You want to be in your best shape when traveling to get the most out of your trip. You might think that food is enough to get your full dose of vitamins, however, this is not true especially when you are traveling. That is why having a supply of vitamins among your travel essentials is a must for every traveler.
Your dietary habits, length of stay, destination will determine which vitamins are best to pack. If you have any chronic conditions or special situations, consider that while planning your supplement regimen.
Best Vitamins and Supplements For Traveling
Traveling means a lot of unexpected and unpredictable situations that one must adapt to. Being prepared is the best defense for such situations. You may not be able to follow a balanced diet, and the new environment may expose you to germs and toxins that can weaken your immune system.
Special attention should be given if you are a solo female traveler so that you carry enough beneficial multivitamins with them while traveling as most women are found to be deficient in vitamins. Multivitamin for women benefits the immune system and physical well-being in general. So, we have compiled a list of the vitamins that serve different purposes to help keep female travelers invigorated throughout their trip.
Immunity
Vitamin D: In addition to maintaining good bone health by aiding in calcium absorption, it also boosts the immune system. Vitamin D helps balance phosphorus levels in the blood which is essential for a strong immune system.
You may be aware that sunlight exposure boosts vitamin D production but unless you plan on spending your vacation at a sunny place or the beach, you are unlikely to get enough sunlight. Moreover, food sources of vitamin-like fatty fish and mushrooms may not always be on the menu in the meal supplied by the airline or may not be available at your travel destination. So supplements are the best option to get your full dose.
Vitamin C: The role of vitamin C for a strong immune system is a universal truth known to all. Not only does it boost your white blood cells production, an essential component of your immune system, but also helps to keep blood pressure under control from the stress of flying.
Despite the awareness regarding hygiene due to the pandemic, hand sanitizer isn’t enough to fight off all the germs that your immune system will encounter during travels. Avoid this by adding supplements to your regimen.
Vitamin C effervescent tablets that can be dissolved in water are ideal for travelers, but they are also available in pills, chewable, and as gummies.
Magnesium: Muscle cramps are the biggest nightmare during long-haul flights. Bring sleep into the mix, and you are in for a long nightmarish fight ahead of you. This is where magnesium comes into play.
It relieves muscle tension and soreness which helps relax your body naturally. So you can sleep peacefully and well-rested by the time you land.
Elderberry: If you have allergies, and flu-like tendencies during travels, then this all-natural supplement is just for you. This immunity booster is available as capsules, juice, or powder for traveler convenience.
Oregano oil: Another natural remedy with antiviral and anti-inflammatory properties, great for fighting off respiratory and fungal infections.
Circulatory Support
Vitamin B12: Sitting during long flights often in uncomfortable positions can be a major obstruction for healthy blood circulation in the body. Vitamin B12 plays an important role in the functional circulatory as well as the nervous system.
Feeling brain fog and losing focus? Stressed out from your travels? Vitamin B12 is the remedy to all your problems. As per National Institute of Health reports, these beauties work well against stress, depression and also convert food to energy. All the more reason to pack them in your bag.
Iron: An essential mineral that encourages oxygen circulation in the body, iron is an important part of our diet. This is especially true for those suffering from anemia, who struggle with extreme fatigue. Although iron-rich diets like leafy greens, quinoa and red meat are great sources, having iron supplements within reach is helpful when you don’t have access to sources during travels.
Cosmic Radiation Support
Vitamin E: The antioxidant property of vitamin E has been touted for its health benefits for good reasons. You are exposed to some radiation during flights. This leads to the production of free radicals in your cells, while the antioxidants neutralize them to reduce their damage.
Moreover, it is also an immune system booster, and great for your skin making it a must-have in your travel arsenal.
Chlorella and Spirulina: Both these natural supplements are algae that bind to radioactive particles and render them ineffective. They also repair damaged DNA in cells.
Travel without worrying about long-term effects on your body with these essential supplements.
Digestion & Bloating
Probiotics: Probiotics are naturally occurring good bacteria essential for your gut health. Though they are usually abundant and don’t require additional supplements, the stress, and food habits during travel can reduce their levels and weaken them. This can lead to uncomfortable situations like diarrhea or constipation.
Vitamin D: In addition to its impact on the immune system, vitamin D improves metabolism and restores gut bacteria.
Digestive Enzymes: Rich food such as meat and cheese have plenty of digestive enzymes. However, if you are on a limited diet, then such supplements would be a good substitute. They prevent bloating, diarrhea and stomach ache.
Whole Food Powder: If you want to travel light but not miss out on any nutrients then whole food powder is the perfect deal. Filled with vegetables, probiotics, seaweed, digestive enzymes, is the ideal remedy for bloating and stomach aches after an all-day trip.
Stress & Anxiety
Melatonin: Traveling through different cities and time zones coupled with long flights are bound to be bad news for your sleep schedules. Before you go grab sleeping pills and call it a day, a proper substitute may be melatonin.
The natural hormone produced by the brain is responsible for promoting sleep. Restore your natural circadian rhythm with melatonin, and sleep soundly. After all, there’s nothing better than enjoying your itinerary activities after a restful night’s sleep.
Kava: The soothing effects of kava have been known to Pacific Islanders for centuries. The kavalactones in the kava shrub are a natural sedative and are used to quell the stress during your journey.
Ashwagandha: A staple in ayurvedic medicine, this medicinal herb is known for its calming effect to reduce anxiety and relieve fatigue.
Energy & Endurance
Rhodiola Rosea: The natural energy drink minus the side effects of jitters and jumpiness is the Rhodiola. It helps stabilize the mood and fights off fatigue from stress.
Beetroot Powder: The increased energy supply and improved performance from the nitrates in beets is a well-known health tip in the sports world. Furthermore, beets are rich in iron, Vitamin B9, C, and manganese, all of which help keep up your vitality during your trip.
How to Store Vitamins when Traveling?
For a safe trip or flight, storing your vitamins safely while traveling is essential. Here are our best tips for packaging:
- Store pills in a resealable container to prevent spilling into your clothes and other items.
- Sealable plastic bags for powder vitamins – No one wants a powdery mess in their luggage after a turbulent flight.
- Label luggage with pills as “fragile” to move them with extra care.
TSA Rules For Traveling With Vitamins
Unlike other items, the restrictions for carrying supplements are much simpler, so let’s dive right in.
Vitamins And Supplements in Your Carry-on
You are allowed the following in your carry-on:
- Unlimited supplements pills and tablets, though an excessive amount may call for a security check.
- Powdered supplements.
For liquid vitamins, the TSA recommends containers of up to 3.4 ounces. You don’t need to inform the TSA officer or keep vitamins in the original packaging if you comply with these rules.
The TSA protocol involves the 3-1-1 rule for gel or liquid. It means that the product must be in a 3.4 ounce (“3”) container in a transparent resealable bag (“1”) for each passenger on the plane (“1”).
Taking Vitamins on Your Plane
Let’s head into the tips and tricks of carrying your vitamins efficiently.
Bring More Vitamins than the Normal Daily Dose
Unplanned events during the trip are a given so be prepared for them. Carry more vitamins than the days of your stay.
Keep Your Pills and Vitamins Close to You
You may think it’s best to carry supplements in the checked luggage, but waiting for it at the terminal may lead to a missed dose. It is best to keep your pills in your carry-on luggage, or better a pill case when traveling with vitamins. A pill case will prevent the hassle of having to fumble through all your luggage for a single pill, you can also carry it everywhere during your excursions, unlike a large carry-on.
Don’t Forget Your Water Bottle
Pack a reusable or simple plastic bottle with you to take with your pills on your flight. This can be a boon for long trips where you may be too busy to buy one on the go or are unsure about the water source in the area.
Conclusion
Vitamins and minerals are an important part of your diet and essential to maintaining a healthy body. A busy travel itinerary shouldn’t be an excuse for not taking care of your health. Keeping your supplements with you on your trip will ensure you enjoy good health along with great sightseeing.
