10 Best RD-Approved Supplements for Travel of 2025
Product ReviewsDiet & Nutrition ProductsVitamins & Supplements

The 10 RD-Approved Supplements for Travel to Keep You Feeling Good on Your Next Vacay

By
and
Published on May 30, 2025
by
Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.

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.

Thorne Magnesium Bisglycinate

Best Magnesium

Thorne Magnesium Bisglycinate

Buy Now $46

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.

Note: Magnesium can cause an upset stomach in some people, so test it out before your trip.

Live It up super greens

Best Greens Powder

Live it Up Super Greens

Buy Now $60

Pros

  • Contains a variety of organic greens
  • Includes probiotics, digestive enzymes to support your gut
  • No added sugar
  • Vegan source of protein

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.

Best Melatonin

Pure Encapsulations Melatonin-SR

$18.60 at Amazon
Buy on Amazon $18.60

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

Despite our best efforts, sometimes thumping club music wafting through the window is just a part of the experience when sleeping in an unknown hotel. Luckily, melatonin’s reputation as a sleep aid is well-known for a reason — it works. Pure Encapsulation’s sustained-release formula works over a six-hour period, which is great if you’re someone who tends to wake up throughout the night.

Pure Encapsulations prides itself on ingredient purity and being additive-free. A 3 milligram (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 off 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.

Best Multivitamin

Supplements Studio Whole Food Vegan Vitamin Plus

$22.77 at Amazon
$28.47Now 20% Off
Buy on Amazon $22.77

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
Vacations are the time when you want to feel your absolute best. Eating a healthy balanced diet helps you get the vitamins and minerals you need, but if you're under stress, especially before a trip, it may be difficult to get the recommended amounts of nutrients. Taking a multivitamin vitamin before and during your trip may help support your overall health and functioning. Some studies have shown that taking a multivitamin may even help reduce depression, anxiety, and stress in older men.

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, 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, and a single dose is three capsules, which may be a hard sell for people who don’t like swallowing pills.

Best for Energy

Gaia Herbs Rhodiola Rosea Stress Support

$27.53 at Amazon
$30.59Now 10% Off
Buy on Amazon $27.53

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
  • Significant contraindications
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, organic farming practices. Its Rrhodiola 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 do your research into contraindications, which include bipolar disorder.

Best for Stress

Herb Pharm Holy Basil

$15.89 at Amazon
Buy on Amazon $15.89

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.

Best Herbal Sleep Aid

NOW Sleep Botanical Sleep Blend

$19.36 at Walmart
$22.99Now 16% Off
Buy on Walmart $19.36

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.

Best for Immunity

Daily Radiance Elderberry Liposomal Vitamin C

$78 at Amazon
Buy on Amazon $78

Pros

  • Liposomal vitamin C may help support the 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 the stomach

Cons

  • Liquid format may not appeal to all
  • Some may want pure vitamin C
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, a whole food source of the vitamin that also contains antioxidants and is anti-inflammatory. 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 you can toss a few in your bag and you’re ready to go.

Best to Prevent Stomach Issues

Florastor Dual Action Probiotic Supplement

$20.47 at Amazon
$26.99Now 24% Off
Buy on Amazon $20.47

Pros

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

Cons

  • Some users had a negative reaction to it
Most people would agree that 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 on antibiotics, it won’t get killed like the bacterial strains.

Our research found that this supplement has helped travelers with longstanding gut issues, including gas, bloating, and diarrhea. The formula does not require refrigeration, making it travel-safe. It’s worth noting that, despite the supplement’s intended purpose, this probiotic may worsen GI issues for some, so make sure to test it out before your trip.

Best for Optimal Digestion

Promix Debloat: Prebiotic + Probiotic

$53.09 at Amazon
$58.99Now 10% Off
Buy on Amazon $53.09

Pros

  • Contains both pre- and probiotics
  • Available in convenient, travel-sized stick packs
  • Comes in 3 flavors

Cons

  • May cause gastrointestinal 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, plus organic African baobab, a tree which acts as a prebiotic to enhance absorption, plus 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 three flavors: Florida Orange, White Peach, and Tropical Mango. This product is refreshing, delicious, and works well to combat a variety of digestive issues, such as constipation and bloating. As is the case with many similar products, there is a small chance the product won’t work or could worsen GI issues.

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.

Why Trust Everyday Health

We independently investigate and recommend products and services we believe will enrich the lives of our readers and meet their specific needs. You can trust our reviews because we do the legwork for you. Read more about why you can trust us.
Meet Our Team
See Our Editorial PolicyMeet Our Health Expert Network

Brittany Vargas

Author

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 psycho-spiritual development for the past 20 years.

As a trauma-informed health journalist, she is a regular contributor to Everyday Health, Medscape and Verywell Mind. Her byline has also appeared in Yahoo Life, Shape, Integrative Practitioner, Business Insider, and BBC Travel, among others.

Brittany is also a certified Reiki Master who has been practicing since 2010.

She received her bachelor's degree from the University of California at Santa Barbara and is a proud Californian. In her spare time, she loves practicing yoga, dancing, hiking, and traveling.

See full bio

Caitlin Beale, MS, RDN

Author

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 interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.

Caitlin was born and raised in northern California, where she resides with her family. An avid lover of sunshine and the outdoors, she finds joy in activities such as visiting the beach, exercising, cooking, and indulging in a good read. You can find Caitlin’s writing in a variety of outlets and brands, including Motherly, Nourish, Signos, Greatest, Pure Encapsulations, Abbott, and Clue, among others.

See full bio

Daniel Oakley

Daniel Oakley is a journalist, editor, and fact-checker. He has written, edited, taught, and produced media for Dow Jones, S&P Global, IHS Markit, Third Coast Studios Magazine, and 826 National.

Oakley's path has always been a health-and-wellness-focused one. A competitive triathlete and racing fundraiser for the Leukemia and Lymphoma Society, he also spends summer weekends as an ISA-certified surf instructor and Red Cross professional water rescuer with Laru Beya Collective in Rockaway Beach, which helps kids master and delight in their own backyard — the ocean. It has taught Oakley that “optimizing body and mind” flourishes precisely at the wellspring of community.

See full bio
Lili Ladaga

Lili Ladaga

Editor
Lili Ladaga is a freelance editor on the Marketplace Team at Everyday Health.
See full bio
See Our Editorial PolicyMeet Our Health Expert Network
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Pickering G et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. November 28, 2020.
  2. Hartle JW et al. Development of a Model for In‐Vitro Comparative Absorption of Magnesium from Five Magnesium Sources Commonly Used as Dietary Supplements. The FASEB Journal. April 1, 2016.
  3. Bhattacharya S. The Role of Spirulina (Arthrospira) in the Mitigation of Heavy-Metal Toxicity: An Appraisal. Journal of Environmental Pathology, Toxicology and Oncology. July 1, 2020.
  4. Savage RA et al. Melatonin. StatPearls. February 9, 2024.
  5. Harris E et al. The Effect of Multivitamin Supplementation on Mood and Stress in Healthy Older Men. Human Psychopharmacology. November 16, 2011.
  6. Kasper S et al. Multicenter, Open-Label, Exploratory Clinical Trial With Rhodiola Rosea Extract in Patients Suffering From Burnout Symptoms. Neuropsychiatric Disease and Treatment. March 22, 2017.
  7. Whig R et al. Mania Associated With Rhodiola Rosea: An Adaptogen With Antidepressant Effects. The Primary Care Companion for CNS Disorders. March 17, 2022.
  8. The Benefits of Holy Basil (Tulsi). Cleveland Clinic. November 30, 2023.
  9. Korn L. How the 3 Sisters of Sleep Can Help. Psychology Today. July 8, 2017.
  10. Hepsomali P et al. Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Frontiers in Neuroscience. September 6, 2020.
  11. Purpura M et al. Liposomal Delivery Enhances Absorption of Vitamin C Into Plasma and Leukocytes: A Double-Blind, Placebo-Controlled, Randomized Trial. European Journal of Nutrition. September 6, 2024.
  12. McFarland LV. Meta-Analysis of Probiotics for the Prevention of Traveler's Diarrhea. Travel Medicine and Infectious Disease. December 5, 2005.
  13. Zhao Y et al. Exploring the Impact of Short Term Travel on Gut Microbiota and Probiotic Bacteria Mediated Stability. Biomedicines. June 21, 2024.
  14. Fatemeh G et al. Effect of Melatonin Supplementation on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Neurology. January 8, 2021.
  15. Bae JM. Prophylactic efficacy of probiotics on travelers’ diarrhea: an adaptive meta-analysis of randomized controlled trials. Epidemiology and Health. August 29, 2018.
  16. Munteanu C et al. The Relationship Between Nutrition and the Immune System. Frontiers in Nutrition. December 8, 2022.
  17. Tóth-Mészáros A et al. The Effect of Adaptogenic Plants on Stress: A Systematic Review and Meta-Analysis. Journal of Functional Foods. September 2023.
  18. Herxheimer A et al. Melatonin for the Prevention and Treatment of Jet Lag. Cochrane Database of Systematic Reviews. 2002.
  19. Magnesium. National Institutes of Health. June 2 2022.
  20. Hausenblas H A et al. Magnesium-L-Threonate Improves Sleep Quality and Daytime Functioning in Adults with Self-Reported Sleep Problems: A Randomized Controlled Trial. Sleep Medicine. August 17, 2024.
  21. Wieland LS et al. Elderberry for Prevention and Treatment of Viral Respiratory Illnesses: A Systematic Review. BMC Complementary Medicine and Therapies. April 7, 2021.
Additional Sources