What vitamins are needed in summer?
Time in the sun provides a number of health benefits, including the production of vitamin D, while activities such as swimming or hiking can benefit our heart and brain health.
Elevated temperatures cause us to sweat more and thus lose electrolytes. Electrolytes are important substances necessary for the functioning of the nervous system and the regulation of body fluid levels. That's why it's important to keep itvatand an optimal level of minerals, such as magnesium, calcium and other essential nutrients that we list below.
In this article
Magnesium
Magnesium is involved in more than 350 biochemical reactions. However, many people around the world are deficient. Sweat, certain prescription drugs — such as diuretics for blood pressure or to reduce acid — can lower magnesium levels. Redovita Alcohol consumption can also deplete magnesium. Signs of low magnesium include muscle cramps, eyelid twitching, and sometimes even heart palpitations. Taking a magnesium supplement may be helpful.
Recommended daily dose: 350 mg / day or according to the instructions on the package
Calcium
Calcium is one of the most common minerals in the body and on earth. Calcium is responsible for bone and muscle health, including heart muscle contractions. When there is not enough calcium in the diet, a dietary supplement is often considered. It should be balanced with magnesium.
Recommended daily dose: Age 19-50: 2.500 mg/day, Age 51+: 2000 mg / day or according to the instructions on the package
Multivitamins
Quality multivitamin good to take because they help ensure adequate levels of common vitamins and minerals that are often deficient, especially in those who live under stress. During the trip, the diet is often not the healthiest, so a multivitamin helps in taking in the recommended daily dose (PDU), the minimum amount of vitamins and minerals.
Recommended daily dose: According to the instructions on the package
B vitamins
B vitamins they are important for: normal growth and development, release of energy from food, utilization of fats, proteins and carbohydrates, they are cofactors of enzymes important for normal body functions, they are necessary during breastfeeding and pregnancy, for healthy hair, skin and nails, in case of bad eating habits, intestinal flora disorders, good sleep and many others.
Recommended daily dose: According to the instructions on the package
Vitamin D3
Vitamin D, commonly referred to as vitamin D3, has numerous health benefits. Studies have shown that people with optimal levels of vitamin D in their blood have a reduced risk of many chronic disorders.
In many places around the world, including more southern countries, four out of five people have a deficit of vitamin D. It is well known that sunscreen, which blocks UV-A light, also prevents the skin from producing sufficient vitamin D in the presence of sunlight. In a sense, sunscreen is also a vitamin D blocker. For those who need sunscreen to prevent sunburn, vitamin D supplementation should be considered.
Recommended daily dose: 5 µg per day or according to the instructions on the package
Omega-3 Fatty Acids
Omega-3 fatty acids not only do they have a beneficial effect on the heart, but, according to studies, they can also have effects against skin diseases. Omega-3 essential fatty acids consist primarily of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega fatty acids protect the skin from the sun, help gut health and have numerous anti-stress properties.
Recommended daily dose: According to the instructions on the package
Vitamin C
Vitamin C, ascorbic acid, is one of the most researched vitamins. It is soluble in water, which means that any excess vitamin consumed will be excreted in the urine if it is not needed in the body. Vitamin C is a strong antioxidant, supports the immune system, is crucial for the formation of connective tissue and collagen production, and improves iron absorption.
A diet rich in vitamin C is a good way to optimize this important antioxidant. Vitamin C, when consumed orally, also has many benefits for the skin. A 2018 study, in which vitamin C supplements were taken by mouth along with the protein collagen, showed a significant improvement in skin health after just 12 weeks.
In addition, application of vitamin C directly to the face and other parts of the body helps protect the skin from sun damage, according to studies.
Recommended daily dose: 2.000 mg / day or according to the instructions on the package
Bonus: Probiotics
When one thinks of probiotics, one usually thinks of the gut, not the skin. However, 70 to 80 percent of our immune system is actually located in our gut. Therefore, optimizing gut health is important for maintaining a strong immune system.
Since most chronic diseases have to do with excessive damage that occurs somewhere in the body and neadekvatwith immune system repair and response, optimizing the immune response is key. A healthy immune system can prevent health problems of all kinds. In addition, a healthy immune system helps prevent the overgrowth of harmful skin bacteria, which can be especially critical after a sunburn.
Recommended daily dose: According to the instructions on the package
