Travel can be a lot of fun, but it can also be physically demanding. From the stress of planning to long airport lines, inconsistent sleep, unfamiliar foods, and exposure to germs, your body gets thrown out of rhythm quickly. Whether you’re hopping time zones, stuck in a cramped airplane seat, or navigating through a busy itinerary, it’s easy to forget that your immune system, sleep cycles, digestion, and overall energy are all affected.

While a balanced diet and hydration are foundational, there’s no denying that certain vitamins and supplements can be incredibly helpful during travel. Out of the 13 essential vitamins your body needs, a few stand out as must haves when you’re on the go. These travel friendly nutrients support immunity, reduce jet lag, help with sleep and muscle tension, and keep your energy and mood in check.

Here are seven vitamins and supplements worth packing in your carry on for a healthier, more comfortable journey.

1. Vitamin D: Sunshine in a Bottle

When you’re on the road, you’re often indoors more than you’d like—on planes, in hotels, at conferences, or navigating cities. That means less exposure to natural sunlight, which your body needs to produce vitamin D. This vitamin is essential for helping your body absorb calcium, which keeps your bones strong. It also plays a role in regulating immune function and maintaining healthy phosphorus levels in your bloodstream.

Vitamin D is often called the “sunshine vitamin” for good reason. Without enough sunlight, especially on long-haul trips or in places where sun exposure is limited, your levels can dip quickly. Supplementing with vitamin D while traveling supports your immune system and keeps your bones and muscles functioning well—so you feel strong and energized, not run down or stiff.

Travel Tip: A daily softgel or liquid drop form of vitamin D is easy to pack and ensures you won’t fall behind while skipping sun exposure.

2. Vitamin C: Your Immune System’s Secret Weapon

Planes and airports are notorious germ hotspots. You may be touching shared surfaces, breathing recycled air, and dealing with stress, all of which can weaken your immune defenses. That’s where vitamin C comes in.

This antioxidant-rich nutrient helps strengthen your body’s natural defenses by supporting white blood cell activity. It’s also important for skin health, tissue repair, and even helps regulate blood pressure, which may fluctuate during stressful travel situations.

Vitamin C is commonly found in fruits like oranges, strawberries, and kiwis—but let’s be honest, it’s not always easy to grab a fruit salad when you’re rushing between terminals. That’s why many travelers opt for convenient vitamin C supplements, such as chewable tablets, drink powders, or travel-friendly capsules.

Travel Tip: Consider taking vitamin C daily starting a few days before your trip and continuing through your return for best immune support.

3. Melatonin: Rest When You Need It Most

Nothing throws off your travel experience quite like jet lag or an interrupted sleep schedule. When your internal clock is out of sync, it can lead to fatigue, irritability, digestive issues, and even weakened immunity. Melatonin, a hormone naturally produced by your brain in response to darkness, helps regulate your sleep-wake cycle.

Supplementing with melatonin can help reset your circadian rhythm after changing time zones or struggling with new sleep environments. It promotes more restful sleep without the grogginess that some over the counter sleep aids may cause.

Travel Tip: Take melatonin about 30 minutes before bedtime at your destination to help your body adjust more quickly to local time.

4. Magnesium: Muscle Relaxation and Mental Calm

Travel isn’t just tiring, it can also leave you feeling physically tense and mentally overstimulated. Magnesium is an essential mineral that helps regulate muscle and nerve function, blood sugar levels, and energy production. It also promotes relaxation, making it a favorite among travelers dealing with stress, anxiety, and sleep issues.

Sitting in one position for hours on a plane, hauling luggage, or sleeping on an unfamiliar mattress can lead to soreness and cramps. Magnesium helps reduce that muscle tension and can also calm a racing mind, especially when trying to fall asleep in a new place.

There are multiple forms of magnesium, some better for digestion, others for sleep or recovery, so look for one like magnesium glycinate or citrate for travel friendly relaxation benefits.

Travel Tip: Keep a small bottle of magnesium capsules in your toiletries bag or try a powdered supplement you can stir into water before bed.

5. Vitamin B12: Focus, Mood, and Energy on the Go

Vitamin B12 plays a crucial role in energy production, red blood cell formation, and nervous system health. If you’ve ever experienced that “travel fog” or felt forgetful and drained after a day on the go, B12 could be your new best friend.

Low levels of B12 can lead to fatigue, mood swings, difficulty concentrating, and even memory issues. Supplementing with B12 helps keep your brain sharp and your energy levels up, so you can stay alert during meetings, excursions, or navigating crowded airports.

This nutrient is especially important for vegetarians, vegans, or anyone who may not get enough from their diet while traveling. It’s available in capsules, sublingual tablets, or even convenient liquid shots.

Travel Tip: For a quick energy boost, try a B12 spray or a pre-travel vitamin injection that includes B12, C, and D for a triple immune and energy defense.

6. Zinc: A Defender Against Travel Bugs

Zinc is often overlooked, but it plays a powerful role in immune support and wound healing. It also assists with cell growth and inflammation regulation. When you’re exposed to unfamiliar environments and increased contact with people (especially during flu or allergy seasons), zinc can help your body defend itself against minor infections and viruses.

It has also been shown to reduce the duration of colds—perfect for those who want to bounce back fast if they start to feel under the weather while traveling. Zinc lozenges, tablets, or capsules are easy to carry and can make a big difference if taken at the first sign of sniffles.

Travel Tip: Bring zinc in lozenge form and take it at the first sign of a scratchy throat or stuffy nose.

7. Probiotics: Gut Health on the Move

New foods, water sources, and travel-related stress can disrupt the balance of good bacteria in your gut. That’s where probiotics come in. These beneficial bacteria help support digestion, nutrient absorption, and immune function—three things that tend to go out of whack when you’re away from your usual routine.

Probiotics can also help prevent bloating, irregularity, and traveler’s diarrhea—common issues that many people silently struggle with on the road. Whether in capsule, powder, or gummy form, probiotics are a worthwhile addition to your travel wellness kit.

Travel Tip: If you don’t have access to a fridge, choose a shelf stable probiotic, and look for one with multiple strains for broader gut support.

Bonus Tip: IV Therapy for Pre-Travel Wellness

If you’re prepping for a long trip or just want to give your body a boost before boarding, consider getting an IV drip with a blend of vitamin C, B12, and D. IV therapy delivers nutrients directly into your bloodstream, offering fast absorption and immediate benefits.

You can customize a pre-travel drip for immune support, hydration, energy, or stress relief—making it a great tool if you’re traveling for a special event, international trip, or just want to avoid that post-flight slump.

Want to feel your best before takeoff? Schedule your customized IV therapy appointment and give your body a head start on hydration, immunity, and energy. Whether you’re heading across the country or across the world, we’ll help you feel ready for wherever your travels take you.