Summer is the season of sunshine, outdoor adventures and longer days, but it also brings challenges such as dehydration, heat-induced fatigue, and fluctuating immunity. Thankfully, nature offers us a toolkit of herbs and minerals that can help our bodies stay energised, cool, and balanced. In this guide, we explore five essential herbs and supplements for summer wellness, how they benefit your health, and how to incorporate them into your daily routine.
1. Magnesium
Magnesium is a powerhouse mineral involved in over 300 enzymatic reactions in the body, playing a critical role in energy production, muscle function and nervous system regulation. Despite its importance, magnesium is often under-consumed in modern diets, making it one of the more common yet overlooked deficiencies.
During summer, our need for magnesium can increase. Hot weather, more time outdoors, and heightened physical activity all lead to greater magnesium loss through sweat. This can result in familiar warm-weather complaints such as fatigue, muscle cramps, irritability, restlessness, and even poor sleep. Ensuring adequate magnesium intake can make a real difference to how you feel this summer.
How Much Magnesium Do You Need?
According to NHS guidelines, men aged 19–64 need 300mg of magnesium daily, and women need 270mg. This should ideally come from magnesium-rich foods (leafy greens, nuts, seeds, whole grains) and quality supplements. Despite a balanced diet, many still fall short - especially in summer when magnesium needs naturally rise.
Napiers Sea Pure Magnesium:
For an easy way to maintain magnesium levels this summer, try Napiers Sea Pure Magnesium. Sourced from the mineral-rich waters of the Irish Sea, this high-strength, bioactive marine magnesium will help to keep you energised and balanced during the summer months. Its natural richness in trace minerals enhances both absorption and utilisation by the body.
To find out more about Napiers Sea Pure Magnesium, click here.
2. Chamomile
Chamomile is a trusted herb known for its calming effects on mind and body. It can help ease tension, reduce stress, and support restful sleep, especially helpful during summer when heat, travel, and overstimulation can disrupt routines. Chamomile steps in as a reliable herbal ally, helping to soothe frazzled nerves, calm the digestive system, and bring a sense of ease that supports deep, refreshing rest.
How Can I Incorporate Chamomile Into My Routine?
When taken as a tea, chamomile is a natural way to stay grounded and well-rested through the height of summer. When taken alongside a blend of other herbs, chamomile can enhance their collective bioavailability, making it easier for the body to metabolise and use them.
Napiers Summertime Herbal Tea Blend:
A great way to include chamomile in your summer wellness routine is through Napiers Summertime Herbal Tea Blend. This refreshing infusion includes chamomile along with nettle, elderflower, and eyebright - the perfect seasonal support tea for hayfever, heat stress, and general vitality. To get the best results, start taking it daily from spring onwards to enjoy the protective health benefits of herbs.
3. Vitamin D
Vitamin D is essential for strong bones, a healthy immune system, and emotional balance. While summer brings more sunlight, many people still fall short due to sunscreen, time spent indoors, or living in less sunny areas. Research shows that inadequate vitamin D levels may lead to the elevation of the parathyroid hormone (PTH), which is associated with depression and mood imbalances. Even in the warmer months, maintaining healthy vitamin D levels is key to overall wellbeing.
How Much Vitamin D Do You Need?
According to NHS guidelines, adults should aim for at least 10mcg or 400 iu of vitamin D per day. However, this is a baseline - many experts recommend a higher intake, especially when exposure to natural sunlight is limited or inconsistent. Since vitamin D is found in only a few foods (like oily fish, egg yolks and fortified products), supplements are often the most reliable way to meet your needs year-round.
Napiers Vitamin D3 & K2 Spray:
For a convenient and powerful boost, the Napiers Vitamin D3 and K2 Spray is an effective way to support your daily vitamin needs.
This advanced formula delivers 1000 IU of plant-derived vitamin D3 per spray, providing 500% of the recommended daily amount, in a single, easy-to-use format. It’s complemented by vitamin K2, which plays a key role in the absorption of vitamin D3, while ensuring it gets absorbed in the right places in our body. This powerful pairing supports healthy bones, immune balance, and optimal vitamin absorption. Whether you're basking in the sun or mostly indoors this summer, adding a high-quality vitamin D supplement to your daily routine is a simple yet impactful way to keep your health on track.
4. Peppermint
Peppermint is a naturally cooling herb valued for its refreshing aroma and health benefits, especially in summer. Known for soothing the digestive system, it helps relieve bloating, nausea, and discomfort, which are common issues during travel or after rich meals. Its high menthol content relaxes gastrointestinal muscles, easing spasms and supporting smoother digestion. This makes peppermint useful for occasional indigestion or post-meal discomfort, particularly in the heat. Its cooling nature also helps reduce mild tension during warm weather.
Whether as tea or extract, peppermint offers a simple, pleasant way to support digestion and stay comfortable through seasonal changes.
Napiers After Dinner Mint Mixture:
For a more targeted approach to digestive comfort, Napiers After Dinner Mint Mixture is a great go-to. This traditional digestif blend combines peppermint oil, fennel seed extract, and acacia, creating a soothing and effective formula designed to be sipped after meals.
This product combines time-honoured digestive herbs for fast, effective relief. Peppermint eases bloating, fennel helps release gas and relax muscles, and acacia, a natural prebiotic, supports gut health and balance. Simply add a teaspoon to warm or cold water and sip after meals.
More potent than traditional mint teas, it's ideal after heavy or late meals, and perfect for travel or busy summer days.
5. Vitamin C
Often linked to winter wellness, vitamin C is just as vital in summer. Sun exposure, pollution, and travel can increase your body’s need for this powerful antioxidant, making it essential to stay topped up - even with a fruit and vegetable-rich diet.
Vitamin C boosts immunity, supports collagen synthesis for healthy skin and tissues, and helps repair sun-damaged skin. It also combats oxidative stress and may shorten infections. Whether travelling, sunbathing, or navigating urban pollution, vitamin C keeps your defences strong and skin radiant.
How Much Vitamin C Do You Need?
The NHS recommend adults need 40 mg of vitamin C a day. The key is consistency and bioavailability: your body benefits most from vitamin C when it’s taken in well-absorbed forms and paired with compounds like bioflavonoids that enhance its uptake.
Napiers Cranberry Extract:
If you’re looking for an easy, high-quality way to supplement your vitamin C intake this summer, look no further than Napiers Cranberry Extract with Vitamin C. This supplement combines the immune and skin health benefits of vitamin C with the antioxidant power of cranberries.
Each serving delivers a high-strength dose of 250 mg concentrated cranberry extract, which is equivalent to 10,000 mg of fresh cranberries. Rich in antioxidants with a minimum of 7% proanthocyanidins to support urinary tract health and combat free radicals, along with 30 mg of vitamin C to boost immune defences, promote collagen formation, and improve iron absorption.
Incorporating a high-quality supplement like Napiers Cranberry Extract with Vitamin C into your daily routine is a simple yet powerful way to stay resilient, radiant, and well-supported throughout the summer season.
Final Thoughts:
Whether you're managing stress, avoiding sunburn, or maintaining energy for adventures, incorporating these herbs and supplements into your summer routine can enhance your overall wellness. Napiers’ trusted products make it easy to embrace nature’s remedies with confidence.
FAQs:
What’s more effective than peppermint tea for digestion?
Napiers After Dinner Mint Mixture combines peppermint, fennel, and acacia for a powerful digestive blend. It’s a potent alternative to teas and great for use after heavy or late meals.
How do I know which supplements are worth taking in summer?
Look at your lifestyle, diet, and how your body responds to heat or seasonal changes. You may benefit from targeted support. Focus on high-quality supplements with good bioavailability and formulas suited to your specific needs.
Do I still need vitamin D in summer?
Yes! Even with more sunshine, sunscreen, indoor work, and cloudy climates can limit your vitamin D absorption. Deficiency can affect your mood, immunity, and energy levels.
What role do antioxidants play in summer health?
Antioxidants like vitamin C protect your cells from oxidative stress caused by sun exposure, pollution, and physical exertion. They support immune function, collagen production, and skin repair, helping you stay resilient and radiant throughout the season.
How long does it take for supplements to work?
The effects of supplements vary. Some may work within hours, while others may take a few weeks of consistent use to show full benefits.
What vitamin is good for hot weather?
Research has shown that supplementing with vitamin C (ascorbic acid) helps with response to heat stress. It can also be used to treat heat rash which has already developed on the body.
