Top 5 Supplements to Manage Heat Intolerance

Global temperatures are on the rise, making it essential to find effective ways to keep our bodies cool, particularly when spending time outdoors in scorching weather.

Preventing heat-related illnesses like heat stroke and exhaustion is critical. According to the Centers for Disease Control and Prevention (CDC), heat stroke happens when your body loses the ability to regulate its temperature. It skyrockets rapidly, and your sweating mechanism fails, leaving your body unable to cool down. During a heat stroke, your temperature can reach 106 degrees Fahrenheit (41 degrees Celsius) within 10 to 15 minutes, potentially leading to permanent disability or death.

You can prevent overheating by following these strategies:

Supplements can also play a key role. Here are five to consider.

5: Electrolytes

Dehydration depletes your body of water and crucial salts known as electrolytes. These electrolytes enable sweating, which is essential for cooling down. While they don’t directly combat heat intolerance, they help manage its consequences.

The simplest way to replenish electrolytes is by consuming drinks specifically designed for this purpose. While sports drinks like Gatorade are rich in electrolytes, they often contain high levels of sugar, which may not be suitable for diabetics or those managing their weight. Look for low-sugar alternatives, especially those designed for children.

4: Folic Acid

A 2015 study in the journal Clinical Science revealed that older adults and the elderly struggle to increase blood flow when exposed to heat, unlike younger individuals. This puts them at a higher risk of conditions like heat stroke.

The study found that aging reduces nitric oxide production in blood vessels. Researchers theorized that folic acid and its metabolite, 5-methyltetrahydrofolate (5-MTHF), could enhance vessel function in older adults. Their hypothesis proved correct: folic acid supplements improved cutaneous microvascular function in elderly participants, helping them regulate body temperature even in high heat.

3: Magnesium

Magnesium, the fourth most plentiful mineral in the body, participates in over 600 biochemical processes, such as energy production and protein synthesis. Yet, 56 to 68 percent of Americans lack sufficient magnesium in their diets. Research published in Clinical Physiology and Pharmacology highlighted magnesium's critical role in thermoregulation. The study, though small, was precise, involving men acclimatized in a heat chamber while walking on a treadmill for 10 days. Magnesium was administered on days one, five, and 10 before and after heat exposure.

The researchers concluded that "without adequate magnesium to meet increased demands, repeated heat exposure could lead to severe magnesium deficiency and thermoregulatory failure, such as heat stroke, exertional heat stroke, or other forms of malignant hyperthermia."

What is the Recommended Dietary Allowance (RDA) for magnesium? For men aged 19 to 51 and older, it’s 400-420 mg; for women, it’s 310-320 mg.

2: Potassium

Potassium, a key electrolyte, is especially beneficial for individuals on diuretics. This group faces a higher risk of low potassium levels, increasing their susceptibility to heat stroke, cardiac arrhythmia, and even death. A 2019 BMJ Open study by the University of Pennsylvania's Perelman School of Medicine found that prescription potassium supplements could reduce these risks by nearly 10 percent.

"Hot weather is linked to higher risks of heat stroke, dehydration, heart disease, respiratory issues, and overall mortality. However, those taking furosemide [a diuretic] with insufficient potassium intake face even greater risks," stated senior author Sean Hennessy, Ph.D., in a press release. "As temperatures rise, the survival benefits of potassium become more pronounced."

1: Vitamin E

So far, we’ve focused on supplements for heat stroke and heat intolerance. But what about hot flashes? These sudden bursts of heat, often linked to menopause, are not only uncomfortable but also challenging to manage.

Thankfully, certain supplements, like vitamin E, can provide relief. A 2020 study in Complementary Therapies in Medicine reinforced previous findings about vitamin E’s effectiveness. In this triple-blind, randomized trial, 93 postmenopausal women were divided into three groups: one received curcumin, another took vitamin E tablets, and the third was given a placebo twice daily for eight weeks. Participants recorded their hot flashes before, during, and after the intervention.

The study revealed that both vitamin E and curcumin significantly alleviated hot flashes in postmenopausal women.