Everyone has different health conditions, fitness goals and lifestyle preferences, so the question of whether to bring supplements when traveling long-term will differ depending on who you’re talking to. However, in my opinion, long-term travel – especially abroad – is an excellent time to keep up with your supplementation routine or even start a new one.
When traveling abroad for long periods, your body is exposed to many different experiences like time zone shifts, foreign foods, exposure to germs, and increased stress levels. It’s important to make sure you’re giving your body what it needs to adapt to these new environments. Although choosing the best vitamins and supplements to bring and figuring out how to pack them requires some additional planning, it is worth it for your health in the long run.
Below are some simple steps you can take to help with sticking to your supplement routine during a long trip.
Determine your current supplement needs
Make a list of all the supplements you currently take with name, dosage, and frequency.
Categorize these as “must haves” or “nice to haves”.
For the “must-haves” – make sure you have enough for the length of your trip and determine if it will be possible to refill them if necessary.
Consider additional supplements that might help your body adapt to the new environment
Think about the main health areas impacted by long-term travel (nutrition, sleep, digestion, stress, hydration, immune health)
Make a list of supplements that can increase support in these areas along with name, dosage, and frequency.
Some of my go-to options include a daily dose of whey protein powder for nutrition support, melatonin for sleep, and probiotics for gut health. I’ll also bring extra Vitamin C tablets to support my immune system and electrolytes to make sure I stay well-hydrated.
Check the laws and regulations of your destination
Confirm whether your destination has restrictions on bringing in certain supplements (melatonin, CBD, etc.) and find alternative options if needed.
Plan for refills
You will want to make sure you have a plan for refills when needed.
Research your destination for pharmacies and update the address on any automatic refills you have back home.
Look into health stores in the area to make sure they stock your choice brands.
Labeling, organizing, and packing!
We recommend bringing a supplement case to help save space in your suitcase and make it easier to organize.
This way, you can divvy out your supplements in individual compartments for each day and avoid having to bring them all in the original packaging.
If you are bringing liquid supplements, make sure they are secured in your checked luggage.
If you are bringing gummies or fish oil, check that they can handle higher heat and humidity while in transit.
Finally, keep a log of everything you’re taking along with the dose and frequency. This can be a simple list in your Notes app, but it adds peace of mind which is something we could all use a bit more of!
Keeping up with your supplements while traveling long-term is a worthwhile investment that will help you thrive in your new environment.
The demands of life on the road—new foods, shifting time zones, germs, and increased stress—can take a toll on your body, making it even more important to support it with the right nutrients.
By evaluating your needs, researching destination-specific regulations, and planning how to pack and organize, you can stay energized and balanced for a healthier and more enjoyable travel experience.
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