Top 5 essential supplements for summer

But there is a third possibility! So...

1. Best case scenario: you’ve worked hard all year to get fit and healthy (and to look good).
2. In a good case: you’ve slipped up on eating and exercise; looking in the mirror isn’t bad, but it doesn’t make you very happy.
3. The worst case scenario is that you’ve been lazy all year and a few weeks before the holidays you’re thinking, „Wow, I wish I could use a few kilos!”

We at Vitamin360 hope you fall into the first category, but if you don’t, that’s okay too! We’ll show you which supplements can get you in shape! We also look at what health products you should be eating specifically in the summer. Because UV radiation levels are getting stronger every year.¹

Let’s start with 2 „no bullshit”, stimultant free fat burners. Vitamin360’s choice of fat burners would be the caffeine-free ones, because they don’t raise blood pressure and therefore don’t interfere with our circadian rhythm. Most people already take in enough caffeine in the form of coffee and energy drinks. We are not advocates of further stressing the heart with extra high doses of caffeine. Strong fat burning effects or not, there are more heart-friendly but also effective alternatives.

It’s important to note that both non-stimultant and thermogenic (caffeine) fat burners only work if your diet is right, i.e. if you are in a calorie deficit. So, if you’re not in summer shape yet and have a little time left, head to the kitchen counter! Here’s to making a variety of healthy but low-calorie meals or even fasting.

1. Q10 + MCT oil

Coenzyme Q10 helps our cells’ tiny engine, the mitochondria, to work energy efficiently by playing a key role in cellular respiration.²⁵ The process driven by the coenzyme Q10 is called the respiratory electron transport chain; this means that energy will be released as electrons migrate. Coenzyme Q10 supplies electrons in this process by alternating between its oxidised and reduced forms. It is also able to provide electrons to our cells damaged by free radicals, so it may have strong antioxidant properties (due to its alternating reduced and oxidised forms). UV rays also release free radicals, so the antioxidant effect of coenzyme Q10 is particularly useful when we expose our bodies to excessive amounts of sunlight.

So coenzyme Q10 makes cells more efficient at producing energy. This means more energy and faster metabolism (nutrient utilisation). Confirming this: studies have also shown the positive effects of coenzyme Q10 on body composition. It is also super healthy due to its detoxifying effects!

Coenzyme Q10 is therefore a mild fat burner, a powerful energiser and a super healthy nutrient for your body, the effects of which can be further enhanced by the addition of MCT oil. The latter active ingredient only if you are intermittently fasting and exercising during your fast! MCT oil promotes the process of entering ketosis. In other words: it encourages your body to use fat for energy. But to do this, you need to empty your glycogen stores. So, for MCT oil to work at its best, follow a 16:8 or 20:4 fast; that is, don’t eat for most of the day and include exercise in your fasting phase. This will help you to perfect your summer form or you can do a last-minute ’fire-fight’. Remember that fasting is useless if you overdo the meal phase and create an energy surplus. Fasting is just a tool to make it easier to get into a calorie deficit. Calories from food do need to be counted!

2. Life Extension - AMPK activator

Is there a tiny bit of fat left that bothers you? And is it mostly on your belly? Then there is an herb that has incredible power. Don’t be scared by the name AMPK activator! The main active ingredient in the formula is extract of five-fingered ginseng, a treasure given to us by nature.

Generally speaking, all the factors involved in cellular energy use have a greater or lesser fat burning effect. As we have seen from the example of coenzyme Q10, more efficient energy production allows us to use more nutrients (and therefore more fat). This means that if our energy processes work more efficiently, our metabolism will speed up. Small wise: metabolism: refers to the sum of the breaking down and building up processes in the body. And a fast metabolism colloqually means that the breakdown processes dominate.

There are many known supplements that can help burn fat as an energy cofactor: acetyl-l-carnitine^5,6, l-citrulline⁷, B vitamins^2-5, pyruvic acid⁸ and so on. Amongst the sea of natural fat burners, why did we choose five-finger ginseng extract over Q10 and MCT oil?

Herbs have an arsenal of active ingredients. Rather than relying on the power of a single component, they instead have a broader range of effects. Although broad spectrum action may come at the expense of a focused effect, that’s why we recommend five-fingered ginseng with coenzyme Q10 and MCT oil.

So five-fingered ginseng also contains a lot of active ingredients. Some of these are able to stimulate the activity of our enzyme AMPK (5'-AMP-activated protein kinase).^9-11 And AMPK is the main energy sensor in our body. It detects the breakdown of ATP (adenosin triphosphate), our basic energy source. If it senses that ATP is low, it triggers the oxidation of sugars and fatty acids to produce ATP. ¹² In other words, five-finger ginseng can help you use fatty acids faster and more accurately and improve physical performance. There are a number of studies confirming its positive effects on obesity and strength levels.^9-11,13-17 The formula is completed by the active ingredient hesperidin, extracted from citrus fruits, which may also have AMPK-stimulating effects.^27-29

Furthermore, since both five-finger ginseng extract and hesperidin stimulate autophagy¹⁸, it would be worst using Life Extension’s AMPK activator product at the beginning of intermittent fasting with Q10 and MCT oil. This is because autophagy is the process by which cells digest their own damaged cellular components (namely the mitochondria) during starvation, providing energy while regenerating the whole body.²⁶

3. Skin care oils

In summer we are exposed to the sun more and the UV rays are stronger. In addition to regular use of sunscreen (which is strong enough for you skin type), it is also important to follow up with sun-exposed skin. Each of the following oils can help regenerate the skin’s epithelial cells and support sunburn regeneration through their anti-inflammatory properties.¹⁸ PS: avoid sunburn from very far away!

• Coconut oil
• Argan oil
• Jojoba oil
• Borage oil
• Hazelnut oil
• Soya Bean oil
• Oat oil

You can broaden the spectrum of skin regenerating ingredients with Vitamin360’s recipe.

Take a 150 ml jar. Add 125 ml Now Foods Liquid Coconut Oil or Now Foods Jojoba Oil, and feel the rest with Now Foods Argain Oil, Organic.

4. Now Foods Green Tea Extract

In addition to sunscreen and aftercare, you can also help protect against the sun’s harmful effects internally.

Free radicals are released in skin cells damaged by UV rays.¹⁹ Antioxidants are designed to destroy this.²⁰ Good thing to active ingredient in green tea extract, EGCG (epigallocatechin gallate), is a super-powerful antioxidant. Studies have specifically found that green tea extract (both orally and when applied to the skin) can protect against the side effects of UV radiation and has a sea of health-promoting benefits – just to stick with the summer metaphors.^21-24

Therefore, in addition to the long-term use of Omega-3, which is also detoxifying and cell regenerating, we should also include green tea extract in our supplementation routine.

5. Protein powder

A really quality protein powder is a must for your holiday! If you want to stay in shape, these shakes are an easy-to-portion source of protein.

Speaking from experience, you don’t have to worry about meal prepping on holiday. Between two meals (especially if they are without protein), throw in a shake! Your muscles will thank you in the post-holiday workouts!

A protein powder for vegans: BioTechUSA Vegan Protein Bar

A protein for meat lovers: MuscleMeds Carnivor^TM

And a protein for those who can tolerate milk: Nutrend 100% Whey Protein

We wish you happy holidays!