12 Best Supplements for Travel, According to Dietitians
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12 Travel Supplements Dietitians Recommend Packing Before Your Next Trip

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Updated on May 29, 2026
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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.

Our Top Picks for Travel Supplements

When to Consult Your Doctor

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.

Momentous fiber travel packs

Best for Optimal Digestion

Momentous Fiber+

Momentous
Buy on Amazon

Pros

  • Contains soluble, insoluble, and prebiotic fiber
  • Supports gut health and regularity
  • Available in travel packs
  • Gluten-free, vegan, non-GMO
  • NSF Certified for Sport

Cons

  • Can cause bloating or gas if you’re not used to fiber
  • Needs to be mixed thoroughly to dissolve well
Travel can easily throw off your digestion. Eating fewer fruits and vegetables, becoming dehydrated, and sitting for long amounts of time can all lead to constipation. Fiber plays an important role in keeping your GI tract regular while keeping the healthy bacteria in your gut happy.

In addition to soluble and insoluble fiber, this product also contains resistant starch. That acts as a prebiotic to feed beneficial gut bacteria.

 It also contains psyllium husk to support metabolic health and regularity. Plus, this product is NSF Certified for Sport.

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.

Gaia herbs rhodiola rosea

Best for Energy

Gaia Herbs Rhodiola Rosea Stress Support

Buy at Gaia Herbs
Buy at iHerb

Pros

  • Rhodiola rosea may help boost energy and mood
  • Low dose to avoid overstimulation
  • High quality, reputable brand

Cons

  • Can cause insomnia in some people
  • Not safe to take with certain health conditions
We all want to make the most of our travel trips, and often that means jam-packed days full of sightseeing on minimal sleep. Rhodiola rosea may be an herbal ally in these cases. This energizing adaptogenic herb may help fight fatigue and boost the mood of even the most exhausted traveler.

Gaia Herbs has a reputation among herbalists for being a high-quality brand that uses sustainable, regenerative organic farming practices. Its rhodiola formula contains a low dose of the herb, so you can avoid overstimulation. Just keep in mind that it’s still an energizing herb and may not be tolerated well by everyone. Don’t take it late in the day, and talk with your doctor before you try it if you have an ongoing health condition. Using it isn't safe with certain conditions, including bipolar disorder.

Pique daily immune supplement

Best for Immunity

Pique Life Daily Immune Elderberry Liposomal Vitamin C

Buy at Pique Life

Pros

  • Liposomal vitamin C may help support immune system
  • Elderberry complex provides antioxidants
  • Available in convenient travel-size packets
  • No preservatives, sugar, or additives
  • Non-GMO, vegan, gluten-free
  • Vitamin C form is gentle on stomach

Cons

  • Gel-like texture may not appeal to all
  • Some may want pure vitamin C
  • Contains small amounts of grain alcohol
Recirculated airplane air, crowded bus stations, and sleep deprivation make it all too easy to catch a bug while traveling. You could potentially step up your immunity game with Pique’s Daily Radiance Elderberry Liposomal Vitamin C. It’s liposomal, which means the vitamin C is encased in fat-like particles for superior absorption.

In addition to vitamin C, Pique’s version also contains elderberry. That provides antioxidants like anthocyanins that may help support your body’s response to oxidative stress.

 Ingredients also include organic apple juice concentrate, organic lemon juice concentrate, and non-GMO grain alcohol. So keep that in mind if you don’t want any extra ingredients.

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.

Drip Drop zero sugar hydration variety pack

Best for Hydration Support

Drip Drop Fast Hydration

Buy at Drip Drop
Buy on Amazon

Pros

  • Contains electrolytes plus vitamin C and zinc
  • Convenient single-serve packets
  • Based on the World Health Organization’s ORS formula
  • Multiple flavors, including sugar-free options

Cons

  • Standard formula contains sugar
  • May not contain enough sodium for heavy sweaters or endurance athletes

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 Fast Hydration was originally developed based on the World Health Organization’s oral rehydration solution (ORS), which combines sodium and glucose to help enhance fluid absorption.

 It also contains vitamin C and zinc for extra immune support. Plus, the single-serve packets are easy to toss into your travel bag.

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.

Thorne Magnesium Bisglycinate

Best Magnesium

Thorne Magnesium Bisglycinate

Buy at Thorne
Buy at iHerb

Pros

  • Highly absorbable form of magnesium
  • Available in convenient, space-saving individual packs
  • NSF Certified for Sport
  • Vegan, non-GMO

Cons

  • Pricey compared with competitors
  • Magnesium may cause GI issues in some people
If you’re a frequent traveler, you’ll be familiar with the scenario of rising at the crack of dawn to catch a flight. Or trying to get some sleep, any sleep, on a red-eye. Enter magnesium, a mineral well-known for its qualities to potentially help promote calm, reduce irritability, and induce sleep.

Magnesium bisglycinate, the form of magnesium contained in Thorne’s offering, has been shown to be highly absorbable.

 It's also NSF Certified for Sport, so it's safe for competitive athletes to use. The individual travel packs are lightweight and compact enough to be stashed in your bag easily. While a bit pricey compared with competitors, these two features arguably make the investment well worth it.

Even though this type of magnesium is considered gentle, it can sometimes cause loose stools. So test it out before your trip.

Live It up super greens

Best Greens Powder

Live it Up Super Greens

Buy at Live it Up

Pros

  • Contains a variety of organic greens
  • Includes probiotics, digestive enzymes to support your gut
  • No added sugar
  • Vegan, third-party tested

Cons

  • Not widely available on third-party sites
  • No travel-sized options
Do you find yourself indulging more in pleasure-packed foods and drinks when in vacation mode? It happens. But even if your meals consist largely of tapas or tacos, you can still get some of your greens in with this powerful powder. It’s brimming with land and sea greens, like spirulina, chlorella, kale, broccoli, and more. Spirulina, in particular, may help remove heavy metals from your body and improve digestion, among other benefits, while kale is known for its health-boosting antioxidant content.

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.

Pure Encapsulations Melatonin-SR

Best for Jet Lag

Pure Encapsulations Melatonin-SR

Buy at iHerb
Buy at Amazon

Pros

  • Contains only melatonin, no additives
  • Slow-release formula
  • Low dose; can take more if needed

Cons

  • Dose may not be strong enough for some
Long flights, unfamiliar hotel rooms, and time zone changes can all throw off your sleep routine while traveling. Melatonin is a well-researched sleep aid, especially for jet lag. Studies show it may help you adjust to new time zones and ease some of the sleep disruptions.

Pure Encapsulation’s sustained-release formula works over a six-hour period, which may be especially helpful if you tend to wake throughout the night. The brand prides itself on ingredient purity and being additive-free. A 3-mg dose is on the lower end of the spectrum, which is great if you’re not used to taking the supplement — and experts recommend starting with the smallest dose.

However, if you’re a frequent user of melatonin, you may need a stronger formula or one with additional sleep-enhancing ingredients.

Herb Pharm holy basil

Best for Stress

Herb Pharm Holy Basil

Buy at iHerb
Buy on Amazon

Pros

  • Holy basil may help relieve stress and anxiety
  • Liquid formula absorbs quickly
  • Gluten-free, non-GMO
  • Tested for herbicides, pesticides, heavy metals, bacteria, yeast, and mold

Cons

  • Contains alcohol
  • Strong taste may not appeal to all
If you’re frazzled and stressed as you tick off site after site on your sightseeing list, this tincture of holy basil may help you settle down. Holy basil is a staple in ayurvedic medicine and may help reduce anxiety and promote stress resilience while still maintaining energy levels.

 Like rhodiola, it’s an adaptogenic herb and is said to have anti-inflammatory and immune-enhancing effects.

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.

Now Foods sleep supplement

Best Herbal Sleep Aid

NOW Sleep Veg Capsules

Buy at iHerb
Buy on Amazon

Pros

  • Contains sleep-promoting herbs, valerian root, hops, and passionflower
  • Includes GABA, an amino acid that can help with insomnia
  • Gluten-, soy-, egg-, dairy-, nut-free
  • Non-GMO, vegan

Cons

  • Capsule form means it takes time to work
  • Strong smell
If melatonin isn’t your thing, herbal medicine can also help you get much-needed rest. This formula contains valerian root extract, hops, and passionflower — known as the “three sisters of sleep” in herbal medicine for combating insomnia.

 It also contains gamma-aminobutyric acid (GABA), an amino acid that is also known for its sleep-enhancing properties.

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.

Florastor

Best for Upset Stomach

Florastor Dual Action Probiotic Supplement

Buy at Walgreens
Buy on Amazon

Pros

  • Probiotics may help prevent diarrhea
  • Helps with other gut issues
  • Not affected by antibiotics

Cons

  • May cause mild GI upset for some

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 bacteria strain Saccharomyces boulardii, found in Florastor’s probiotic formula, has a track record of reducing instances of this dreaded disorder.

 It’s also a yeast, so if you end up taking antibiotics, it won’t get killed like the bacterial strains.

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.

Whole Food vegan multivitamin without iron

Best Multivitamin

Supplements Studio Whole Food Vegan Vitamin Plus

Buy on Amazon

Pros

  • Contains a wide variety of nutrients
  • Made with 35 whole foods
  • Includes probiotics
  • Available with or without iron

Cons

  • Strong smell and taste
  • Serving size is 3 capsules

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.

Promix nutrition pre pro biotics mix

Best for Bloating

Promix Debloat: Prebiotic + Probiotic

Buy on Amazon

Pros

  • Contains both pre- and probiotics
  • Available in convenient, travel-sized stick packs
  • Comes in 6 flavors

Cons

  • Prebiotics may cause GI issues in some
  • Flavors may not appeal to all
Traveling often means indulging in unfamiliar foods and drinks that are exciting to try but may also challenge your digestive system.

 Rich or unfamiliar ingredients and irregular eating habits can disrupt your gut microbiome, leading to bloating and discomfort.
This Promix supplement contains three bacteria strains. It also has organic African baobab, a tree that acts as a prebiotic to enhance absorption. Plus, the supplement contains vitamin C.

 Together, these ingredients can help keep your gut healthy and your digestion regular.

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.

How We Selected the Best Supplements for Travel

To come up with this list of travel supplements, we considered the most pressing health issues travelers face and found a wide variety of supplements to address them. Brand quality and reputation, along with the purity of the products, were important criteria. Consistently positive user experience was also integral to the selection process. Additionally, we looked for supplements with the appropriate dosage for most individuals, as well as availability of convenient, travel-sized packs, and affordability wherever possible.

What to Look for When Buying Supplements for Travel

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:

  • Format (liquid, powder, gel, capsule) will impact the absorption rate
  • When possible, go with individual packets versus bulky containers
  • Look at the serving size to determine the product’s true cost
  • Choose brands with great reputations
  • Make sure to research user reviews so you get an idea of what to expect

What Are the Benefits of Taking Supplements While Traveling?

Traveling can throw off your sleep schedule, eating on the go usually means fewer balanced meals, and you may even have a drink or two more than usual. Public transportation and crowded spaces can increase exposure to germs, and if you're visiting another country, there’s the added risk of diarrhea, a digestive issue caused by contaminated water or food. Sleep aids like melatonin can help ease the effects of jet lag, while probiotics are helpful for digestion and may reduce your chances of developing diarrhea.

 Supplements like vitamin C and zinc can give your immune system the support it needs when exposed to unfamiliar environments.

 Adaptogens may also encourage a calmer, more grounded state during your trip.

 Supplements are just one part of the equation. Pairing them with habits like staying hydrated, balancing indulgent meals with nutrient-packed options, and prioritizing rest can help you stay healthy and feel your best while traveling.

Can Supplements Help With Jet Lag and Sleep While Traveling?

Melatonin is a hormone naturally produced by the body to signal that it’s time for sleep.

 When you travel across time zones, your internal clock becomes out of sync with the local time, making it harder to fall asleep or wake up at the right times. Taking melatonin at your destination’s bedtime can help reset your internal clock.

Magnesium, another helpful supplement, supports sleep and relaxation in a different way. This mineral is involved in over 300 biochemical processes, including regulating stress hormones and relaxing muscles.

 Low magnesium levels can disrupt sleep by increasing stress and restlessness. Taking magnesium during travel, especially if your diet is less balanced, may help sleep quality and reduce feelings of tension.

 Combined with good sleep hygiene, supplements can help you get the rest you need while traveling.

Should I Take Immune-Boosting Supplements Before a Trip?

Supplements may not directly “boost” your immune system, but can support its normal functioning by providing key nutrients. For example, vitamin C and zinc play essential roles in maintaining immune defense by encouraging the production and activity of immune cells.

 Botanicals like elderberry are believed to have anti-inflammatory and antiviral properties, which may help your body respond to potential threats. Some research indicates that elderberry can shorten the duration of respiratory infections when taken at the onset of symptoms, although research is mixed.

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.

FAQ

Can I bring supplements on a plane?
Yes, you can bring supplements on a plane in checked or carry-on luggage. If you are using a liquid supplement, make sure the container is less than 3.4 ounces and fits in a quart-size plastic bag to follow TSA guidelines.
Melatonin is often used to help reset your sleep cycle and adjust to new time zones more quickly. Magnesium may also aid relaxation and improve sleep quality, making it easier to recover from travel fatigue. Always consult a healthcare provider to confirm the right supplements for your needs.
Probiotics and fiber supplements can help support healthy digestion and prevent constipation, which is common during travel. Staying hydrated and moving your body are equally important for regularity.

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