What supplements can you take for better heat adaption?

Supplements for Better Heat Adaptation

The human body has an incredible ability to adapt to different climates and environmental conditions. However, it can often struggle to cope with extreme heat, and this can lead to heat stress, heat stroke, dehydration, and even death in some cases. Here are some supplements you can take for better heat adaption.

1. Vitamin C

Vitamin C is an antioxidant that can reduce oxidative stress caused by heat exposure. It has been found to protect the body against heat-induced damage by maintaining the integrity of the protective barrier in the skin (Jameel, Rao, Ciddi & Rao, 2014). You can supplement with an over-the-counter vitamin C pill or consume foods that are rich in this nutrient such as oranges, strawberries, and bell peppers.

2. Coenzyme Q10

Coenzyme Q10, a compound found naturally in the body, can improve heat tolerance by enhancing cellular energy production and acting as an antioxidant (Roi & Rotter, 2019). This supplement can be obtained from foods like beef, soy oil, sardines, and peanuts, but it is also available in supplement form.

3. Magnesium

Magnesium is a crucial mineral that helps to regulate body temperature. It aids in the function of the body's cooling mechanism and can help prevent heat cramps, which are usually caused by a magnesium deficiency (Mariele, Lopes & Nunes, 2013). Foods high in magnesium include almonds, spinach, and black beans, but you can also take a magnesium supplement.

Remember, while supplements can aid in heat adaptation, it's also essential to stay well-hydrated, refrain from overexertion during peak heat hours, and wear loose, lightweight clothing to allow the body to cool effectively. Always consult a healthcare professional before starting a new supplement regimen.

- Jameel, F., Rao, S., Ciddi, V., & Rao, A. V. (2014). Effects of vitamin C on oxidative stress in asebocytes induced by high glucose: an in vitro study. Journal of Cosmetic Science, 65(1), 37–46.

- Roi, G. S., & Rotter, A. (2019). Coenzyme Q10 supplementation decreases oxidative stress and improves physical performance in young swimmers; a pilot study. Open Sports Med J, 3, 17–23.

- Mariele, K., Lopes, G., & Nunes, F. R. H. (2013). Low magnesium levels and FMS scores in healthy premenopausal women. ISRN Pain, 2013.