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Travel is fun, but it's also hard on the body. Dehydration on flights, jet lag, new food and late nights all add up, and the last thing you want is to feel run down on a trip you've been looking forward to.
Hot destinations make it harder. A round of golf in Arizona, a week in Tamarindo or a stay in San Salvador means a lot of sweating, and a long-haul flight on top of that can leave you feeling flat for days.
These are five supplements that are easy to pack and that many frequent travellers keep in their bag, with notes on who they suit and what to check first.
I'm not a doctor and this isn't medical advice. Always check with your doctor or pharmacist before starting a new supplement, especially if you take any medication.
Quick Picks
Short on time? Here are my top picks at a glance.
Best for hot climates: LMNT Zero Sugar Electrolytes Variety Pack
Best for winding down: Doctor's Best High Absorption Magnesium Glycinate
Best for new food: Culturelle Digestive Daily Probiotic
Best for busy airports: Airborne Immune Support Effervescent Tablets
How to Choose Travel Supplements
Easy to pack. Single-serve sticks, capsules and tubes travel better than big tubs.
No refrigeration needed. Shelf-stable products are the only practical option on the road.
Clearly labelled. Keep supplements in their original packaging, as some countries check unlabelled pills at customs.
Right for you. Check with a doctor or pharmacist first, especially if you take any medication.
1. LMNT Zero Sugar Electrolytes Variety Pack
Cabin air is dry and it's easy to arrive dehydrated. Single-serve electrolyte sticks fit in any bag, mix into a bottle of water and are especially useful in hot destinations or after a round of golf in the sun.
Best for: Hot destinations, golf in the sun and long flights.
Good to know: Electrolyte drinks are salty on purpose. Start with half a stick if you're not used to them.
2. Doctor's Best High Absorption Magnesium Glycinate
Magnesium is one of the most popular supplements for winding down in the evening. Glycinate is the form people usually choose because it's gentle on the stomach, which matters when you're already eating unfamiliar food.
Best for: People who want an evening routine to help them wind down.
Good to know: Talk to your doctor before taking magnesium if you have kidney problems or take other medication.
3. Airborne Immune Support Effervescent Tablets
Planes, airports and crowded tours mean lots of contact with other people. Airborne combines vitamin C, zinc and other vitamins in a fizzy tablet that drops into a glass of water, and the tube is light and easy to pack.
Best for: Busy travel days with airports, planes and crowds.
Good to know: It's not a replacement for good sleep, water and washing your hands.
4. Natrol Melatonin Gummies
Crossing several time zones can leave you wide awake at 3am. Melatonin is commonly used to help reset the body clock, and gummies are easy to take without water.
Best for: Trips across several time zones.
Good to know: Melatonin rules vary by country, and in some places it needs a prescription. Check before you fly and speak to your doctor about whether it's right for you.
5. Culturelle Digestive Daily Probiotic
New food and water can upset your stomach. Many travellers start a daily probiotic a week or so before a trip. Culturelle's capsules don't need refrigeration, so they're easy to travel with.
Best for: Anyone with a sensitive stomach on trips.
Good to know: Many people start a probiotic a week or so before they travel.
At a Glance
LMNT Zero Sugar Electrolytes Variety Pack: Hot destinations, golf in the sun and long flights.
Doctor's Best High Absorption Magnesium Glycinate: People who want an evening routine to help them wind down.
Airborne Immune Support Effervescent Tablets: Busy travel days with airports, planes and crowds.
Natrol Melatonin Gummies: Trips across several time zones.
Culturelle Digestive Daily Probiotic: Anyone with a sensitive stomach on trips.
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Frequently Asked Questions
Can I take supplements on a plane?
Yes. Pills, capsules and powders are usually fine in your carry-on. Keep them in the original packaging and check the rules for your destination.
Do I need electrolytes if I'm just drinking water?
In hot weather or after a lot of sweating, water alone may not be enough. Electrolytes help replace the salt you lose.
When should I take melatonin for jet lag?
This depends on your trip and your health, so ask your doctor or pharmacist for advice that suits you.
Should I start a probiotic before a trip?
Many travellers start a week or so before they leave. Check with your doctor if you have any health conditions.
Final Thoughts
To keep things simple, I'd pack the electrolytes and the probiotic in a small pill organiser and keep the rest in the original packaging. Some countries are strict about unlabelled supplements at customs.
Safe travels, and remember: water, sleep and sunscreen still do most of the work.
What do you always pack to stay healthy on a trip? Let me know on Instagram.
