June 19, 2020

What are the best vitamins to take during the summer?

Summer is just around the corner (with the official start date of June 20th!) which means more beach days, tanning, and outdoor adventures. Being aware of how the weather and season can affect your body is important when maintaining a healthy lifestyle because with each season comes differing weather and habits. In the summer months, due to higher temperatures, some resulting issues might be dry or sun burnt skin, low energy, and heat stroke or exhaustion. Thankfully there are ways to help combat these summer troubles, especially when it comes to taking specific vitamins.  

Vitamin E

Vitamin E is one of the most beneficial vitamins for skin protection, especially when you are dealing with a high UV. In fact, Vitamin E can prevent sunburn cell formation and help you recover from a sunburn faster (1). It can also aid in the prevention of skin cancer when exposed to too much sun, while improving the protective properties of the skin barrier and reducing inflammation (2). 

Next time you're putting on sunscreen in preparation to soak up the high UV, you might want to also think about adding some Vitamin E to your diet. The recommended daily value of Vitamin E for women is 15g, and it is plentiful in sunflower seeds, almonds, and hazelnuts (3). 


In addition to Vitamin E, Astaxanthin is one of the most powerful antioxidants when it comes to promoting skin protection. In a study conducted with mice, it was determined that astaxanthin helped effectively shield their skin from UV rays (4). This antioxidant has also been proven to help prevent inflammation, decrease dryness, and slow down the wrinkling of skin (5). If you are planning on spending a day in the sun, remember to eat your GEM beforehand to get your recommended daily dose of 4mg of Astaxanthin!   


From adventurous summer vacations, keeping up with your kids at the beach, or hiking with friends, high energy is a crucial aspect to an enjoyable summer. Ashwagandha is known for its rejuvenating properties, and is often taken as a treatment for exhaustion or general weakness (6). If you want an increase in energy, indurance, or stamina, ashwagandha is the supplement for you (6)! Additionally, if you are planning on keeping up a workout regimen during the summer, ashwagandha helps increase muscle strength and promote recovery (7). Be sure to eat your GEM to receive 130mg of ashwagandha daily.  

Vitamin D: The Sunshine Vitamin

Around 1 billion people worldwide of varying ages and ethnicities are deficient in Vitamin D (8). Vitamin D can help reduce your risk of cancer, diabetes, and heart disease, in addition to improving your mood (9). What better time to get an adequate amount of the sunshine vitamin than during the summer! It is important to do so safely and not for extensive periods of time though, because the sun does pose certain dangers like sunburns or even skin cancer. When getting Vitamin D from the sun, the amount someone obtains depends on how sun reactive their skin type is, their geographic location, and the time of day (10)

Because the risk of skin cancer might be high for some people, getting Vitamin D from the sun is not ideal for everyone. The recommended amount of vitamin D is between 400 and 1000 IU daily (10). The best food sources of vitamin D are fatty fish and fish liver oils, but it is difficult to get a sufficient amount from food, so experts recommend supplemental intake (9). Each GEM bite contains 100% DV of plant-based Vitamin D to fill the gaps in your diet. 

Keep these vitamins in mind when dealing with the health issues summer can throw at you. Otherwise, remember to drink lots of water, protect your skin, and enjoy the summer weather! 


1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/

2. https://www.skincancer.org/blog/can-your-diet-help-prevent-skin-cancer/#:~:text=Vitamin%20E,to%20act%20as%20protective%20barriers.

3. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

4. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0171178

5. https://www.mdpi.com/2072-6643/10/4/522/htm

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/

7. https://pubmed.ncbi.nlm.nih.gov/26609282/

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

9. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/

10. https://www.jwatch.org/jd201006040000002/2010/06/04/how-much-sunlight-equivalent-vitamin-d

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