Which Vitamins are Best for Summer?

Which Vitamins are Best for Summer?

Summer vitamins are the ideal supplement to keep us healthy and help us enjoy the summer period to the max, without adverse consequences for our well-being.

Our habits normally change in the summer as a result of:

  • Changing schedules when on holiday
  • The warm climate and conditions being conducive to rest;
  • Exposing ourselves to the sun; and
  • Being able to take a dip in the sea or refreshing pools.

Vitamins skin

All of this necessitates serious protection for our skin.

And means there needs to be a special emphasis on immune system care, increased hydration, and recovery of nutrients, which are lost through sweating.

That’s why it’s important to support our body through the supplementary intake of vitamins that will allow us to remain in the desired state of integral well-being.

Where can I get Summer Vitamins from?

Vitamins are fundamental organic substances that the human body requires for its proper functioning.

An important variety of these components cover different requirements and act in a particular way in our body.

You get them from food; however, no specific food has all the properties to provide a complete vitamin intake.

Care of food

That’s why you need to maintain a balanced diet, one that includes all the food groups.

Consuming more Vitamins in Summer?

Although it’s vitally important to reach adequate vitamin intake throughout the year, it’s particularly important in the summer season:

  • Excessive heat during these months;
  • Solar radiation;
  • Energy expenditure due to outdoor activities, water sports, amongst others…

Vitamins defenses

They can have consequences that weaken our defences and result in illnesses, as well as causing damage to the dermis and scalp.

So although all vitamins affect our health positively, the extra contribution of certain vitamins intervenes in a decisive way to prevent certain potential harmful effects of summer on the body.

What are the most important Vitamins for Summer?

To make the most of your summer holidays, let’s look at which vitamins you need to take to keep your body active, hydrated and energetic throughout the day, as well as to get a spectacular tan without damaging your skin.

Vitamin A

Vitamin A helps to prevent skin spots caused by long term exposure to the sun.

It has antioxidant properties and is excellent for regenerating the skin, restoring its elastin and collagen; strengthening nails and improving brittle hair.

Vitamin A source

We can get vitamin A through the consumption of a variety of foods: melon, carrot, courgette and green leafy vegetables, amongst others.

Vitamin C

Stimulates the immune system, protecting against certain illnesses, such as the flu.

Other stand-out, summer-appropriate benefits it provides include:

  • Prevention of cell oxidation caused by the solar radiation and prevention of the appearance of spots, burns and wrinkles.
  • Promoting the stimulation of the sweat glands, which prevents heat strokes.
  • Helping regulate body temperature.
  • Aiding iron absorption, prevent feelings of tiredness.

Tangerine vitamin C

Vitamin C can be found in fruits such as oranges, strawberries, kiwi; and it’s also present in vegetables such as green peppers, Brussels sprouts, spinach and broccoli.

Vitamin B

A group of vitamins, amongst them: B1, thiamine; B2, riboflavin; B3, niacin; B5, pantothenic acid; B6; B7, biotin; B12 and folic acid.

Vitamin B in its different variants is a great ally for skin care thanks to its moisturising and repairing power.

It helps to neutralise the free radicals generated by exposure to the sun and prevents some skin diseases, such as melanoma.

Vitamin B source

This vitamin is present in foods such as eggs, bananas, nuts, garlic, pulses; as well as in natural supplements such as brewer’s yeast and wheat germ..

Vitamin D

Vitamin D is acquired 90% through sun exposure; however, it’s common to care for the skin during the summer using sunscreen.

The sunscreen blocks the proper absorption of vitamin D, which could lead to a deficit of the vitamin, although it’s not the most common.

Because of this, it may be advisable to intake vitamin D through supplements. Vitamin D is known to act as natural skin protection.

Vitamin D sun

Ee look at this vitamin in more depth in this post.

Foods rich in vitamin D include: fish, such as tuna and salmon, soy products, oysters, mushrooms and eggs.

Vitamin E

It has an anti-histamine property, so it’s great for helping of the immune system when summer allergies are activated, such as a reaction to the sun.

Vitamin E is also an antioxidant, so it protects our body from tissue degeneration produced by free radicals.

Vitamin E anti aging

Vitamin E is know as the “anti-ageing vitamin”. Want to know why? Click here.

How to maintain a good Balance of Vitamins in the Summer?

In order to control the excess or deficit of vitamins in your body, it’s important in the first instance to know the function each one of them fulfils. You can do so at the following link.

Above all, the best thing to do to reach an adequate balance in the proportion of vitamins is to follow a well-balanced diet, or one prepared by a professional.

In addition to eating the foods that provide the greatest amount of vitamins and minerals to the body, like these, which will help keep your defences high and make you less vulnerable to the agents of risk to your health.

Supplements vitamins

In certain cases, we may need a vitamin supplement.

When we do, we can take a more concentrated dose in tablet form to provide an extra dose of the vitamin. It’s a practical and safe option.


Combining a healthy diet with vitamin supplements in the right dosage, can help you achieve the right balance of vitamins needed for summer, allowing you to stay healthy and enjoy your holidays worry-free.


  1. “Anti-ageing. Como mantener tu piel más joven” Dr. Ricardo Ruiz
  2. “Vitaminas para su salud. Como afectan a nuestra salud, belleza, vitalidad, concentración y bienestar” (2004) Klaus Oberbeil
  3. “Belleza al natural” Margarita Chávez Martínez
  4. “La revolución de las vitaminas” (2001) Thierry Soucar
  5. Personal contributions

Related Entires

  • Do you know all the benefits of Sun Exposure? Have a little look at this link.
  • Tips to make your Skin Shine, click here.
Review of Vitamins for the Summer

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Benefits - 100%

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About María José García
María José García
María José has been connected to sport throughout her whole life. She has competed in several sport disciplines such as skating, swimming or gymnastics since she was a little girl.
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