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!
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