This article was inspired by a recent conversation I had with my sister. She had traveled to Mexico not long ago, and had gotten quite sick. It made me think of the running list of travel supplements I had drafted on my phone.

I’m learning to think and plan ahead, and one thing that kept coming to mind was having a well planned list of travel supplements and things to consider before going overseas.

I know overseas travel can be a lot harder and more stressful on your mind and body, but I believe mindsets and being prepared can go a long way towards making your trip more enjoyable and restful.

 

I’ve used the term ‘supplement’ here quite broadly, to mean things that are in addition to the general health packing list you might think of, but also to include things that would be beneficial to your health while traveling.

Some of these items may not be necessary to pack, as you may be able to pick them up when you arrive in-country. It depends on your destination, what is available, and how accessible things are.

 

IMMUNITY (prevent + treat)

• Liposomal Vitamin C sachets – this is a big one

• Vitamin D3 (needs fat/oil to be absorbed)

• Vitamin D3 with K2

• Zinc

 

ENERGY

• B Vitamins (natural folate form not folic acid)

• Rehydration tablets / sachets (if needed – e.g. intense activity in hot humid climate, long haul flights, jet lag, intense exercise – but only if necessary)

 

GENERAL

• Paracetamol

• Travel First Aid kit

• Iodine (antiseptic, insect bites)

• Super glue (for emergency stitches if no emergency facilities available, safety tips here and here)

• Saline eye drops – preservative free (or use boiled then cooled salt water with a plastic pipette dropper)

• Activated Charcoal (powder form used as poultice – for insect/spider bites)

• Tick twisters or Tweezers – for tick removal (if found where you’re traveling)

 

GASTROINTESTINAL

• Probiotics (increase intake before trip, as well as throughout trip)

• Activated Charcoal capsules (enough supply for trip length)

• Electrolyte rehydration sachets/tablets (containing glucose for better electrolyte absorption)

• Deworming tablets (depending on how long your trip is)

 

SLEEP + RELAXATION

• Magnesium (oil, lotion or oral supplement)

• Chamomile Tea

 

WOMEN’S

• Women’s Probiotic (containing Lactobacillus, L. rhamnosus, L. reuteri) – in pessary form and/or taken orally

• Dried Ginger root powder – can be taken as tea (reduces prostaglandins, for pre-period discomfort and cramping)

 

NASAL

• Nasal Rinse Bottle

• Saline Rinse Sachets (e.g. Fess brand, extra-strength or mild sachets)

Caution – do not use tap water, spring water, or unboiled water. Use only purified, boiled (for 5 minutes) or sterile saline water. Used to treat a sinus infection or allergies. Safety tips here.

 

ORAL HYGIENE

• Interdental brushes (varying sizes, e.g. 1.0 mm for larger gaps, 0.7 mm for smaller gaps)

If you have something stuck deeper in your gums, interdental brushes can brush out what floss can’t. Follow it up with a strong salt water mouth rinse to help cleanse and heal.

 

CLEANING

• Hydrogen Peroxide 3% (to clean ears, toothbrush, interdental brushes, etc)

• Isopropyl alcohol (clean makeup brushes, etc – but check alcohol content for flight allowances)

 

FLIGHT / MOTION SICKNESS

• Aspartame-free chewing gum or mints (helps with ears popping in-flight)

• Ginger lozenges or chews

 

WATER PURIFIER

• Travel Water Purifier (depending on where you’re traveling, portable – e.g. in drink bottle form)