## Summer Wellness Woes? These Supplements Have Got You Covered
From dining alfresco all season to sundresses on repeat, absolutely nothing can put a damper on summertime–except incessant bloating, an embarrassing breakout, or an annoying runny nose. Enter supplements to help address all of your summer wellness concerns. But the last thing you want to do is cramp your Hot Girl Summer era by being bogged down by countless supplements. So, we turned to Dr. Nicole Avena, a nutrition expert and member of SmartyPants Vitamins’ Scientific Advisory Board, to share which supplements and nutrients to hone in on for summer.
### Vitamin C
Whether your summer bucket-list plans include jet-setting to Italy or soaking up the sun at your local beach, consider vitamin C a must-have essential. “Vitamin C is a great immune booster and can help with any bugs on your adventures,” Dr. Avena affirmed. “Vitamin C also helps to maintain skin health throughout the summer and heal sunburn, as it is a great antioxidant.”
– Vitamin C is an antioxidant that protects your cells against the effects of free radicals.
– Our bodies don’t produce vitamin C, so we need to depend on food sources or an oral supplement to load up on the nutrient.
– For an adult woman, the average daily recommended amount of vitamin C is 75 mg.
### Vitamin A
“In the summer, vitamin A is especially important, because it helps protect against sun damage to the eyes and allows you to see colors brighter and clearer,” Dr. Avena explained. “Vitamin A is also anti-inflammatory, which can help with any extra stress from the environment.”
– Vitamin A dietary supplements usually come in the form of retinyl palmitate (preformed vitamin A) and beta-carotene (provitamin A) or a combination of the two.
– As for how much vitamin A adult women need, the National Institutes of Health (NIH) recommends 700 mcg daily.
– Most people get enough vitamin A from consuming foods such as meats, fish, eggs, carrots, sweet potatoes, and green leafy vegetables.
### Probiotics
“Probiotics help support a healthy gut microbiome and can prevent GI upset,” Dr. Avena echoed. But it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
– Probiotics are living microorganisms that promote gut health.
– Not all probiotics are created equal, so opt for high-quality probiotics and take them as directed.
– To keep your digestive system in check, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored.
### Omega-3 Fatty Acids
Dr. Avena explained omega-3 fatty acids are great for hydrating and protecting the skin, thanks to their anti-inflammatory benefits. Research has shown that fish oil supplements can even reduce sun-induced inflammation and may provide sunburn relief.
– Our bodies need omega-3 fatty acids for many functions, especially when we’re active.
– Omega-3 fatty acids can’t be produced by the body, so we have to source it from food or supplements such as fish oil.
– There is no official established recommendation on the amount of fish oil you should take, but many health organizations have set their own guidelines for omega-3 intake that generally range between 250–500 milligrams of combined EPA and DHA daily.
### Melatonin
“If you’re switching time zones or even spending extra time watching late-night movies at home, melatonin is a great supporting player for sleep,” Dr. Avena conveyed. “Sleep plays a big role in our energy levels and mood, so getting enough is essential.”
– Melatonin acts as the body’s naturally-produced hormone that tells the body it’s time to go to sleep.
– The right dosage can vary from person to person, so speak to your doctor before implementing the sleep aid.
– It’s typically recommended to use melatonin on an as-need basis, such as jet lag when traveling or if it feels harder to get to sleep at your regular bedtime when the sun sets later, rather than daily.
PSA: Every body is different with unique needs, so be sure to consult your doctor to create a personalized supplement routine that works best for you. That said, use the above list as a jumping-off point to help address some common summer wellness woes, alongside a nutrient-dense diet. With these expert-approved supplements, you can upgrade your summer routine and achieve your health goals while still living your best life.
