Last Updated on April 9, 2022
Supplements are so important, especially while traveling. Why? Even if you think you are getting the vitamins and minerals needed to keep you healthy through your diet, usually most travelers are changing up their diets while on-the-road. Keeping up with the nutrients your body needs while traveling helps you feel good and energetic while your focus should be on the world around you. These are the supplements I never travel without, as well as some over-the-counter medications to calm my “what-if” anxiety.
Disclaimer: I am not a health professional. These are drugs and supplements I take for personal use and love having in my suitcase when I travel. Consult with your doctor prior to taking these supplements and check that they do not have negative side-effects with any current medications you may be taking!
I don’t take these supplements every day, but some just have on hand in case of a scenario where I might need them.
You may be thinking, “well why travel with them when you could just buy them if you need them?”
I totally thought this could be the case too, but when I traveled overseas for the first time, I was shocked to find that most pharmacies don’t sell the types of drugs or supplements we turn to in the United States for relief. Of course, they have other types of treatments for problems, but many times it’s a gamble of what you’re getting or if it will work.
The supplements I travel with:
Note that some of these supplements are for my personal benefit. I tend to have a more sensitive stomach when trying new foods, and also deal with anxiety.
Click on each supplement to learn more about it, uses, side effects, etc.
Activated charcoal
Activated charcoal is one of my favorite supplements to travel with.
This supplement helps to rid the body of unwanted substances or toxins you may have consumed.
I especially love this for traveling in case I accidently ingest a little water in a place that the water is not clean to drink. Another great use is if something I ate was not cooked all the way or doesn’t seem like it is settling well in my stomach. It just flushes you out.
P.S. Take this before and/or after drinking. It makes a huge difference on how you feel the next day!
Probiotics
Probiotics are a great way to keep your gut healthy from day-to-day, but especially great for traveling.
These supplements help lower the “bad” bacteria in your gut and increase the “good” bacteria. This can be helpful for traveling when your gut is being exposed to different foods or possible bacteria in the water.
There are tons of different probiotics you can buy. Some are specific to men and women. Ask your doctor or pharmacist for specific recommendations based on your gut needs.
Vitamin C
Vitamin C is one of the most common supplements out there to travel with. It supports the immune system and helps protect against other health problems.
You can find loads of Vitamin C in common travel supplements like Emergen-C or Airborne. Personally, I find it easier (and cheaper) to just pack some Vitamin C pills rather than the fancy forms that also take up more space or require water for consumption.
Vitamin D3
Vitamin D3 is another supplement that is great to take while traveling to support your immune system. I take one every day with my Vitamin C to ensure I am staying healthy while on-the-road.
Vitamin B12
Vitamin B12 is another one I like to take every day. This should be a must-have if you are vegetarian or vegan, as it is mainly found in meat, fish, and dairy products.
It has so many health benefits, but I take it for energy and mood enhancement. Some studies show that having a lack of B12 in your diet may lower mood or cause depression due to lack of serotonin production.
Note that women actually can’t absorb Vitamin B12 as well as men in supplement form. The best way for B12 to be absorbed into the body is under the tongue! Be sure to look for Vitamin B12 in sublingual form (under the tongue). Some forms include a small lozenge or a liquid.
5-HTP
I absolutely swear by 5-HTP. It is a supplement I take every evening before going to bed.
Similar to Vitamin B12, 5-HTP helps with serotonin production, which can increase mood. I primarily take this supplement to help with my anxiety.
I always used to get that adrenaline feeling (as if someone was trying to pick a fight with me) at the onset of my anxiety. Little things would instantly trigger me into fight or flight mode (usually fight). Taking 5-HTP has significantly dulled those triggers and helps me to think much more clearly through stressful situations.
Highly recommend! (Note that this supplement may be more difficult to find. I typically purchase online).
Magnesium
Okay, so I love taking magnesium for two reasons while traveling:
- It really helps my muscles recover when they are sore or cramping from exercise, walking around all day while traveling, or sitting in a tight airplane for a long time.
- Everybody poops, but I won’t lie, when I travel or I’m in a different environment, I sometimes have a difficult time “going” or will go days without having the urge to (but therefore feel disgusting and bloated during my trip). Magnesium is a natural stool softener that helps trigger bowel movements! You’re welcome
Melatonin
Jet lag can be a real Debbie-downer when traveling around the world. Thankfully, melatonin can come to your rescue so you can get exploring more quickly.
Depending on the time of your travels, utilize melatonin to help calm/relax your body so you can adjust your body clock and get some sleep.
I’ll take melatonin on the plane so I can sleep if I plan to arrive to my destination during the day. Or I’ll take melatonin upon landing prior to my destination’s “bed time” so I can get some sleep and wake up feeling refreshed and ready to explore the following morning!
Be careful of how much you take. Sometimes too much can make you feel groggy if you don’t get enough sleep.
Anxiety Soother Oil
This ingestible oil is perfect for travelers with anxiety. It comes in a little bottle with a dropper that you can add a few drops to your beverage of choice.
It contains natural, organic herbs that support calming and relaxation.
The brand I use is Herb Pharm, and it comes in a few different sized bottles that make it perfect to carry in your purse to have handy during stressful times.
Goodbye Stress Gummies
To be honest, these aren’t the easiest to travel with since they are in gummy form, but I love them!
These Olly gummies contain GABA, L-Theanine, and Lemon Balm to support your body during stressful times. Unlike other stress-relieving supplements (like the anxiety soother oil above), this does not contain lavender (which can sometimes make me sleepy). This simply quiets the mind and helps you to let things go.
Tiger Balm
Tiger Balm is a little jar of magic. It comes in a thick opaque paste and has a strong odor of menthol (I recommend only applying at night, otherwise you’ll smell like a walking jar of Vicks VapoRub).
I use this to apply topically to muscle aches on my body (typically my hamstrings from walking around all day while traveling). It can also be used for the relief of arthritis, backaches, bruises, strains, and sprains.
A word of caution, though. Due to the menthol properties, applying this can give you cooling and warming sensations. Although this is great for my achy muscles, the cooling is not the best for my body temperature. I always get really cold and have a problem warming up after use. So again, plan to only use this at nighttime if you’re like me.
Over-the-counter meds I like to have while traveling:
Tums
You’ve most likely heard of Tums or have some in your medicine cabinet right now. These are great to pack in your suitcase for when you have an upset stomach, heartburn, or indigestion.
The main goal of Tums is to reduce and neutralize stomach acid typically due to consuming spicy food (something many foodie travelers have experienced, I’m sure).
The only downside to Tums is that they are only available in chewable tablets and aren’t the smallest things to pack in a tiny baggie.
Pepto-Bismol
Pepto-Bismol is another common medication that most people like to have on-hand. Personally, I’d recommend traveling with Pepto over Tums.
Pepto-Bismol does pretty much the same thing that Tums does with a few minor differences, but primarily adds the benefit of treating traveler’s diarrhea – a miserable experience to have while you’re trying to enjoy your trip.
Pepto-Bismol comes in a few forms, but I prefer to use the oral tablet, which is small and easy to pack and carry with me while I’m exploring.
Ibuprofen/Aspirin/Tylenol
I always like to have either Ibuprofen, Aspirin, Tylenol or some other pain-reliver with me when I’m traveling. Likely, you have one that you favor over the other.
Essentially, these are great to have for headaches, cramps, muscle aches, fever, etc. Note that Aspirin is also a blood thinner that is good to have on hand if you have a family history of heart attacks or strokes.
Eye Drops
There’s nothing worse than having an irritated eye when you’re trying to see a new place. I like to keep eye drops on me at all times while traveling to ensure I have a source of relief in case this happens.
Allergy Meds
It’s always good to bring some allergy meds with you when you travel. You can use this allergy med comparison site to determine which kind is best for you.
Even if you never experience allergies when you are at home, there’s always a chance that there could be a different type of pollen or something in the air that reacts differently with your body. Better safe than sorry is what I like to think.
Where can I get these drugs and supplements to travel with?
All of the drugs and supplements listed above can be found online. Most supplements can be found at a supplement store, such as GNC or Vitamin World/Shoppe, or at a pharmacy/anywhere that sells drugs and supplements (CVS, Walgreens, Target, Walmart, etc.).
How do you pack and Travel with All of These supplements?!
So, many of these travel supplements aren’t things I take every day. Therefore, putting them in a daily pill pack is not a suitable option.
Go to your local Walmart, Target, or craft store and head to the sewing aisle. Look for the small, plastic, zip lock button bags. These are the perfect size for separating my pills (they’re also amazing to separate your jewelry so it doesn’t get tangled while traveling!). I usually like to get a few different sizes, as some supplements vary in shape and size.
I then head over to the office supplies aisle and pick up a pack of small labels that I can write the name of each supplement to stick on the bag.
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I am not affiliated with any drug or supplement brands suggested in this post. I typically purchase the cheapest brand or the one with the best reviews.
I am, however, an affiliate for Travel Insurance Master. This means if you click on the link provided in this post and purchase a travel insurance plan through that link, I will receive a small commission at no additional cost to you.
