The Top Supplements for Summer Health: How to Support Your Immune System and Overall Wellness During This Season

As the summer season arrives, there are many opportunities to optimize your health - particularly when it comes to supplements. In functional medicine, we recognize the importance of eating seasonally, so it only makes sense that your supplements would evolve as well. So as we spend more active time outside exposed to the heat and sunshine, there are a few key nutrients that can help us thrive and propel us into fall feeling better than we did at the start of the summer. Read on to learn more about my favorite supplements you need for your best summer ever.

1. Vitamin D

I can’t talk about the best summer supplements without mentioning vitamin D. Known as the sunshine vitamin, our bodies synthesize Vitamin D when we are exposed to the sun. And while we do get our fair share of sun this time of year, it isn’t always enough to boost any deficiencies (which 1 billion people globally (1) and 41% (2) of the U.S.population has!). Since Vitamin D is essential for a strong immune system I recommend starting daily supplementation now in order to reap the rewards come fall and winter.

2. Electrolytes

Electrolytes, such as sodium, potassium, calcium, and magnesium, play a vital role in maintaining proper hydration and overall health, especially during the scorching summer months. When we sweat, we lose essential minerals along with water, disrupting the delicate electrolyte balance necessary for optimal bodily functions. By replenishing these electrolytes through supplementation, we can restore hydration levels, support efficient muscle function, promote nerve transmission, and regulate blood pressure. 

These mineral powerhouses also help combat fatigue, prevent heat exhaustion, and improve your energy levels so you can keep up with all your summer plans. You can find electrolyte supplements in convenient sachets in flavors like lime and watermelon. Just add one to water and you are good to go! LMNT is my personal favorite.

3. Antioxidants

Spending more time outdoors during the summer exposed us to increased levels of UV radiation and environmental pollutants. These external factors can cause harmful free radicals in our cells, leading to oxidative stress and potential damage to our DNA. Antioxidants - like polyphenol compounds and vitamins A, C, and E - act as powerful defenders against these oxidative processes by neutralizing free radicals to reduce inflammation, support immune function, and protect our cells. They also play a crucial role in maintaining healthy skin, which can be particularly vulnerable to sun damage during the summer months. 

You can find antioxidants naturally in seasonal foods like berries however, a targeted supplement is also a great choice to add in during the summer. The Antioxidant from my supplement line The Collection that is formulated with a blend of fruit extracts from extensively studied super-fruits and berries work together to provide the ultimate antioxidant protection.

4. Omega-3s

Although sitting in the sun is good for our vitamin D levels, it isn’t always the best for our skin, with prolonged sun exposure having been linked to everything from sunburns to accelerated aging, sun spots, and wrinkles. Omega-3s like DHA and EPA possess potent anti-inflammatory properties that can help counteract oxidative stress to reduce redness, swelling, and irritation. Healthy fats also promote moisture retention to support your skin’s natural barrier function, which can be compromised from sun exposure. You can find omega-3s abundantly in fish oil supplements like my supplement, The Omega+.

5. Magnesium

I mentioned magnesium earlier when talking about electrolytes, but a stand-alone magnesium supplement is a game-changer if you are traveling this summer! Traveling can do a number on your regular sleep patterns and lead to increased stress levels. Rather than turning to melatonin supplements (which can mess with your natural melatonin production), fight the jet and support your body’s natural sleep patterns by taking a magnesium supplement instead. Plus, it can help ease any discomfort and bloating that often coincides from flying and calm any nerves in the process! Check out my favorite magnesium.