No supplement is essential in summer, but some meet specific needs: replacing the water and electrolytes lost in sweat, topping up protein intake or getting back on a sleep schedule. A useful benchmark: losing more than 2% of body weight in water impairs performance, according to the American College of Sports Medicine (2007).
Which supplements are useful in summer, at a glance?
Five needs come up during the warm season: hydration, skin, recovery after exercise, digestion and sleep. The table sums up what research says about each ingredient and, above all, its limits. It covers the ingredients studied, not any specific product.
Should you take electrolytes when it's hot?
Not always: water is enough for short or light activity, but electrolytes become useful when you sweat heavily or for a long time. Sweat contains water and minerals, mostly sodium. The goal, according to the American College of Sports Medicine position stand, is to avoid dehydration of more than 2% of body weight (2007) and excessive changes in electrolyte balance.
The same document points out that sweat rates and the mineral content of sweat vary a lot from one person to another. There is no universal dose. A simple way to estimate your losses is to weigh yourself before and after exercise. During exercise, a drink containing electrolytes and carbohydrates can offer a benefit over water alone "under certain circumstances", such as a long hike, a weekend ball tournament or a day of physical work in the sun.
At Nova, the Electrolytes powder combines minerals, B vitamins, amino acids and coconut water powder; one serving is mixed in 400 to 500 ml of water. To understand the role of each mineral, read our article on electrolytes in a hydration routine.
Does collagen help your skin in summer?
Perhaps a little, but the evidence is mixed and collagen never replaces sun protection. A 2021 meta-analysis pooled 19 trials and 1,125 participants, 95% of them women. It concludes that hydrolyzed collagen taken for 90 days gives favourable results on hydration, elasticity and wrinkles compared with a placebo.
A 2025 meta-analysis adds nuance. Across 23 trials and 1,474 participants, the overall effect is positive. However, it disappears when only studies without industry funding, or only high-quality studies, are kept. The authors conclude that there is currently no solid clinical evidence. The honest answer is: encouraging results, but still uncertain.
What really protects skin from the sun?
Sunscreen, clothing and shade, not a supplement. Health Canada recommends a broad-spectrum sunscreen with an SPF of 30 or higher (page consulted in 2026), applied generously and reapplied at least every two hours.
Nova's Marine Collagen Complex provides 10 g of hydrolyzed fish collagen, 120 mg of hyaluronic acid, 100 mg of vitamin C and 500 µg of biotin per serving. It contains fish. Our marine collagen guide explains the types of collagen and how to take it.
Which supplements should you choose for sport and recovery?
The priority is your total protein intake for the day; essential amino acids (EAAs) are a convenient way to top it up. The International Society of Sports Nutrition considers an intake of 1.4 to 2.0 g of protein per kilogram of body weight per day (2017) sufficient for most people who exercise. Per meal or snack, it suggests 20 to 40 g (2017) of a high-quality protein.
Essential amino acids are what trigger muscle protein synthesis, and the body cannot make them. The same position stand states that needs can be met with whole foods, and that a supplement is mainly a matter of convenience. One limit to keep in mind: this text comes from a scientific society, and several of its authors work for the supplement industry.
Nova's EAA powder contains the nine essential amino acids, L-carnitine, magnesium, potassium and coconut water powder. For details, see our article on what an EAA mix is for.
Do probiotics help digestion on vacation?
Some strains appear useful when travelling, but the effect is modest and the topic is still debated. A 2007 meta-analysis included 12 trials and calculated a relative risk of traveller's diarrhea of 0.85, about 15% lower than with a placebo. Depending on the destination, this diarrhea affects 5% to 50% of travellers (2007).
The limits matter. This analysis is old, and the effective strains were mainly Saccharomyces boulardii and a mix of Lactobacillus acidophilus and Bifidobacterium bifidum. A result obtained with one strain does not apply to another. The U.S. National Center for Complementary and Integrative Health notes that in most cases we still don't know which probiotics are helpful (2019), and that the risk of harmful effects is greater in people with severe illnesses or compromised immune systems.
Pro-Bio contains more than 22 billion CFU per capsule from five strains. If your discomfort persists, our article on understanding and managing digestive issues reviews the possible causes.
How can you sleep better during long summer days?
Start with your schedule and light exposure; supplements only give a modest boost. Bright evenings, heat and vacations easily push back bedtime. Three ingredients are often suggested.
Does melatonin work?
Yes, but the average effect is small. In a meta-analysis of 19 trials and 1,683 participants (2013) with primary sleep disorders, melatonin reduced the time to fall asleep by 7.06 minutes and increased total sleep by 8.25 minutes on average. Short-term use appears well tolerated by most people, but long-term data are lacking (NCCIH, 2024). Reported side effects include headache, dizziness, nausea and sleepiness.
Dodo gummies contain 3 mg of melatonin each, along with L-theanine, 5-HTP and passionflower extract.
What about magnesium?
The evidence is thin. A 2021 review found only three trials and 151 older adults with insomnia. Falling asleep was 17.36 minutes faster with magnesium, but the authors rate the quality of evidence as low to very low. It is unknown whether this applies to healthy younger adults. Health Canada sets the tolerable upper intake level for magnesium from supplements at 350 mg per day for adults (table updated in 2025).
Mg Pro, Nova's Magnesium Complex, combines magnesium bisglycinate, taurine and vitamin B6.
Can ashwagandha help you unwind?
Studies on ashwagandha suggest a small effect on sleep. A 2021 meta-analysis of five trials and 400 participants reports a "small but significant" effect, clearer at 600 mg per day or more for at least eight weeks. According to NCCIH, ashwagandha may be well tolerated in the short term, up to three months (2023), but rare cases of liver injury have been reported. It should be avoided during pregnancy and breastfeeding.
Zen gummies provide 130 mg of ashwagandha extract each. For the habits that matter most, see our tips to restore your sleep cycle.
What precautions should you take before combining supplements?
Add one product at a time and check for interactions with your medications. Here are the key points, taken from the sources cited in this article.
- Melatonin: people with epilepsy or who take blood thinners should be under medical supervision.
- Ashwagandha: not recommended before surgery or for people with autoimmune or thyroid disorders. Interactions are possible with diabetes and blood pressure medications, immunosuppressants, sedatives, anticonvulsants and thyroid hormones.
- Probiotics: use caution with severe illness or a weakened immune system.
- Magnesium: do not exceed the dose on the label.
- Marine collagen: avoid if you are allergic to fish.
- All products: follow the label directions. A supplement does not replace water, sunscreen or a varied diet.
Frequently asked questions
Should I take electrolytes every day in summer?
Not necessarily. They are most useful on days when you sweat heavily or for a long time. On a quiet day, water and regular meals are enough for most people.
Does collagen protect skin from the sun?
No. None of the studies cited here looks at protection against UV rays. Broad-spectrum sunscreen, clothing and shade remain the foundation.
Can I take melatonin every night?
Short-term use appears well tolerated, but long-term data are lacking. If your sleep problems last more than a few weeks, talk to a health care professional.
How long before I notice an effect?
It depends on the ingredient. In the studies cited, collagen was taken for 90 days and ashwagandha for at least eight weeks. Electrolytes, on the other hand, work the same day.
Do EAAs replace a protein powder?
No. They provide essential amino acids but little total protein. What matters first is your protein intake over the whole day.
Can I take all these supplements at once?
It isn't necessary. Choose based on your real need and add one product at a time. If you take medications, check with a pharmacist or doctor first.
Sources
- Sawka MN et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007.
- de Miranda RB et al. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021.
- Myung SK, Park Y. Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Med. 2025.
- Health Canada. Sunscreens.
- Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017.
- McFarland LV. Meta-analysis of probiotics for the prevention of traveler's diarrhea. Travel Med Infect Dis. 2007.
- National Center for Complementary and Integrative Health. Probiotics: Usefulness and Safety. 2019.
- Ferracioli-Oda E et al. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013.
- National Center for Complementary and Integrative Health. Melatonin: What You Need To Know. 2024.
- Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review and Meta-Analysis. BMC Complement Med Ther. 2021.
- Health Canada. Dietary Reference Intakes Tables: Reference Values for Elements. 2025.
- Cheah KL et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021.
- National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. 2023.
