My 12-year-old son has been designated the young doctor for our current journey, which I mentioned in last week’s article about the health benefits of travel. My nephew Hassan is both the chief technical officer and chief financial officer.
These titles aren’t just for fun—they come with real responsibilities.
With the exhilarating unpredictability that travel brings, it’s easy for me to forget to take my vitamins and supplements. Meanwhile, Hassan keeps track of our spending and ensures our phones, plans and technology are being used optimally.
This week, we are sharing the essential vitamins and supplements that can keep you energized, resilient and healthy while traveling—simple yet powerful additions to your packing list that help you stay at your best, no matter where your journey takes you.
One of the biggest challenges when traveling is maintaining a strong immune system. Between airports, public transport and exposure to unfamiliar environments, our bodies are constantly fighting off new germs. Vitamin C is one of the best ways to support immunity on the go. A study published in Nutrients found that vitamin C supplementation reduces the duration and severity of colds by up to 8% in adults and 14% in children. Another review in the Cochrane Database of Systematic Reviews reported that taking at least 200 mg of vitamin C daily can help prevent upper respiratory infections, particularly in people under physical stress—such as travelers dealing with jet lag and exhaustion. Bringing chewable tablets, powders or capsules with at least 500 mg per serving ensures you stay protected.
Another common travel issue is fatigue, whether from long flights, disrupted sleep or increased physical activity.
Magnesium is a must-have supplement for combating jet lag and muscle stiffness. It helps relax muscles, ease cramps, and improve sleep quality—crucial for adjusting to different time zones. A 2012 study in Neuropsychiatric Disease and Treatment found that magnesium plays a key role in regulating melatonin and the body’s internal clock, helping travelers adapt to new time zones faster. It also aids in reducing travel-induced anxiety and improving overall sleep efficiency. Opting for magnesium glycinate or citrate ensures better absorption and effectiveness.
While energy and immunity are top concerns, digestive health often gets overlooked—until something goes wrong. Changes in diet, exposure to unfamiliar bacteria and irregular eating schedules can lead to bloating, discomfort or even traveler’s diarrhea. Probiotics help maintain gut health and digestion, preventing these issues before they start. A meta-analysis in The American Journal of Clinical Nutrition found that probiotics significantly lower the risk of traveler’s diarrhea, with Lactobacillus rhamnosus and Saccharomyces boulardii being the most effective strains. Since 70% of the immune system resides in the gut, a strong microbiome also means stronger overall immunity. Bringing along shelf-stable probiotic capsules with at least 10 billion CFUs is an easy way to stay protected.
Hydration is another major factor that impacts how well you feel during travel.
Flights, hot climates and increased physical activity can quickly lead to dehydration, which in turn causes fatigue, headaches and dizziness. But it’s not just about drinking water—it’s about keeping the right balance of electrolytes in the body. Research in The Journal of the International Society of Sports Nutrition highlights that electrolyte imbalances, particularly low sodium and potassium levels, can contribute to muscle cramps and impaired cognitive function. Having a supply of powdered or tablet electrolytes with sodium, potassium and magnesium—without excessive sugars—can help you stay energized and clear-headed.
Another overlooked but powerful supplement to pack is zinc. It strengthens immunity and speeds up recovery from minor illnesses or wounds—useful for everything from a scratch on a hike to fending off a cold. A 2020 study in BMJ Open found that taking 75 mg of zinc at the onset of a cold can reduce its duration by 33%. Keeping zinc lozenges or capsules with 15-30 mg per serving in your bag ensures you can take them at the first sign of trouble.
Fatigue isn’t just about poor sleep—sometimes it’s a sign your body is missing key nutrients. B vitamins, especially B12 and B6, help convert food into energy, fight exhaustion, and support brain function. A study in Nutrients found that B-vitamin supplementation improves cognitive performance and reduces stress, particularly in individuals experiencing mental fatigue. This is particularly important for vegetarians and vegans, as B12 is primarily found in animal products. A B-complex supplement containing B6, B12 and folate is a great way to maintain mental clarity and energy levels.
For those who struggle with jet lag, melatonin can be a lifesaver. A 2016 study in PLOS Medicine confirmed that melatonin supplements effectively reduce jet lag symptoms, particularly when traveling across five or more time zones. Taking 1-3 mg of melatonin 30-60 minutes before bedtime in the new time zone helps reset circadian rhythms and improve sleep.
Traveling doesn’t have to take a toll on your health. By packing these essential vitamins and supplements, you can support your immune system, maintain energy and adjust to new environments with ease. Whether it’s vitamin C for immunity, magnesium for sleep or probiotics for gut health, each of these supplements plays a crucial role in keeping you healthy on the go.
Next time you’re planning a trip, don’t just think about what to pack—think about how to keep your body functioning at its best. Your future self will thank you.
