Supplements for Travel: Your Guide to Traveling with Vitamins and Staying Healthy on Vacation

  • By Rebecca Kesner
  • 7 minute read
Supplements for Travel: Your Guide to Traveling with Vitamins and Staying Healthy on Vacation

Aaaaand relax. The case is packed, the passports have been located and the out-of-office message is on. Vacation mode: engaged.

Have you packed your supplements?

Even if you’re planning a getaway that’s so relaxing you’re hoping your body will practically regenerate itself - you’ll still want to keep up your health care routine whilst you’re away.

New food, new time zones and plenty of distractions mean the focus on our health and wellbeing can slip a little. But for these exact reasons - it’s important to stay consistent with your daily routine.

Feeling ‘off’ on vacation is the worst. So choose vitamins and travel supplements that support immunity, energy levels, digestion, and overall well-being while away.

In this article, we’ll explore the best supplements to pack for your travels, answer the most popular questions surrounding vitamins and air travel, and provide you with practical tips for hassle-free supplementation whilst away.

Benefits of Traveling with Supplements

Vacation, staycation, road trip or round the world - traveling can take a toll on your physical and emotional well-being. Here are some reasons why bringing supplements with you while traveling is a smart choice:

1. Energy Boost

Traveling can be physically demanding, with long flights, sightseeing, and exploring new destinations. To combat fatigue and keep your energy levels up, look for CoQ10 which helps convert energy in foods into ATP cell energy. Additionally, if you struggle with sleep disturbances while traveling, packing a natural sleep aid like melatonin can help you get the rest you need to maintain your energy levels.

2. Immune Support

Being in new environments exposes you to different germs and potential illness triggers. Strengthening your immune system can help protect you from falling sick and ensure a smooth travel experience.

3. Digestive Aid

Traveling often involves trying new foods, which can sometimes lead to stomach upset. Prebiotics and probiotics are valuable supplements to support your digestive health whilst you're away. Digestive enzymes help break down food and improve nutrient absorption, while probiotics promote a healthy gut microbiome and aid digestion.

4. Stress Relief

Traveling, delays, and being in unfamiliar environments, can raise your stress levels and anxiety. Managing stress and cortisol levels is crucial for overall well-being and enjoyment of your trip. Certain supplements, such as adaptogens like ashwagandha or rhodiola rosea, have been traditionally used to support the body's stress response and promote a sense of calm.

Choosing the Right Supplement for Travel

Outstretched hand, palm facing up, holding pills. Shown on a beach with the sun and sea as a backdrop.

75% of Americans use dietary supplements as part of their health routine. With a huge amount available on the market, it's essential to select the ones that best suit your specific needs and travel plans. Rather than packing your entire bathroom cabinet for your next trip, focus on the ones that give you the extra support you need whilst away. Consider factors such as the destination, the duration of your trip, length of flight and any specific health concerns you may have. Here are some key supplements to consider:

1. Multivitamins

Meals out, skipped breakfasts and sampling the local delicacies results in less control over your macros and micros. A daily multivitamin helps restore all the nutrients that may be missing from your vacation diet. Look for a high-quality multivitamin that provides a full range of nutrients, is non-GMO, free from synthetics and eco-friendly.

Recommended: Performance Lab® NutriGenesis® Multi for Men and Women

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2 bottles of men's and women's multivitamin from Performance Lab against a yellow and pink summery studio background.

Why: NutriGenesis® Multi supplies at least 100% of the recommended daily intake of 17+ essential vitamins and minerals. Using science backed nutrition technology based on Nobel Prize winning research, this multivitamin is nature identical, non-GMO, additive free and eco friendly with superior absorption. Meaning your body gets what it needs faster and more efficiently. Lab-grown NutriGenesis® nutrients are safer, cleaner and more eco-friendly than nutrients found in standard multivitamin supplements.

2. Prebiotics and Probiotics

Long haul flights, a change in food and water quality, and being out of a routine can disrupt our digestive system. Taking a pre or probiotic supplement can help maintain a healthy gut microbiome whilst supporting digestion, and helping your immune system. Probiotics contain beneficial bacteria that promote a balanced gut flora and may help protect against potential digestive issues such as bloating, constipation, and traveler's diarrhea. 

Tip: Look for a probiotic that contains a diverse range of strains and has a high colony-forming unit (CFU) count for optimal effectiveness.

Prebiotics are just as important as probiotics when it comes to gut health. Prebiotics are non-digestible fibers that act as nourishment for the existing good bacteria in your gut. Prebiotics pass through your digestive system without being broken down, reaching the large intestine. Here, they provide the fuel that allows these good microbes to thrive and flourish, strengthening what's already there.

Recommended: Performance Lab® Prebiotic

A bottle of Performance Lab Prebiotic capsules laying down on a wooden chopping board with scattered oats and a mug of coffee on a kitchen worktop.

Why: Probiotics can be fragile and unpredictable. Performance Lab® Prebiotic promotes digestive health by nourishing your existing probiotic colony with Orafti® Synergy1 (Inulin-FOS from chicory root). As a result, Prebiotic delivers more reliable, natural and comfortable microbiome support. Plus, fiber support for digestion, immune function, fat loss and more that you don’t get from probiotics.

3. Immune Boosting Supplements

When you're traveling, you're exposed to new environments, different climates, and potentially unfamiliar germs. All these factors can have an effect on your immune function. Boosting your immune system can help protect you from falling ill and help you stay healthy throughout your trip. Look for immune boosting supplements that contain key nutrients such as vitamin C, vitamin D, and zinc which have all been traditionally used for immune support. Research shows, when taken together, these micronutrients have synergistic roles that complement each other to maintain your body's natural defenses.

Recommended: PL-Immune™

Bottle of Performance Lab Immune supplement on top of a stack of oranges.

Why: PL-Immune™ is one of the only formulas on the market that targets five different types of immune cells - offering a broad spectrum of action. It contains LC-Plasma probiotic-first strain clinically proven to activate/act on 5 different types of immune cells. It contains the powerful antioxidant glutathione, which not only neutralizes harmful free radicals, but also reactivates other antioxidants.

4. Melatonin

Traveling across time zones messes with your body's biological clock. The reason behind jet lag. And it can result in disrupted sleep patterns and leave you feeling fatigued. Melatonin is a hormone naturally produced by the body that regulates sleep-wake cycles. Taking a melatonin supplement can help you adjust to new time zones, making it easier to fight fatigue and adjust to different sleep schedules. It's particularly beneficial for long-haul flights and international travel, where you may be crossing multiple time zones.

Recommended: Performance Lab® Sleep™

Bottles of Performance Lab Sleep supplement against a lilac background with a silk sleep mask.

Why: Some sleep aids supply one large dose of synthetic melatonin, which helps you fall asleep - but it can result in morning grogginess too. Rather than synthetic high-doses, Performance Lab® Sleep supplies natural low-dose melatonin from CherryPURE® Montmorency Tart Cherry. With additional joint- and muscle-soothing antioxidants, CherryPURE® promotes deep sleep better than any synthetic melatonin can. Safe, non-habit-forming sleep support – with no groggy synthetic side effects.

Tips for Choosing the Best Travel Supplement

“Look for a high-quality multivitamin”.

But what does that look like? There’s a lot on the market and there’s a big difference between some products - so how do you know whether you’re buying a high quality product or not?

Here’s 5 tips on what to look out for:

Third Party Testing: Has the product been tested by a company that was not involved in the production or sale of the supplement. Products that have been third-party certified will have a certification stamp displayed on the label and on the website from the certification company.

Synthetic Ingredients: Does the ingredient have the prefix “dl-“? Dl means the ingredient is synthetic, whereas the prefix “d-“ indicates the natural form. Synthetics are harder to absorb and less biologically active than their natural counterparts.

Clean Label: Clean Label products only use ingredients of unparalleled purity. These supplements are non-GMO, non irradiated, vegan friendly, gluten free and free from artificial colors and preservatives.

How to Pack Supplements for Travel

Clear pill box with 7 compartments holding various capsules on a pink background.

1. Carry-On vs. Checked Luggage

“Can I take vitamins on a plane?”

Nobody wants to get caught up at airport security with some dubious looking pills and a tub full of powder. So the question is a fair one. The good news is the answer is yes you can. TSA has no restrictions on bringing vitamins in pill form and powder supplements in your checked luggage or carry-on bag.

For non prescription capsules, soft gels, and liquid vitamins - they need to be placed in a 100ml container and displayed at security in the clear ziplock bags provided.

Prescription vitamins and medication in any form can be added to you hand luggage but will need to be declared as you go through security. Make sure you have your pharmacy's prescription label with your name on the bottle or packaging.

2. Organizing Your Supplements

There are different ways to organize and pack your supplements depending on their form. Here are some practical tips:

Pills: Consider using a pill organizer or travel pill box to keep your daily supplements organized and easily accessible. These containers typically have compartments for each day of the week, making it convenient to stay on track with your supplement regimen. If you're going on a longer trip, opt for a 2-week travel pill box or pack extra supplements in labeled baggies.

Powders: If you take powdered supplements, measure out the required amount for your trip and pack them in individual, labeled plastic bags. This method saves space compared to carrying entire bottles or jars and allows for easy portion control.

Remember to pack your supplements in a secure and well-sealed container to prevent any spills or damage during transit.


Travel supplements can be a game-changer when it comes to maintaining your overall health and well-being on the go. By packing the right ones, you can support your immune system, energy levels, digestion, and stress response during your travels. Remember to choose supplements that align with your specific needs, pack them securely in your carry-on luggage, and adhere to any regulations regarding their importation. Whilst all these are available over-the-counter, it's always best to check with your doctor before taking any new supplements.