Summer supplements – A guide to what’s best for what?
Summer changes the body’s needs. Higher temperatures, more outdoor activity and travel mean that, along with sweat, we lose water and valuable electrolytes, and it can be harder to maintain energy levels. In this guide, we show you which summer supplements are worth keeping to hand and what actually works – no empty promises, just pure ingredients.
Hydration and electrolytes: the foundation of summer fitness
When you sweat, you lose not only water but also the minerals responsible for muscle function. Magnesium and potassium help muscles function properly, and magnesium also helps maintain electrolyte balance. During prolonged exercise in hot weather, isotonic drinks work well – electrolyte-carbohydrate solutions help maintain physical performance during prolonged exertion and increase water absorption whilst exercising. You can find out more about how much and in what form to take minerals in the article on electrolytes in everyday life.
[tip: On hot days, drink in small sips throughout the day, and during prolonged exercise, opt for an electrolyte drink rather than just water. This makes it easier to stay properly hydrated.]
For a training session or a long walk in the sun, an isotonic drink in a convenient, instant form is ideal. We explain how to choose one in our guide how to choose an effective rehydration drink, and we’ve compiled a comprehensive list of minerals under minerals.
[products:isotonic-sport-660-g, isotonic-250-g, magnesium-100-mg-potassium-150-mg-vitamin-b6-60-capsules, potassium-citrate-380-mg-120-capsules, potassium-citrate-380-mg-60-capsules, zmb-magnesium-zinc-vitamin-b6-recovery-fatigue-vege-vitalers-120-caps]
Energy and less fatigue on hot days
Heat can sap your strength. Magnesium, vitamin C and vitamins B6 and B12 help reduce feelings of tiredness and fatigue, whilst vitamin B12 contributes to normal energy metabolism. Research is paying increasing attention to coenzyme Q10 in the context of cellular energy, although this is not a claim included in the EU register; therefore, we treat it as a supplement rather than a promise. We break down what really works for fatigue in our article on supplements for energy and concentration .
Coconut MCT oil, on the other hand, is a convenient source of medium-chain fatty acids, often added to coffee or a morning smoothie.
[products:vitamin-b12-100-mcg-120-tablets, coenzyme-q10-100-mg-60-capsules, coconut-mct-oil-500-ml]
Skin and the sun when the rays are stronger
In summer, the skin faces greater exposure to the sun. Zinc helps maintain healthy skin, whilst beta-carotene should be regarded as a plant-based precursor to vitamin A, which also helps maintain healthy skin. Research is focusing on collagen in relation to skin condition – the findings are promising, but these are not approved claims, so we treat it as part of our daily skincare routine from within. We describe the role of beta-carotene in the body in more detail in a separate article on beta-carotene.
[note: The body converts beta-carotene into vitamin A as and when required, which is why it is sometimes referred to as provitamin A.] [products:beta-carotene-3-8-mg-drops-30-ml, zinc-15-mg-selenium-200-mcg-120-capsules, natural-fish-collagen-350-g, pine-bark-OPC-420-mg-60-capsules]
Immunity and comfort whilst travelling
Changes in climate, water and daily routine can be a challenge. Vitamin C, zinc and selenium help the immune system to function properly and protect cells from oxidative stress – this is a good starting point before setting off. Many people also include probiotics in their holiday toiletries bag, with a specific strain composition and number of bacterial cultures (CFU), as well as digestive enzymes – we describe these in terms of their composition and form of administration, as there are no approved health claims for this category.
[warning: Coffee and caffeinated drinks are no substitute for water – they have a mild diuretic effect, so in hot weather treat them as a supplement rather than the main source of hydration.] [products:vitamin-c-from-wild-rose-1000-mg-60-capsules, 18-strain-probiotic-with-FOS-30-capsules, digestive-enzymes-60-capsules]
Outdoor sport
In summer, training sessions are more often moved outdoors. Creatine enhances physical performance during short, repeated, high-intensity exercises at a daily intake of 3 g, and in people over 55 who do resistance training, it further supports the effects of strength training. Research into L-citrulline focuses on its role in exercise – it is a popular ingredient amongst active people, although it does not have an approved health claim. We have compiled a selection of complementary products in the sport and recovery category.
[products:micronised-creatine-monohydrate-5000-mg-500-g, citrulline-malate-l-citrulline-powder-500-g]
A simple summer starter pack
If you want to start with the bare essentials, combine the three pillars – electrolytes (magnesium, potassium, isotonic drinks), energy (B vitamins) and protection (vitamin C and zinc). This set addresses the most common summer needs and can easily be expanded to include skincare or sports products. You’ll find all the suggestions from this guide in one place – in the Summer Fitness collection.
Why a clean formula matters
In summer, when we reach for supplements more often and on an ad hoc basis, the quality of the formula is particularly important. At Vitaler’s, we focus on clean ingredients without unnecessary additives, artificial colourings or fillers, and we package many of our products in Pharma Jar glass jars. This makes it easier to consciously choose what you really need for the season – and to be sure of what you’re taking.