5 Vitamins for Summer Wellness

Summer brings longer days, more time outdoors, and a chance to soak up the sun - but it also places unique demands on our bodies that can leave us feeling off balance. With increased physical activity, heat-induced sweating, and dietary changes while traveling or vacationing, it's easy to fall short on the nutrients that help us feel our best.

Dr. Michael Barnish, Head of Precision Health at REVIV Global, explains that "as the seasons shift, so do our nutritional needs." He adds that summer, despite all its benefits, comes with “increased UV exposure, allergens, and fluid loss”, all of which can impact how our bodies use and require essential vitamins and minerals. “Whether you’re looking to strengthen your immune system or tackle the demands of summer, a little extra support can go a long way,” Dr. Barnish advises.

Here are five essential vitamins and minerals to help you stay healthy, energised, and glowing throughout the sunny season.

Vitamin C is well-known for its role in boosting the immune system, but during summer, it’s also crucial for managing seasonal allergies. Recent studies show that Vitamin C has antihistamine properties, with one study demonstrating that chronic Vitamin C intake reduced blood histamine levels by 38%, helping to mitigate allergy symptoms. Another study found that intravenous Vitamin C significantly lowered histamine concentrations in patients with allergic diseases. 

Beyond its allergy benefits, Vitamin C also acts as a potent antioxidant, protecting cells from oxidative stress caused by increased UV exposure during the summer months. Vitamin C rich foods include guava, acerola cherries, red and yellow peppers, broccoli and spinach. Remember it is heat sensitive, so it is best consuming these foods raw when considering vitamin C intake. Vitamin C can be supplemented in several ways, including through skincare products applied to the skin, oral supplements such as tablets or powders, and through injectable or intravenous treatments.

While our body naturally produces Vitamin D when exposed to the sun, some may still need supplements, especially those who spend little time outdoors, use high-SPF sun protection, or live in northern latitudes. Summer sun may not automatically be enough for everyone. Vitamin D helps absorb calcium and phosphorus for strong bones, and it may also help protect against chronic diseases like osteoporosis and cardiovascular issues. It’s important to get around 15 minutes of sun exposure 2-3 times a week on 25% of your body, but this amount may vary based on your skin tone. Keep in mind that antioxidants like Vitamin C can help protect from the oxidative stress that comes with sun exposure. A simple blood test can determine if you need additional supplementation. Vitamin D-rich foods include fatty fish (like mackerel and sardines), egg yolks, and UV-exposed mushrooms. If necessary, Vitamin D can be supplemented through oral tablets or even injections for higher doses.

Magnesium is essential for hundreds of enzymatic reactions in the body, supporting muscle function, nervous system regulation, and energy production. It also plays a key role in the metabolism of Vitamin D, helping activate and enhance its benefits. With increased sun exposure during the summer, magnesium becomes particularly important to ensure effective Vitamin D production from sunlight. Additionally, magnesium is vital for the body’s antioxidant defence system, protecting against oxidative stress caused by UV radiation. It helps regulate fluid balance, especially when sweating increases in the heat. 

Sweating leads to the loss of electrolytes like magnesium, which can disrupt cellular functions. Research highlights the importance of replenishing magnesium after exercise in hot conditions to maintain electrolyte balance and avoid deficiencies. Magnesium-rich foods include pumpkin seeds, almonds, avocado, spinach, black beans, and dark chocolate. Magnesium can be supplemented through oral tablets or powders, or through intravenous (IV) therapy for higher doses.

Zinc is essential during the summer months due to its role in managing inflammation caused by UV exposure and environmental stressors, such as pollen or frequent travel. It helps regulate skin barrier function by supporting the tight junctions between skin cells, preventing excessive fluid loss from sunburn. Additionally, zinc plays a key role in the function of melanocytes, the cells responsible for producing melanin, the pigment that helps protect skin from UV light. This makes zinc important for maintaining healthy skin and supporting its natural defence against sun damage. 

Zinc-rich foods include shellfish (such as oysters, crab, and lobster), legumes (like chickpeas, lentils, and beans), and seeds (such as pumpkin, sesame, and sunflower seeds). Zinc can be supplemented through oral tablets or powders, or through intravenous (IV) therapy for higher doses.

Selenium plays a crucial role in the body’s antioxidant defense system by helping to produce selenoproteins. These proteins neutralize free radical toxins generated by UV radiation, protecting skin cells from oxidative damage and inflammation. This is particularly important during the summer when increased sun exposure can put skin under stress. 

Additionally, selenium supports immune function by enhancing the activity of immune cells and regulating inflammatory responses, which can be especially beneficial during allergy season. It also helps replenish selenium lost through sweating during intense physical activity, so it's important to maintain adequate intake during the warmer months. Selenium-rich foods include Brazil nuts, seafood, and organ meats. It can be supplemented through oral tablets or powders, or via intravenous (IV) therapy for higher doses.

Summer is the perfect time to boost your health, but it also brings its own set of challenges. The sun, heat, and allergens can all impact how your body feels and functions. To stay at your best, it’s essential to ensure you're getting the right balance of vitamins and minerals. At REVIV, we offer personalised nutrition solutions - such as vitamin IV drips and booster shots - designed to support your immunity, skin health, and energy levels all season long. Whether you're looking to strengthen your defences or keep up with the demands of an active summer lifestyle, REVIV’s science-backed treatments can help you feel your best. Book your REVIV treatment today and power through summer with confidence.