What Vitamins and Supplements are Best for Summer?

The care-free days of summer are upon us. Longer days, warmer weather, and usually, a lot more fun. But it also changes the way we take care of ourselves. Not only does our diet change towards lighter, cooler foods, but our supplement routines often shift as well.

While we should always look to food for our nutrition needs first, there are certain vitamins and supplements that can be helpful all year long.

In fact, some people may still have a vitamin D deficiency in summer, and there are even vitamins for the immune system that can be helpful far in advance of flu season.

Let’s look into some of these essential vitamins and supplements so you can find the best summer routine for optimal health.

Best Vitamins to Take in Summer

The most important thing during summer is to keep on a healthy diet, rich in fiber and antioxidants. But a few key essential vitamins could give you a boost, especially if you are frequently outdoors and on the go.

Vitamin C

This powerful antioxidant supports us in so many ways, from enhancing collagen production, improving skin health, and bolstering the immune system.1 And with increased sun exposure during the summer, extra vitamin C is essential.

Good food sources: Citrus fruits, strawberries, kiwi, cantaloupe, mango, bell peppers, and broccoli

Prefer a supplement? A daily intake of 500–1,000 mg is typical, but needs can vary based on your diet and seasonal factors.² Body Kitchen offers a highly absorbable vitamin C that supports skin, immunity, and overall wellness—ideal for summer and beyond.

Vitamin A

Another key vitamin for the immune system that also helps protect our skin from the sun is vitamin A. Studies have shown that vitamin A can help with collagen production and help repair damaged skin.3 Both of these benefits can be critical during the summer months.

Good food sources: Carrots, bell peppers, cantaloupe, sweet potatoes, mango, tomatoes, eggs, cheese, fish, and green veggies

Supplement considerations: If you decide to add a supplement, remember that vitamin A is a fat-soluble fiber, so be sure to take with a meal. Also remember, less is probably better, as high doses of vitamin A over extended periods of time can cause toxicity.4

B Vitamins

B vitamins, especially B6 and B12, can support healthy energy levels during the summer months. If energy is waning, and especially if you are vegan or vegetarian, think B vitamins.

Good food sources: Meat, poultry, eggs, dairy, legumes, nuts, seeds

Supplement considerations: B vitamins actually encompass a host of related compounds, so consider a B-complex for overall energy support during the summer months.

Should You Stop Vitamin D Now?

Vitamin D is known as the “sunshine” vitamin, but that doesn’t mean we can’t have a vitamin D deficiency during the warmer months. Because our body can make its own vitamin D from the sun, many of us wonder if taking a vitamin D supplement in summer is really necessary.

The answer is: it depends. Spending 15-30 minutes in the sun each day can help, but many still can’t make quite enough. This is especially true if you live at higher latitudes, your skin is darker, and/or you wear a lot of sunscreen.5

Best advice? If your levels have been low in the past, keep taking your vitamin D supplement during the summer. Not sure where your level is? Ask your healthcare provider about testing.

Body Kitchen’s Vitamin D + K2 supplement is an excellent choice if your vitamin D levels need a bump.

Top Supplements for Immune Support

Colds and flus are definitely more common in winter, but don’t forget that your immune system is working for you year-round. Rolling into the winter with a strong immune system is key!

Consider keeping these supplements on hand to boost your immune system, even when the sun is out.

Elderberry

Wildly popular in winter, elderberries can be fantastic in the summer as well. Best known for reducing the severity of flu, it helps ward off illness and also provides all-around antioxidant support.6 Keep this one handy when you travel or are around large crowds.

Probiotics

A strong gut equals a strong immune system, and probiotics can help. The gut microbiome can be thrown off by many things that come with summer fun, including travel, diet changes, disrupted sleep, and stress.7

If you can, add fermented foods such as sauerkraut, kimchi, yogurt, and pickled veggies daily. But a supplement can offer more targeted support. Look for a brand that provides a spectrum of gut-supportive compounds, such as Body Kitchen’s Gut Balance probiotic.

Vitamin C

We already mentioned this one, but it bears repeating. Vitamin C is one of the best vitamins for the immune system year-round. Food sources in summer are plenty but consider keeping Body Kitchen’s highly absorbable vitamin C supplement on hand if you have a tough time including those foods regularly.

Hydration and Electrolyte Supplement Options

Hydration, energy, and health go hand in hand. If you are a sweaty mess in summer or just outdoors a lot, having hydration supplements on hand can be essential.

Electrolytes such as potassium, magnesium, sodium, and chloride are easily depleted. Supplements to increase hydration can help prevent fatigue and dehydration so you can keep rolling with the summer fun.

Typical hydration supplements will include these key nutrients:

• Sodium: 100–500mg (choose one with more if you sweat a ton, less if not)
• Potassium: 200–600mg
• Magnesium: 50–200mg

Try to avoid those with added sugars unless you are heavily active and need the extra carbohydrates. Otherwise, you are better without.

Daily Supplements for Overall Health

If all you want to do is simplify your routine and get the most bang for your buck, these key supplements can support your health not just in summer, but all year long.

Multivitamin

Simply adding a well-rounded multivitamin can make sure we don’t miss any essential vitamins during those busy summer months. Choose one that includes vitamin D and active B vitamins (such as methylfolate and methylcobalamin) for optimal support.

Fish Oil

The Omega 3’s from fish oil are highly anti-inflammatory and support our brain, heart, and joints. If your diet is low in fatty fish, add a daily supplement.

Collagen

There’s a lot of research showing that collagen can be highly anti-inflammatory as well. While most of us think of it for skin health, collagen also helps with joints, bones and even our gut.8 Look no further than Body Kitchen’s Collagen + Elastin for easy, daily support.

Final Thoughts

Summer is the time to enjoy the outdoors and fresh, seasonal foods, but that doesn’t necessarily mean that your supplement routine should go on vacation as well. Keeping a few supplements on hand can help you stay energized, hydrated, and healthy all season long.

But don’t forget, supplements are not a one-size-fits-all. If you are unsure what’s best, talk with your trusted healthcare practitioner to make a game plan. Remember, diet first, but fill in those gaps with appropriate supplements as needed so you can enjoy summer to the fullest.

References

1. https://pubmed.ncbi.nlm.nih.gov/33668681/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7655735/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10820017/
4. https://www.ncbi.nlm.nih.gov/books/NBK532916/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9920487/
6. https://pubmed.ncbi.nlm.nih.gov/40218964/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC4191858/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC9198822/