including softgels, gummies, and vegan varieties.
5. Probiotics For Travel, Immune, & Gut Health
Probiotics are a good idea at any time of year, but the potential negative effects of summer travel, feasting, and indulging, as well as outdoor activities, make them even more helpful this time of year.
Probiotics are best known for their beneficial effects on digestion and gut microbiome health, but they also help promote immunity and can even alleviate occasional tummy troubles.
You can get probiotics from cultured foods, such as yogurt, kimchi, and kombucha, but many people appreciate the convenience of a supplement.
Take them with you when traveling, eating out, or any time your immune system or digestion needs some extra TLC.
Shop Country Life Probiotics here.
6. Maxi-Skin® CeraClear™
We all want our skin to look its best, especially during summer when we’re showing more of it.
Yet for some people, the heat, humidity, and even sunscreens can cause clogged pores and breakouts, leading to a vicious cycle.
If topical products aren’t cutting it, check out Country Life’s Maxi-SkinⓇ CeraClear™ supplement.
This is the first beauty supplement on the market in North America with Skin-CeraⓇ, clinically studied vegan ceramides from Konjac root. Konjac ceramides are a non-drying, non-cystic acne solution that helps clear whiteheads and blackheads and has also been shown to improve hyperpigmentation.
Just one capsule twice daily for clearer, healthier skin*.
*Note: Results may take up to six weeks.
7. Vitamin C For Skin, Immune, & Antioxidant Support
Vitamin C may not be fancy, but it’s one of the most essential nutrients for supporting skin health.
Vitamin C is essential for the production of collagen and has been shown to have anti-aging and restorative properties for the skin, helping to speed up wound healing and reduce dryness.
Vitamin C has also been shown to help reduce skin damage from UV rays due to its antioxidant properties, which mitigate the effects of UV-induced free radical damage.
Free radicals are unstable molecules produced from internal and external factors, such as the sun, pollution, and processed foods, that can cause cellular and skin damage if left unchecked.
Skin benefits aside, vitamin C is also crucial for maintaining healthy immune function, respiratory function, and optimal iron absorption.
Vitamin C can be found in multivitamins, vitamin C capsules, chewables, or powders such as Country Life’s Chewable Acerola Vitamin C and Buffered Vitamin C With Bioflavonoids.
Additional Tips to Help Optimize Nutrition This Summer
Taking supplements can provide nutritional insurance, but once again, a healthy, diverse diet remains your most essential dietary tool.
Here are a few ways to help ensure you’re getting enough healthy, whole foods this summer:
Eat at Least 1-3 Green Foods Daily
Green foods are chock-full of nutrients, including vitamins, minerals, antioxidants, fiber, chlorophyll, and special disease-fighting plant compounds.
Summer is an easy time to incorporate more green foods, such as salads, kiwis, spinach, and brassica vegetables (broccoli, kale, Swiss chard, and Brussels sprouts) into your diet.
Find more inspiration in: 15 Super Healthy Green Foods + Healthy Meal & Snack Ideas
Practice an 80/20 Approach to Nutrition
Summer should be a fun and enjoyable time of year, so make sure you don’t obsess over eating perfectly.
Instead, try an 80/20 approach where you eat healthfully 80% of the time and allow yourself some indulgences, such as a traditional or vegan ice cream, a cold beer, or a burger with fries, 20% of the time.
Take Advantage Of Fresh Summer Fruits
There is no better time of year to get fresh, sweet, local fruits than summer.
Fruits are loaded with nutrients like vitamin C, quercetin, minerals, and fiber, and can help satisfy your sweet tooth.
Be sure to spring for seasonal favorites like fresh cherries, peaches, apricots, melons, and plums.
Don’t Neglect Healthy Fats
Healthy fats, such as omega-3 fatty acids found in fatty fish, walnuts, and chia seeds, possess exceptional protective properties for your heart, cells, and skin.
Fats are also essential for hormone production and brain health, will help you stay satiated between meals, and are critical for the absorption of fat-soluble nutrients, such as vitamins A and E.
Healthy sources of fat are typically unsaturated and include olive oil, avocados, moderate amounts of coconut oil, fish oil, nuts, and seeds.
Learn more in: The Best Omega-3 Fatty Acid Supplement & Food Sources
Keep Sugar to a Minimum
Sugar, especially refined sugar found in ultra-processed foods, may offer a quick energy boost, but excess consumption comes at a cost to blood sugar, metabolic health, immunity, heart health, and even your skin!
Although natural sugars from whole foods, such as fruits, are fine in moderation, general recommendations, such as those from the American Heart Association recommend keeping added sugar intake to 36 grams per day for men (9 teaspoons) and 25 grams per day for women (6 teaspoons).
Related reading: How to Get Glowing Skin + The Best Vitamins For Skin
Stay Hydrated
Drinking enough water, typically eight 8-oz glasses a day, is essential for staying hydrated, which helps stave off annoying symptoms like headaches, cognitive dips, and muscle cramps.
Water is also essential for the absorption of water-soluble vitamins, such as the B vitamins, and offers skin health benefits, including promoting elasticity and hydration.
Aim for at least eight 8-oz glasses a day, or more if you work out or live in a very hot place.
Related reading: What Are The Skin And Overall Health Benefits Of Drinking Water?
Let Country Life Help Power Your Summer!
Since 1971, Country Life has been a leader in formulating and manufacturing high-quality supplements to power healthy, active lifestyles.
What makes our supplements different?
All Country Life vitamins, minerals, and supplements are certified gluten-free by the Gluten-Free Certification Organization (GFCO), rigorously tested for contaminants, ethically sourced, IGEN non-GMO tested, Non-GMO Project verified, and manufactured in a certified organic and cGMP facility.
We’re also a certified B Corp, and we make donations equal to 20% of our company profits to charity and nonprofits, because to us, good business means building a better and healthier world.
If you’re looking for purity, evidence-based formulas, and integrity, we invite you to shop Country Life supplements and wish you a happy, healthy summer.
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- “Zinc therapy in dermatology: a review”. Dermatol Res Pract.
- “Zinc Fact Sheet for Health Professionals.” NIH Office Of Dietary Supplements.
- “Zinc and its importance for human health: An integrative review”. J Res Med Sci.
- “Multifunctional role of zinc in human health: An update”. EXCLI Journal.
- “Vitamin D as a Shield against Aging”. Int J Mol Sci.
- “Role of Probiotics in Human Health”. Cureus.
- “Current status of probiotic and related health benefits”. Applied Food Research.
- “A review of probiotic supplementation in healthy adults: helpful or hype?” Eur J Clin Nutr.
- “Vitamin C and Skin Health”. Oregon State University Linus Pauling Institute
- Micronutrient Information Center.
- “Vitamin C: A Comprehensive Review of Its Role in Health, Disease Prevention, and Therapeutic Potential”. Molecules.
- “Ultra-processed food consumption is associated with the acceleration of biological aging in the Moli-sani Study”. The American Journal of Clinical Nutrition.
- “Nutrition and aging skin: sugar and glycation”. Clin Dermatol.
- “How Much Sugar Is Too Much?” American Heart Association.
- “Dietary water affects human skin hydration and biomechanics”. Clin Cosmet Investig Dermatol.
- “Positive impact of dietary water on in vivo epidermal water physiology”. Skin Res Technol.
- “Relationship between the dietary intake of water and skin hydration Relação entre a ingestão dietária de água e a hidratação cutânea.” (2012).
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