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  • Travelling can disrupt many functions such as digestion, sleep, and stress.
  • Supplements like fibre, enzymes and probiotics can help manage symptoms.
  • Pack your travel supplements in blister packs, powders, or small liquid containers.

Best supplements for travel

Travelling , whether for business or pleasure, can be an exciting adventure. But it can also be a challenging time for your body as you adjust to new time zones, cuisines, and environments. As a Nutritional Therapist, I am frequently asked “what are the best supplements for travel”, especially when it comes to supporting digestion, sleep and the nervous flyer. So many of us feel our body and systems go out of kilter when we travel, let’s explore why this happens and how you can navigate your wellbeing while you travel.

Digestive support while you travel:

Why does travelling affect my digestion so much?

Our gut health responds to our environment so a change of scenery can cause havoc especially if you tend toward a sluggish digestive system or struggle with constipation. Flight times, especially long-haul flights, time difference, disruption of daily routine and jet lag can impact our circadian rhythm; our bodies’ internal clock. This rhythm influences digestive processes like colonic motility , how well your colon moves food waste through your digestive tract for elimination. Colonic motility is most active during the day and least active at night. A change in your body’s natural rhythm can impact colonic motility and has been linked to digestive pathologies including constipation and IBS.1

Here are some supplements that can support your digestive rhythm as you travel.

Fibre

Making sure you continue to get enough fibre and plenty of water, especially if you are travelling to a warmer climate. Popping some sachets of pureed papaya into your suitcase is a simple and easy way to top up your fibre as well as adding in some digestive support. Papaya is naturally high in papain, a potent proteolytic enzyme which helps to break down proteins, and studies have shown it to have soothing effects on the stomach and digestive tract.

Digestive enzymes

If your food is properly broken down, it’s easier for your body to process and move along, which can help keep things running smoothly in your digestive tract.

Probiotics

Probiotics like Bifidobacterium lactis HN019 have been studied for their benefits in keeping your bowel habits regular.

On the other side of the digestive spectrum, consuming unfamiliar foods or drinking local water when abroad can potentially upset your digestive system, leading to loose stools or diarrhoea. If you find your digestive system is “sensitive” or prone to reacting to new foods and environments, I recommend packing some Saccharomyces boulardii for your travels, particularly when visiting countries where sanitation standards may not be optimal.

Saccharomyces boulardii, a probiotic yeast helps prevent traveller’s diarrhoea, by preventing pathogenic bacteria adhering to the gut wall.

Sleep support while you travel

How can I help my body adjust to jet lag?

What supplements should I pack to help with a good night’s sleep in a different country?

How can I support my body while adjusting to a new time zone?

These are some of the most common questions asked when it comes to sleep and travel. We explored earlier our circadian rhythm’s influence on your digestive health, this rhythm also has a lot to do with your sleep pattern. If you are travelling to a different time zone this can impact your sleep-wake cycle, as your body responds differently to daylight and darkness. Your body produces various hormones throughout the day and night, with cortisol keeping us more alert and at its peak in the morning, and melatonin making us sleepier toward the end of the day.

Darkness naturally informs your body clock to send impulses to slow down, but if you arrive in a new environment at daylight when your body should be “winding-down” this can alter your sleep-wake cycle. There are certain nutrients that can support melatonin production in your body and supplementing with these nutrients may help you adjust to your new time-zone more efficiently.

Sleep supporting nutrients include:

L-Tryptophan is an amino acid that is used to synthesize melatonin. Supplementation of tryptophan has been shown to improve sleep quality and morning alertness ,2 and shorten wake times after sleep onset.3

Vitamin B6 plays a crucial role in the conversion of tryptophan to melatonin.

Magnesium as well as being a natural relaxation mineral, involved in the conversion of tryptophan to melatonin.

L-Theanine an amino acid mainly found in green tea has been shown to influence various neurotransmitters that work in the brain to regulate mood, sleep, concentration and alertness. By helping to increase levels of these calming chemicals and promote relaxation, it can aid the body in getting a better night’s sleep.

Nervous system support for flying

Preparing for a trip, organizing your family, dealing with airports and parking can be quite taxing. If you’re a nervous flyer, you may feel overwhelmed before you even reach your destination! Situations of acute stress like these can deplete your body of essential nutrients. The term “burn-rate” is used to describe the speed at which your body uses or loses certain nutrients. This rate can increase under specific conditions, particularly during times of stress. That’s why I often recommend supplementing with key nutrients for adrenal and nervous system health such as magnesium, B vitamins, and vitamin C during these times. When you’re under stress, your body’s demand for these nutrients increases. This is because nutrients like magnesium, B vitamins and vitamin C play important roles in your body’s stress response system.

How to pack supplements for travel

Many people are unaware that they can travel with supplements, meaning you don’t have to leave your “wellbeing toolkit” behind. The best forms of supplements to travel with are.

Blisterfoil packed probiotics

Probiotics in particular can be affected by varying temperatures, especially those that need to be kept in a fridge. Blisterfoil packs ensure your supplement’s ingredients stay fresh and viable while you travel.

Supplement powders

These can be packed in their containers, or you can carry what you need in a Ziplock bag. Some airports may need to see the ingredients list, you can always remove the label from the container and pop it onto your Ziplock bag. This will also help you to remember what and when to take.

Liquids

If you are bringing your supplements with you on the plane, be sure to keep any liquids you bring in a 100ml bottle max, that is tightly sealed. For extra protection, place the bottle into a ziplock back and seal.

References:
1. Duboc, H., Coffin, B. and Siproudhis, L., 2020. Disruption of Circadian Rhythms and Gut Motility: An Overview of Underlying Mechanisms and Associated Pathologies. J Clin Gastroenterol, [online] 54(5), pp.405-414.
2. Luthringer, R., Muzet, M., Zisapel, N. and Staner, L., 2009. The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia. International Clinical Psychopharmacology, 24(5), pp.239-249
3. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression Clarinda N Sutanto, Wen Wei Loh, Jung Eun Kim Nutrition Reviews, Volume 80, Issue 2, February 2022, Pages 306–316

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