Summer at home has a way of filling every hour — school's out, the diary fills up fast, and somewhere between the beach trips, BBQs, and keeping the kids entertained, it's very easy to forget about your own health. Sound familiar?
The good news is that a little awareness goes a long way. Even during the warmer months — when you'd think nutrition would be the last thing to worry about — some vitamin gaps are surprisingly common for women . Knowing what to look out for means you can do something about it before you start feeling run down.
Here's a friendly guide to the vitamins and minerals that mums most commonly fall short on during summer, and what you can do to keep your energy and wellbeing topped up.
Vitamin D — Yes, Even in Summer
This one surprises a lot of people. Surely we get enough vitamin D from the sunshine? In theory, yes — but in practice, our geography means our sunlight isn't always strong enough to trigger sufficient vitamin D production, even in July and August. Add in the fact that many of us are rushing kids to activities, sitting in cars, or working indoors for much of the day, and it's easy to see why levels can stay low.
Vitamin D plays a crucial role in bone health, immune function, and mood regulation. Low levels can leave you feeling fatigued, a little low in yourself, or noticing more aches than usual. The Irish Health Service Executive (HSE) recommends that adults consider a daily vitamin D supplement of 15 micrograms (600 IU) year-round.
To support your levels naturally, try to get outside for 15–20 minutes of direct sunlight on your arms and legs during the middle of the day when UV levels are higher. Foods like oily fish (salmon, mackerel), eggs, and fortified cereals or dairy alternatives also contribute, though food sources alone are rarely enough in Ireland.
Iron — Especially If You're Feeling Exhausted
Tiredness is something many mums chalk up to busy life — and sometimes that's fair enough. But persistent fatigue, breathlessness, pale skin, or difficulty concentrating can be signs of low iron, and it's one of the most common deficiencies among women of reproductive age.
During summer, iron can actually dip further if you're sweating more (iron is lost through sweat), eating lighter meals, or simply not getting the variety of food you might normally manage when life is more routine.
Good food sources of iron include red meat, lentils, beans, dark leafy greens like spinach and kale, fortified cereals, and tofu. One helpful tip: pair iron-rich plant foods with a source of vitamin C (like a squeeze of lemon or a glass of orange juice) to help your body absorb the iron more effectively. If you suspect your levels are low, it's worth asking your GP for a simple blood test — iron deficiency is very treatable once identified.
Magnesium — The One Many Women Don't Think About
Magnesium tends to fly under the radar, but it's involved in hundreds of processes in the body — from energy production and muscle function to sleep quality and stress management. And when life gets busier in the summer, stress can quietly deplete magnesium levels.
Signs you might be running low include difficulty sleeping, muscle cramps (particularly in the legs at night), feeling more anxious than usual, and headaches. If any of those sound familiar, it might be worth looking at your magnesium intake.
The good news is that magnesium is found in a wide range of everyday foods: nuts and seeds (particularly pumpkin seeds and almonds), dark chocolate, whole grains, bananas, avocados, and leafy greens. If you're eating plenty of processed foods or sugary snacks — which can creep in more during the holidays — your magnesium intake may well be lower than ideal. A good quality magnesium supplement can also be helpful, particularly if sleep or muscle tension is a concern. It's always worth checking with your GP or pharmacist before starting a new supplement, especially if you have any existing health conditions.
Vitamin B12 — Worth Paying Attention To
Vitamin B12 is essential for energy, nervous system function, and the production of red blood cells. Women who follow a vegetarian or vegan diet are at higher risk of deficiency, since B12 is found almost exclusively in animal products. But it can also be an issue for women who have certain digestive conditions, are on long-term medication like metformin or proton pump inhibitors, or who are simply not eating as varied a diet as usual during the summer rush.
Symptoms of B12 deficiency can be subtle at first — fatigue, brain fog, tingling in the hands or feet, or a sore tongue. Because the symptoms overlap with so many other things, it often goes undetected for a while.
If you eat meat and dairy, you're likely getting a reasonable amount of B12 through foods like beef, fish, eggs, and milk. If you follow a plant-based diet, fortified foods (such as certain plant milks, nutritional yeast, or breakfast cereals) and a B12 supplement are strongly recommended. Again, a blood test from your GP is the most reliable way to check your levels.
Vitamin C — Don't Assume Summer Takes Care of It
With fresh strawberries, salads, and smoothies more appealing in summer, you might think vitamin C looks after itself. For many people it does — but if meal routines go out the window during the holidays or the kids' food preferences start dictating what's in the house, your own intake can slip.
Vitamin C is important for immune function, skin health, collagen production, and helping the body absorb plant-based iron. Signs of low intake can include feeling run down more than usual, slow wound healing, or dry and rough skin.
The good news here is that vitamin C is abundant in many summer-friendly foods: strawberries, kiwis, oranges, peppers, and broccoli are all excellent sources. A varied diet with plenty of colourful fruit and veg should keep you well covered — but it's a good reminder to make sure you're not just feeding the rest of the family while skipping proper meals yourself.
Simple Steps to Keep Your Nutrition on Track This Summer
It doesn't have to be complicated. Here are a few gentle, practical habits that can make a real difference:
Take a daily vitamin D supplement — the HSE recommends this for all adults in Ireland, regardless of the time of year.
Keep easy, nutritious snacks within reach — nuts, seeds, fruit, and yoghurt are all quick wins when you're on the go.
Stay hydrated — it's easy to confuse tiredness with dehydration during warmer days.
Don't skip meals — when you're busy managing everyone else, it's tempting to graze rather than sit down and eat properly. Even something simple counts.
Book a check-up — if you've been feeling off, tired, or not quite yourself, a blood test with your GP can give you real clarity and peace of mind.
Consider a good quality multivitamin designed for women if you know your diet is limited — but talk to your pharmacist about what's right for you.
A Gentle Reminder — You Matter Too
It's so easy, as a mum, to make sure everyone else is getting their five-a-day while your own lunch ends up being whatever's left on the kids' plates. Summer can amplify this, with routines disrupted and your focus entirely on making the season special for your family.
But your health is just as important — and when you're well-nourished and feeling good in yourself, everything else is that little bit easier too. So add yourself to the to-do list this summer. You deserve to be on it.
If you're concerned about any symptoms or think you may have a vitamin deficiency, always speak to your GP. A simple blood test can check your levels and guide any treatment or supplementation that's right for you.
