It's the height of summer! We're seeking the sun by going sailing, heading to the beach, or simply relaxing in the park or our back garden. However, what we often overlook is getting enough nutrients. While in the winter months (months with an 'r'), we take extra supplements for support, we sometimes forget to do so in the summer. Yet, this is just as important in the summer! This is often when you are most active. You might take more beautiful walks, enjoy a refreshing dip in the pool, go on holiday, relish long summer evenings, and perhaps give the garden shed a fresh coat of paint. So, ensure you take extra care of yourself in the summer as well! Below, we've listed some essential vitamins and minerals that are also important in the summer. Are you reading along?

Supplements in the Summer

It is often thought that the body needs more nutrients in the winter than in the summer. However, your body requires a wide range of nutrients all year round. In the summer, your body naturally produces more vitamin D when you regularly expose your skin to the sun. But all other nutrients are just as necessary in the summer as they are in the winter.

Multivitamin

A multivitamin is a dietary supplement that contains all essential nutrients, namely vitamins, minerals, and trace elements. It's convenient, and this way, you also get the essential nutrients in the summer! Additionally, some multivitamins have added herbs, enzymes, amino acids, and/or other valuable nutrients. There are low-dose and high-dose multivitamins available in tablet, capsule, or powder form. There are also special formulas for men, (pregnant) women such as the Prenatal from Vitaminstore, seniors, teenagers such as the Teen Multi, children, vegans, and vegetarians such as the Vegan Multi. The recommended intake per multivitamin can also vary, as does the number of tablets or capsules per day.

Magnesium

Magnesium: everyone needs it, even in the summer! It might be the most important mineral in our body. Every cell in our body contains magnesium, which is why it's crucial to get enough of it. When there's insufficient magnesium available in the body, physical discomfort can occur. Here's a brief list of what magnesium is good for:

• It's good for your muscles, skeleton, and is important for maintaining strong teeth
• It helps release energy from food and is beneficial for fatigue
• It plays a role in the cell division process
• It aids in building (body) protein

Read all about magnesium and why it's so important here

A Supple Skin Under the Summer Sun

A summer glow is, of course, fantastic, but the sun also has negative effects on the skin. Your skin can suffer sun damage, and it contributes to skin ageing. Therefore, it's very important to take extra care of your skin and enjoy the sun responsibly. Naturally, applying a good natural sunscreen is extremely important, but certain nutrients also deserve extra attention during the summer.

Vitamin C

This versatile vitamin is important for many processes in your body, including maintaining normal skin. Vitamin C (ascorbic acid) is important for the formation of collagen, which helps strengthen the skin from within. Ascorbic acid also acts as an antioxidant, helping protect cells from oxidative damage caused by UV radiation. So, pay extra attention to your vitamin C intake during the summer. You might think: eat lots of oranges then! But the most vitamin C from fruit is found in blackcurrants, kiwis, and strawberries. Of course, citrus fruits also contain vitamin C, but slightly less, and it's also in the white pith between the peel and the fruit. Yes, that's exactly what we always peel off and discard. The most vitamin C in vegetables is found in bell peppers, Brussels sprouts, and kale. If you can't get enough vitamin C through your diet daily, you might consider taking vitamin C as a supplement. A healthy body needs about 1 to 3 grams of vitamin C daily.

Vitamin E

Vitamin E is also important for protecting the cells and tissues in your body. Like vitamin C, vitamin E is an antioxidant that helps protect against the effects of sunlight and, for example, air pollution. You can find vitamin E in various nuts such as hazelnuts, almonds, Brazil nuts, as well as seeds like sunflower seeds and pine nuts. In smaller amounts, vitamin E is found in prawns, pistachios, eggs, spinach, and avocado. During the summer months, you might consider taking a vitamin E supplement to complement your diet.

Zinc

Like vitamins C and E, zinc also functions as an antioxidant in the body and nourishes the skin from within. This mineral also supports the skin's healing ability, which can be handy if you've spent a bit too long in the sun. The most zinc is found in oysters. Not your thing? Then you can also opt for hemp seeds, pumpkin seeds, flaxseeds, and cocoa. Zinc is also found in beef and liver.

Collagen

We briefly mentioned it earlier; collagen! Your body can produce collagen by itself, but from the age of 30, production decreases, and your skin may become less firm. Additionally, collagen is also broken down by UV radiation, which can accelerate the ageing process and lead to wrinkles. The Western diet contains very little collagen; it's found in bones, bone marrow, and also the skin of animals. These parts were previously used in soups and sausages. To still get extra collagen, you can choose a collagen supplement to support your skin. It's good for supporting the first signs of ageing, maintaining the firmness of the skin, and making the skin of the face and body softer, smoother, and more supple.

Author: Nicole Langedijk