As we dive into the summer season, we all want to feel our best during some of the busiest and most fun months of the year. But with weekend getaways, midweek BBQs, weddings, graduations, and spontaneous road trips filling up the calendar, our routines can easily take a hit.
This burst of activity, while exciting, can also leave us feeling off balance especially when the summer heat and UV exposure start to pile on. Sure, staying hydrated and wearing SPF are essential (non-negotiables, really!), but there’s more we can do to stay energized, resilient, and feeling great all summer long.
Here are 5 health tips to help you stay grounded, nourished, and thriving through the sunny season, plus how to enhance your summer routine with personalized supplements:
1. Blend Your Custom Powder Formula Into a Smoothie
On busy days, skipping meals or reaching for convenience foods is all too easy. A nutrient-packed smoothie is a quick and refreshing way to fuel your body.
A great way to get your vitamins and minerals in is to order your custom formula in a powder form over the summer, and add it to your smoothie. This encourages consistency with both taking your supplements, and having nutrient dense food.
Adding your personalized supplement blend to your smoothie ensures you’re getting the essential vitamins, minerals, and nutrients you need, in combination with protein and fiber—even when your schedule is unpredictable.
Give this recipe a try!
Ingredients:
1 frozen banana
½ cup frozen mixed berries
1 cup milk, or non dairy milk of choice
1 tbsp peanut butter
1 tbsp cacao powder
1 scoop of protein powder
1 serving of VitaminLab custom formula in powder form
Tip: To have the most success with a neutral tasting powder, avoid adding these ingredients.
2. Add Sun-Protective Ingredients to your Formula
Sun exposure doesn’t just affect the surface of your skin, it can accelerate oxidative stress and aging from within. Protecting your body from the oxidative stress caused by sun exposure (especially UVA and UVB rays) involves supporting your skin and internal systems with antioxidants, polyphenols and nutrients that enhance skin resilience and repair mechanisms. While sunscreen is essential for topical protection, certain supplements may help internally to support your skin’s natural defenses. Include these in your formula to boost your body’s resilience to sun-related stress.
1. Astaxanthin
- What it does: A powerful carotenoid antioxidant that protects skin cells from UV-induced oxidative damage.
- Benefits: Reduces skin inflammation, prevents photoaging, and may increase skin’s tolerance to UV rays.
- Dose: 4-12 mg/day.
2. Vitamin C
- What it does: Neutralizes free radicals and supports collagen production.
- Benefits: Protects against DNA damage from UV exposure, accelerates repair, and supports overall skin integrity.
- Dose: 500-1000 mg/day (split dose is ideal).
3. Vitamin E (mixed tocopherol)
- What it does: Fat-soluble antioxidant that works synergistically with Vitamin C.
- Benefits: Helps protect skin lipids from oxidation, reduces UV-induced skin inflammation.
- Dose: 200-400 IU/day.
4. Coenzyme Q10
- What it does: Mitochondrial antioxidant involved in cellular energy and repair.
- Benefits: Protects against oxidative stress, improves skin repair.
- Dose: 100-200 mg/day.
5. Lycopene
- What it does: Carotenoid that absorbs UV light and reduces oxidative damage.
- Benefits: Increases skin’s natural defense against sunburn, reduces redness and aging.
- Dose: 10-20 mg/day.
6. Green Tea Extract (EGCG)
- What it does: Polyphenols with antioxidant and anti-inflammatory effects.
- Benefits: Reduces UV damage, supports DNA repair.
- Dose: 250-500 mg/day
3. Replenish Electrolytes for Energy & Recovery
Increased sweating from heat or outdoor workouts can deplete your electrolytes, leading to fatigue, muscle cramps, or sluggishness. A daily electrolyte blend with magnesium, potassium, and sodium can help keep your hydration balanced and your energy steady, especially after physical activity.
Make sure you are replenishing based on sweat rate. The more you are exercising throughout the day, the more you should hydrate. Dehydration isn’t just about water loss though—it’s about electrolyte imbalance, especially in hot weather. Sweat depletes sodium, potassium, magnesium, and chloride, which are essential for nerve function, mood and muscle performance.
If you don’t have an electrolyte mix, make your own!
4. Optimize Energy with Sun-Synces Circadian Rhythms
Forget 5am alarms and blue light until midnight—2025 wellness is all about living in rhythm. That means syncing your biological clock with the natural light-dark cycle, which is easier (and more enjoyable) in the summer.
Benefits of circadian alignment include:
- Better sleep quality and recovery
- Increased metabolic efficiency
- Enhanced cognitive performance
Here’s how to sync up:
- Morning light: Spend 10–20 minutes outdoors within an hour of waking.
- Meal timing: Front-load calories earlier in the day when insulin sensitivity is higher.
- Evening wind-down: Dim lights after sunset, use blue-light blockers, and avoid late eating.
For Practitioners: Circadian misalignment is a hidden stressor. Support melatonin production with magnesium, L-theanine, or low-dose melatonin if needed (especially for shift workers or travellers).
5. Elevate Mood Naturally by Creating your Dopamine Menu
You’ve heard of meal prep—but have you heard of dopamine menus?
This new mental wellness trend is all about crafting your daily habits to enhance dopamine production, the neurotransmitter responsible for motivation, pleasure, and focus. Unlike dopamine “hacks” (like endless scrolling or sugar binges), a well-built dopamine menu creates sustainable joy through intentional, biology-aligned choices.
Summer is the perfect season to build your menu, thanks to more sun exposure (hello, vitamin D!), social opportunities, and outdoor movement. Start with these dopamine-friendly pillars:
For Practitioners: Work with clients to identify nutrient gaps that may impair dopamine synthesis, such as low levels of B6, magnesium, or L-tyrosine. Custom formulas can also support dopamine resilience under stress.
With just a few mindful tweaks to your routine—and the right personalized supplement formula—you can feel energized, nourished, and balanced no matter where summer takes you. Whether you’re building your own custom formula or just looking to support key areas like skin, energy, or digestion, small steps go a long way.
