Whether it’s an exhilarating adventure through the Costa Rican jungle or a luxe retreat on the Italian coast, there’s nothing like stepping out of your comfort zone and experiencing life in a whole new way. Packing smart is important for any trip, but throwing in some well-chosen supplements for travel may be a good investment. When you’re prepping for your next well-deserved trip, remember that time zone changes, unfamiliar foods, and crowded environments can all affect your energy levels, immunity, mood, and more.
Think about your destination and what you might face there: Traveling to a country with questionable food safety? Pack a probiotic that combats stomach distress. Does jet lag hit you hard? A botanical sleep blend might be in order. We cover these concerns and much more in this guide, so you can hopefully minimize discomfort, stay on track with your wellness goals, and get the most out of your trip.
Everyday Health recommends speaking with your doctor before adding any supplement to your diet to make sure it’s safe and appropriate for your individual health needs. If you have a health or mental health condition, are pregnant or breastfeeding, or are taking any medications, check with your doctor before taking any supplements. It's also recommended to follow the Centers for Disease Control and Prevention (CDC) travel guidelines before traveling internationally to get important pretrip vaccines and prescriptions from your doctor or a travel clinic.
Just note that when you take in more fiber, you also need to drink more water. And as with many fiber supplements, taking too much too quickly may cause bloating or gas in some people, especially if you aren’t used to a high-fiber diet.
New Chapter Rhodiola Force is another top option we loved for energy support. It offers a high 300-milligram (mg) dose of Rhodiola rosea and is certified vegan, NSF-certified gluten-free, and Non-GMO Project verified. The lower dose in Gaia Herbs’ product may offer a gentle, less-stimulating product for travel, especially if you’ve never tried rhodiola. But New Chapter could be a great fit if you’re looking for a higher-dose option with multiple third-party certifications.
This supplement comes in convenient, individual servings, and you can consume it right from the stick pack. So toss a few in your bag and you’re ready to go.
We also considered Beekeeper’s Naturals Propolis Immune Support Throat Spray as a top alternative pick for immune support. Propolis, derived from honeybees, contains antioxidant and health-promoting compounds that research suggests may support immune function and the body’s normal inflammatory response. While we went with Pique because of its liposomal delivery system and travel-friendly packets, Bee Keeper’s Naturals offers a portable throat spray that’s easy to toss in your bag and use on the go.
Long flights, hot climates, alcohol, and long days of sightseeing can all make it harder to stay hydrated while traveling. Even mild dehydration can contribute to fatigue, headaches, and low energy levels.
Drip Drop contains less sodium than some other electrolyte powders, which may be a plus for the average traveler. But using it may not be appropriate if you’re exercising in a hot climate or an endurance athlete. It also comes in a wide range of flavors, including Berry, Fruit Punch, and Lemon Lime, plus sugar-free options for those who prefer to avoid added sugar.
Even though this type of magnesium is considered gentle, it can sometimes cause loose stools. So test it out before your trip.
This well-reviewed formula has the added benefit of probiotics and enzymes to potentially help optimize digestion. Our research found that users felt like it made them feel great, and they were particularly impressed with its energy-enhancing properties. The brand also says it helps with immunity and reducing bloating.
Bloom Nutrition Greens Stick Packs are another top contender for this category, because the convenient stick packs are especially easy to toss in a carry-on. Bloom’s formula contains greens, fruits, probiotics, and digestive enzymes. Plus, it comes in a variety of flavors, such as Berry, Orange Passionfruit, and Kiwi Strawberry. While we ultimately chose Live it Up for its solid blend of organic greens, Bloom is a great fit if portability and flavor options are priorities for you.
However, if you’re a frequent user of melatonin, you may need a stronger formula or one with additional sleep-enhancing ingredients.
Natrol Fast Dissolve Melatonin Tablets are another favorite melatonin for jet lag. These quick-dissolve, 5-mg tablets don’t require water to take. Pure Encapsulations ultimately won us over with its sustained-release formula, but Natrol is a close second if you want an affordable, fast-acting option.
One great benefit of this organic formula is its tincture form, which is more rapidly absorbed. Whether you’re in line for a museum or exploring ruins, you could use it in your beverage even while you're on the go. It’s also a great value: a 1-ounce bottle contains 42 servings. Herb Pharm gets consistently great reviews and has built a reputation as a top brand for herbal medicine. Note that the taste is quite strong, and some may not like that the herb is preserved in alcohol.
We also considered Pure Synergy Stress Remedy because it contains nine herbs and adaptogens — including organic ashwagandha, holy basil, lemon balm, and schisandra — to support stress resilience. While we ultimately chose Herb Pharm Holy Basil for its simplicity and convenient liquid delivery, Pure Synergy Stress Remedy may be a better fit if you want a more-comprehensive stress relief option.
Despite containing multiple evidence-supported sleep-inducing herbs, the formula is affordable. Additionally, while any supplement containing valerian will have a strong, pungent odor, it’s well worth a moment’s discomfort for a good night’s sleep. Keep in mind that it takes 30 to 60 minutes to kick in.
We also considered Ora, You’re A Knockout as a melatonin-free option with sleep-supportive nutrients, herbs, and botanicals like magnesium, tart cherry, and lemon balm. While we chose NOW Sleep Veg Capsules for their simple blend and affordable price point, Ora may be a great choice if you’re interested in a more-comprehensive product for sleep.
Most people would agree that getting traveler’s diarrhea is one of the worst-case scenarios on a trip. Rather than relying solely on loperamide (Imodium) or your doctor-prescribed antibiotic to support you when such a situation strikes, you could try this probiotic supplement to help reduce the chances of it happening.
The formula doesn’t need to be refrigerated, making it travel-safe. It’s worth noting that, despite the supplement’s intended purpose, this probiotic may cause mild GI issues for some when first using it. So make sure to test it out before your trip.
We also considered Jarrow Formulas’ product because it combines S. boulardii with MOS (mannan oligosaccharides), a type of prebiotic that may further support healthy gut bacteria. While we ultimately chose Florastor for its simple ingredients, this product may be a better fit if you want the additional benefits of prebiotics.
You want to feel your absolute best while on vacation. Eating a balanced diet helps you get the vitamins and minerals you need. But if you're under stress, especially before a trip, it may be hard to get the recommended amounts of nutrients. Taking a multivitamin before and during your trip may help support your overall health by filling in nutrient gaps.
Supplements Studio’s formula helps you make the most of limited packing space, because it’s much more than a multivitamin. It contains 35 whole foods, including medicinal mushrooms, flaxseed, and turmeric. It also contains a variety of fruits and vegetables, plus herbs, probiotics, enzymes, and amino acids. You can also choose between formulas with or without iron.
It’s worth noting that some users report a strong smell and taste. Also, a single dose is three capsules, which may be a hard sell for people who don’t like swallowing pills.
We also considered MegaFood One Daily Multivitamin for this category. It’s made with real-food ingredients, and it’s also available with or without iron, depending on your needs. It provides balanced amounts of essential vitamins and minerals rather than mega-doses, which is ideal for filling nutritional gaps. While Supplements Studio offers a broader all-in-one formula with probiotics, enzymes, and herbs, MegaFood may be a better fit if you want a simple, once-a-day option.
The formula comes in convenient, single-serving stick packs that don’t need to be refrigerated and dissolve easily in water. It comes in multiple flavors, including Florida Orange, White Peach, and Tropical Mango. This product is refreshing and delicious, and it works well to combat a variety of digestive issues, such as constipation and bloating. As is the case with many similar products, there’s a small chance that the product won’t work or could cause bloating or other GI issues for those with sensitive digestion.
Ritual Synbiotic+ is another favorite for bloating. It combines prebiotics, probiotics, and a postbiotic (byproducts or leftover parts of bacteria that provide benefits) in a capsule designed to support digestive health. While we ultimately chose Promix for its travel-friendly stick packs and more-targeted formula for bloating support, Ritual may be a better fit if you prefer a capsule format for everyday gut health support.
The first thing to consider is where you’re traveling to and what kind of situations you might encounter that could result in an, ahem, less than ideal outcome. Once you’ve narrowed those down, here are some other factors to consider:
Travel-related stress and altered routines can strain the immune system, so having these nutrients on hand can help bridge any gaps in your diet. While they’re not a substitute for getting enough sleep, staying hydrated, and washing your hands regularly, these supplements may help you stay well while on the go.
Brittany Elyse Vargas has been a professional writer and journalist for over a decade and has been exploring topics around mental health, mind-body medicine, health, wellness, and …
Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlin’s special in…
Julie Cunningham is a registered dietitian-nutritionist and a certified diabetes care and education specialist.
Cunningham received a bachelor's degree from Appalachian State Univer…
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