Your guide to heat-regulating supplements

Extreme heat can cause conditions like heatstroke and heat exhaustion. The risk can increase for people who have chronic health conditions that affect how their body regulates temperature.

Heat regulation supplements like magnesium, electrolytes, and omega-3 fatty acids may help your body manage the heat. They are available over the counter (OTC) and may help provide extra nutrients to support your overall health during hot weather.

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What heat-regulating supplements are available?

Supplements that can help with heat regulation can fit into different categories. Some examples include:

Electrolytes

Electrolytes are minerals and salts essential for maintaining muscle function and hydration. Some of the main electrolytes in the body include:

• sodium
• potassium
• calcium
• phosphorus

When electrolytes get out of balance due to conditions like heat exhaustion, it can affect how your body works and lead to serious complications. Excessive sweating can also lead to loss of water and electrolytes, which can result in heat exhaustion if you don’t drink enough fluids.

This is why replenishing your electrolytes is important after spending time in the heat. You can increase your levels through OTC supplementation or by consuming electrolyte drinks, which you can find in grocery stores.

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Magnesium

Magnesium is an essential mineral that can help maintain heart and brain health. It is part of more than 300 enzyme systems in the body that regulate bodily processes such as blood pressure and muscle function.

However, too much heat may cause the body to lose magnesium. In a small 2019 study of 29 people, researchers found that exercising in the heat led to lower magnesium levels. The research recommended supplementing with magnesium before physical activity in hot temperatures.

Omega-3

Omega-3 fatty acids help provide the body with energy and have anti-inflammatory effects.

There is no evidence to directly support the use of omega-3 fatty acids in heat regulation. However, their anti-inflammatory properties may help support the body’s overall well-being and ability to cope with the heat. 

People can get omega-3 fatty acids as a supplement available OTC or from foods such as:

• fatty fish like salmon, mackerel, and tuna
• flaxseed
• walnuts
• chia seeds
• soybeans

Are heat-regulating supplements effective? 

Dietary supplements don’t undergo the same Food and Drug Administration (FDA) testing for safety and effectiveness as prescription drugs. This means that supplement manufacturers — not the FDA — are responsible for safety testing and must ensure that all information on their labeling is accurate. 

According to the National Institutes of Health, the body best absorbs magnesium supplements that dissolve in liquid. Magnesium citrate and magnesium chloride are better absorbed than magnesium oxide or magnesium sulfate. When choosing a supplement, look at the amount of elemental magnesium on the label.

A small 2021 study of 19 people found that electrolytes alone did not increase hydration compared with water alone. Electrolytes were superior to water when combined with a carbohydrate, though. Hydration happened more quickly with the electrolyte and carbohydrate combination, which is similar to what you might find in a sports drink.

However, this study was very small, so more research is necessary

Omega-3 fatty acid supplements vary greatly and are available as both plant- and fish-sourced omega-3 supplements. Because of the wide variety of types and amounts of omega-3 supplements, it is important to check product labels.

What lifestyle measures can help? 

During periods of extreme heat, the CDC recommends ways to help keep your body temperature well-regulated. 

These include:

• wearing clothing that is loose-fitting and lightweight
• seeking out air conditioning, such as in a library, mall, or cooling center if you do not have air conditioning in your home
• taking a cool shower or bath
• limiting outdoor activity to the morning and evening, when the sun is at its lowest
• resting in the shade
• avoiding exercise in the heat
• stopping physical exertion if you have difficulty breathing
• seeking out rest or shade in the event of lightheadedness, weakness, or confusion
• wearing broad-spectrum sunscreen
• drinking lots of fluids 
• avoiding sugar and alcohol

Seek immediate medical attention if you notice lightheadedness, weakness, or confusion.

It’s also a good idea to watch out for those who are at a higher risk for heat-related conditions, such as people over 65 years, infants and young children, and people with chronic medical conditions.

When to speak with a doctor 

Certain medical conditions can affect how the body regulates temperature and may put a person at high risk for heat-related conditions like heatstroke. Speak with a doctor if you experience a heat-related condition and have a chronic condition, such as:

• multiple sclerosis
• Parkinson’s disease
• diabetes
• Guillain-Barré syndrome
• spinal cord injury

Before taking supplements, it is important to talk with a doctor about any medications you are taking to avoid possible drug interactions.

Some heat-related conditions require immediate medical attention. This includes:

• Heatstroke: Call 911 if you or someone else shows symptoms such as confusion, hot and red skin (this may be difficult to see on darker skin), or loss of consciousness.
• Heat exhaustion: Seek medical support immediately if a person is vomiting or their symptoms worsen or last longer than 1 hour.

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Summary

During moments of extreme heat, your body temperature can fluctuate, which may cause heat-related conditions like heatstroke and exhaustion.

Dietary supplements may help your body remain hydrated when exposed to high levels of heat. Examples include:

• magnesium
• electrolytes
• omega-3 fatty acids

During very warm temperatures, it is also a good idea to stay cool and seek medical attention if you experience any serious symptoms of heat-related conditions.

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