In summer, we eat more fruits. Do we need supplements?

Market stalls are overflowing with strawberries, cherries, and the first blueberries. At home, a bowl of fruit sits on the table, tempting you to reach for it. On a hot day, instead of a heavy meal, you grab a handful of berries, and it feels just right: light, refreshing, healthy.

A thought crosses your mind: "I eat so much fruit in the summer. Maybe I don't need supplements at all right now?"

That's a good question. Fruit is indeed great – and yet it only covers part of what your body needs in the summer. Let's take a closer look.

Fruit in summer – truly excellent

Let's start with the good news, because there's a lot of it. Fruits and berries have earned every word of praise.

They are one of the best sources of Vitamin C, contain potassium, folate (B9), dietary fiber, and water, and their color comes from antioxidant polyphenols. Vitamin C contributes to the normal functioning of the immune system and helps protect cells from oxidative stress, while potassium contributes to the normal functioning of muscles and the nervous system. It's no wonder that the general recommendation for everyone is to eat a wide variety of fruits and vegetables, about 800g per day.

So no, QED will certainly not ask you to eat fewer strawberries. On the contrary, summer is the best time to fill your plate with colors. It's just worth knowing which substances that plate provides in abundance, and which are more conveniently obtained from other sources.

Three substances almost absent from fruit

Fruits are rich in many substances, but several are almost absent – and no portion will change that. What's more, the summer rhythm can even quietly deplete some of them.

Three such substances are especially important for us in summer: Vitamin D, magnesium, and Vitamin B12. All three perform serious functions, and a handful of cherries simply won't cover their needs.

What these substances do in your body

Vitamin D – the summer paradox. We've been told that in summer there's definitely enough Vitamin D – after all, there's more sun than ever. However, sunscreen (which you MUST apply – I'm not kidding), working indoors, and our northern latitude mean that less Vitamin D is produced in the skin than it should be. And fruit contains almost no Vitamin D; most of it is found in fatty fish, eggs, and supplements. Vitamin D contributes to the normal functioning of the immune system and muscles, helps absorb calcium, and is necessary for maintaining normal bone health, so we can't do without it.

Magnesium – what you sweat out. Heat, longer walks, and outdoor workouts increase the need for magnesium. When we sweat, we literally flush it out: intense physical activity can increase magnesium requirements by 10–20% due to sweating. And fruits contain very little magnesium. We need magnesium because it helps reduce fatigue and tiredness, contributes to the normal functioning of muscles and the nervous system, and to electrolyte balance – precisely those functions that work double shifts in summer.

Vitamin B12 and folate – a pair you won't find in fruit. Folate (B9) is abundant in fruits and greens. But B12 is different: it is found almost exclusively in animal-based foods, and practically absent in plants, so you won't replenish it with fruits and berries. B9 and B12 are needed together because they work as partners, complementing each other. Both of these vitamins contribute to normal blood formation and help reduce fatigue and tiredness. B12 also contributes to the normal functioning of the nervous system and energy metabolism.

5 summer steps for body completeness

Choose fruits of various colors. Different colored fruits provide different polyphenols. A handful of blueberries, a few cherries, and a handful of currants offer more than just the sweetest berries.
Combine fruits with protein or fats. Berries with Greek yogurt, an apple with a handful of nuts. This provides more even energy, and fat-soluble vitamins are better absorbed.
Save fruit for dessert or a snack. A handful of cool cherries is refreshing and perfect between meals, but compose your lunch plate with proteins, vegetables, and good fats.
Drink enough water on a hot day. When you sweat, your body needs both water and electrolytes. Fruits contain water, but you won't cover your entire needs with them.
Start your morning with daylight. This is very good for your internal clock. This isn't about Vitamin D: light helps with rhythm, but Vitamin D itself is most reliably obtained from food or supplements in our latitude.

So where do supplements come in?

Supplements are designed to perform a different task: they fill the gaps left by fruits and berries. A good, wholesome lunch plate remains the foundation of everything, and food supplements fill specific gaps.

This is precisely what QED Energy was created for. Its base consists of B vitamins (B12, B6, B3), which help reduce fatigue and tiredness and contribute to normal energy metabolism and nervous system function – precisely the B12 that you won't find in a handful of berries. It contains no caffeine, so energy is maintained evenly throughout an active summer day.

Summer conclusion

Eat fruit. Enjoy berries. Pick strawberries straight from the patch, taste cherries, and don't worry about every single berry, because it's a wonderful part of summer.

And simply consciously incorporate a few substances that your body might miss in a summery fruit and berry diet. When you know where gaps can appear, it's quite easy to fill them. Have a delicious summer from QED. 🍓

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FAQ

Can I stop taking supplements in summer because I eat a lot of fruit?

Fruits provide plenty of Vitamin C, potassium, and folate, but contain almost no Vitamin D, magnesium, or B12. The need for these substances remains in summer, and the need for magnesium even increases due to heat and activity. So fruits and food supplements complement each other perfectly, each covering its own part of the need.

Do fruits contain Vitamin D?

Almost none. Vitamin D is primarily produced in the skin when exposed to sunlight or obtained from fatty fish, eggs, and supplements. In summer, sunscreen and spending the whole day indoors can limit its production in the skin.

So how many fruits, berries, and vegetables are enough per day?

The general recommendation is up to about 800g of fruits and vegetables per day combined. Practically, this means a few handfuls of berries and a good portion of vegetables. The most important thing is variety and daily consumption.