What supplements should you take in summer and which ones are unnecessary?

It's time to head back from the beach, and your legs feel twice as heavy. Your skin, which was tanned and radiant just moments ago, now feels tight and dehydrated, even though you've been using lotion all day. And that dinner out is starting to take its toll on your stomach in ways you never imagined in winter.

Nothing is a coincidence, because summer completely changes the way we eat, sleep, and move. And our bodies notice, even if we can't always put a name to it.

Sun protection and topical hydration are non-negotiable, we already know that. But there's a more overlooked aspect of self-care: what we do internally. This internal care also determines how we'll feel by September. It's not about taking any supplement indiscriminately, but about understanding what our bodies truly need at this time of year and why.

Recharge your batteries: magnesium and potassium to combat heat exhaustion

When we sweat, we don't just lose water. With each drop, we also lose minerals that the body needs to function properly, and that's where that typical August afternoon feeling begins: heavy legs, foggy head, and a desire to stay put.

Magnesium and potassium are the two minerals most affected by intense sweating. Both play a direct role in muscle function, and a deficiency can lead to cramps, fatigue, and that mental sluggishness that many attribute solely to the heat, when in reality it's a deficiency.

The good news is that replenishing them isn't complicated. Simply pay attention to your diet (bananas, nuts, legumes) and, if you're experiencing greater than usual wear and tear due to intense exercise, heat, and sweat, consider taking a specific supplement for a few weeks.

Ana Maria Lajusticia

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Your internal sunscreen: vitamin C and antioxidants for radiant skin

Sunscreen protects on the outside, but there is another battlefront that occurs at the cellular level and that the cream alone does not fully cover.

When skin is exposed to the sun, free radicals are generated—unstable molecules that accelerate skin aging and promote the appearance of blemishes. Antioxidants , and especially vitamin C , work by neutralizing these free radicals from within. In this way, they prevent premature photoaging , help achieve a more even tan, promote collagen production , and strengthen the immune system, which is also weakened by high temperatures.

It does not replace sunscreen: that must always be made clear, but it does complete a protection that is only adequate on the outside.

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Holidays without surprises: probiotics for your digestion while traveling

We've all been there: you arrive home from a trip ready to enjoy yourself, but your stomach has other plans. Different meals, disrupted schedules, constant tapas, water that's not the same as usual... your gut feels every single one of those changes.

The gut microbiota is more sensitive to disrupted routines than you might think. When meal times, food types, or even the weather suddenly change, it's common to experience bloating, heaviness, or slower digestion than usual.

Probiotics help precisely with that: maintaining the balance of your gut flora when everything else around you changes. You just need to start taking them a few days before your trip and continue throughout your vacation.

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The beauty combo: beta-carotene and collagen to enhance your tan

Preparing your skin for the sun doesn't begin on the first day at the beach, but weeks beforehand. This way, you achieve a more even, longer-lasting tan without your skin paying the price in the form of sagging or extreme dryness.

Before sun exposure: Beta-carotene stimulates melanin production, helping you achieve a more even golden tan from the very first sun exposures. Starting to take it a few weeks beforehand makes a big difference.

During the summer: collagen works in parallel maintaining the skin's elasticity, something especially important when the sun and sea salt dry it out more than usual.

After each sun exposure: moisturizing externally and continuing to support internally helps the tan last longer and prevents the skin from feeling tight or rough when September arrives.

Aquilea

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Cantabria Labs

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Daily vitality: B complex to keep you going.

Longer days encourage us to make more plans, and that comes at an energy cost that the body needs to replenish somehow. B vitamins are responsible for converting what we eat into usable energy, so when the pace of life picks up, it's important to make sure you're getting enough.

It is a simple but effective support to sustain the energy level required by a summer with more activity than usual.

Practical tips to remember to take your supplements

All of the above is of little use if the supplement bottle gets forgotten at the bottom of your toiletry bag. What really works is making the habit less of a challenge, not relying on willpower.

A small pill organizer that you always carry in your beach bag prevents that "I'll take it when I get home" mentality, which almost never happens. Associating it with a fixed time of day also helps a lot: breakfast, your morning coffee, or any routine you can easily incorporate it into. If it's a long trip, soluble sachets are much more practical than carrying whole bottles, and it's always a good idea to keep a small supply in your hand luggage , just in case your checked bag is delayed or lost. Consistency in the summer isn't about discipline, but about how easily you make the habit part of your vacation routine.

Taking care of yourself in summer doesn't have to be complicated

The goal of supplementation at this time isn't to fill your toiletry bag with bottles, but to give your body the support it needs. Listen to its signals: heavy legs, skin that craves extra light, digestion that feels the effects of weekend getaways. That's where you need to take action.

Combining your daily sun protection with the right supplementation for your lifestyle is what guarantees you'll arrive in September feeling good, inside and out.