Summer Supplement Guide: Stay Healthy in the Heat

Summer brings sunshine, activity, and fun—but it also increases your risk of sunburns, dehydration, and fatigue. Support your health with these evidence-backed supplements.

Remember: supplements should enhance your healthy lifestyle—not replace it.

🧴 Skin Health Supplements

Your skin is your largest organ, and it needs care from the inside out. These

supplements support skin hydration, elasticity, and appearance:

1. Hyaluronic Acid

• Dose: 100–200 mg/day

• Benefits: Boosts hydration, brightness, and skin thickness

• Forms: Capsules, powder, serums, lotions

• Fun Fact: ¼ tsp can hold ~1.5 gallons of water!

2. Collagen

• Dose: Varies by product

• Benefits: Improves skin elasticity, hydration, and signs of aging

• Forms: Powder, capsules, gummies

• Tip: Look for peptides like prolylhydroxyproline

3. Ovasitol (Myo-Inositol/D-Chiro-Inositol)

• Dose: 2000 mg / 50 mg (40:1 ratio)

• Benefits: Supports PCOS symptom relief, hormonal balance, clearer skin

• Forms: Powder, capsules

• Fun Fact: Found in citrus fruits, leafy greens, and whole grains!

☀️ Sun Protection Supplements

Sunlight helps us make vitamin D—but too much UV can be harmful. These supplements support healthy sun exposure:

1. Polypodium Leucotomos

• Dose: 360–960 mg/day

• Benefits: Reduces UV damage and inflammation

• Forms: Capsules, topical creams

• Note: Use with sunscreen, not instead of it.

2. Vitamin D

• Dose: Varies (do not exceed 4,000 IU/day)

• Benefits: Supports bone health and immune function

• Forms: Capsules, liquids, combos with calcium

• Fun Fact: Vitamin D is actually a steroid hormone!

3. Niacinamide (Vitamin B3)

• Dose: Varies; 500 mg twice daily shown to reduce non-melanoma skin cancer

• Benefits: Anti-inflammatory, UV protection

• Forms: Capsules, tablets, creams, serums

• Tip: Mild flushing is a common side effect

💧 Hydration & Electrolyte Balance

Warm weather + more activity = higher risk of dehydration. Choose the right electrolyte drink based on your activity:

Type	When to Use	Purpose	Examples
Isotonic	During exercise	Hydration + electrolyte/carb balance	Gatorade, Pedialyte, Roctane Mix
Hypotonic	After activity	Fast rehydration, low sugar	Biolyte, Powerade Zero, Hydration Tabs
Hypertonic	During/After with food	Recovery, glycogen & energy replacement	GU Energy Gel, Tailwind, Clif Shot

Watch for:

• Mild dehydration: fatigue, headache, cramps

• Severe dehydration: low BP, confusion, rapid HR

• Overhydration: electrolyte imbalance from plain water excess

✅ Safety Tips

• Always consult your doctor or pharmacist before starting a new supplement

• Check for drug interactions, especially with blood thinners, diabetes meds, or blood pressure meds

• Use sunscreen daily and hydrate consistently during hot weather

📍 Have questions? Visit our pharmacy—we’re here to help you stay well all summer long!