Jet lag! can help you zero in on exactly which supplements belong in your suitcase. Your body already produces melatonin to manage your sleep cycle. I generally take it the first three or four nights of a trip and again when I get home, to combat jet lag.

Once I find myself getting naturally sleepy at the right bedtime, I quit using melatonin. Bonus: Studies have also found that melatonin can help manage immune function and cortisol levels.

Those are benefits just about any traveler could use. You want to eat new foods your digestive tract has never seen before. But who wants to make that an anecdote from their trip? Not you. To avoid more severe cases that can sometimes put you in a clinic , line your gut with probiotics.

Probiotics also show promise in reducing constipation and bloating. Plus, a study found that probiotics may boost your immune system , helping your body battle any virus or bacteria you encounter in a faraway land.

I have a pretty strong stomach, so I generally take probiotics only if my digestive system is acting up on a trip. Your spice rack might give you a clue to another travel supplement worth packing in your suitcase.

The magic of turmeric seems to stem from a compound called curcumin. Research has shown that it can help with everything from inflammatory conditions and metabolic issues to arthritis and anxiety.

Curcumin might help take the edge off the anxiety of going through security and give your body a boost after air travel. Few supplements offer as many varied benefits as magnesium. It plays a role in more than reactions in the human body, including energy creation, gene maintenance, muscle relaxation, and regulation of the nervous system.

You can get magnesium from a wide variety of foods including pumpkin seeds, black beans, almonds, and avocado. However, research shows that the vast majority of people may not be getting enough of this important mineral. Depending on their age, women should aim for to milligrams of magnesium per day and men should try to get to milligrams.

Your energy levels can directly impact how much you enjoy a trip — and no one wants to yawn their way through the Louvre. Fight fatigue and give your energy a boost with B vitamins. B vitamins play a critical role in converting food into glucose, ultimately giving you energy for sightseeing, museum-hopping, or swimming in the ocean.

No matter where I am in the world, I always pair a vitamin B pill with my breakfast. But if healthy eating goes out the window on trips no judgment! Melatonin has helped me conquer jet lag in any time zone.

As you rack up passport stamps, find the right supplements that work for you. It can make a world of difference in how you travel. Joni Sweet is a freelance writer who specializes in travel, health, and wellness.

Follow her journeys and musings on Instagram. Start with leafy greens and bulletproof coffee. Use green tea as an afternoon pick-me-up and sip coconut water throughout the day.

Traveling often involves trying new foods, which can sometimes lead to stomach upset. Prebiotics and probiotics are valuable supplements to support your digestive health whilst you're away. Digestive enzymes help break down food and improve nutrient absorption, while probiotics promote a healthy gut microbiome and aid digestion.

Traveling, delays, and being in unfamiliar environments, can raise your stress levels and anxiety. Managing stress and cortisol levels is crucial for overall well-being and enjoyment of your trip.

Certain supplements, such as adaptogens like ashwagandha or rhodiola rosea, have been traditionally used to support the body's stress response and promote a sense of calm.

With a huge amount available on the market, it's essential to select the ones that best suit your specific needs and travel plans. Rather than packing your entire bathroom cabinet for your next trip, focus on the ones that give you the extra support you need whilst away.

Consider factors such as the destination, the duration of your trip, length of flight and any specific health concerns you may have. Here are some key supplements to consider:. Meals out, skipped breakfasts and sampling the local delicacies results in less control over your macros and micros.

A daily multivitamin helps restore all the nutrients that may be missing from your vacation diet. Look for a high-quality multivitamin that provides a full range of nutrients, is non-GMO, free from synthetics and eco-friendly.

Recommended: Performance Lab® NutriGenesis® Multi for Men and Women. Using science backed nutrition technology based on Nobel Prize winning research, this multivitamin is nature identical, non-GMO, additive free and eco friendly with superior absorption.

Meaning your body gets what it needs faster and more efficiently. Lab-grown NutriGenesis® nutrients are safer, cleaner and more eco-friendly than nutrients found in standard multivitamin supplements. Long haul flights, a change in food and water quality, and being out of a routine can disrupt our digestive system.

Taking a pre or probiotic supplement can help maintain a healthy gut microbiome whilst supporting digestion, and helping your immune system. Probiotics contain beneficial bacteria that promote a balanced gut flora and may help protect against potential digestive issues such as bloating, constipation, and traveler's diarrhea.

Tip: Look for a probiotic that contains a diverse range of strains and has a high colony-forming unit CFU count for optimal effectiveness. Prebiotics are just as important as probiotics when it comes to gut health. Prebiotics are non-digestible fibers that act as nourishment for the existing good bacteria in your gut.

Prebiotics pass through your digestive system without being broken down, reaching the large intestine. Here, they provide the fuel that allows these good microbes to thrive and flourish, strengthening what's already there. Recommended: Performance Lab® Prebiotic. Why: Probiotics can be fragile and unpredictable.

Performance Lab® Prebiotic promotes digestive health by nourishing your existing probiotic colony with Orafti® Synergy1 Inulin-FOS from chicory root. As a result, Prebiotic delivers more reliable, natural and comfortable microbiome support.

When you're traveling, you're exposed to new environments, different climates, and potentially unfamiliar germs. All these factors can have an effect on your immune function. Boosting your immune system can help protect you from falling ill and help you stay healthy throughout your trip.

Look for organic cordyceps militaris forms, in capsules, tinctures or powders. Delivers smooth-flowing energy, balanced motivation and overall well-being. Used for thousands of years as a healing tonic, ginseng is said to enhance qi — defined as vital life force, like a smooth flow of energy through the body.

Research suggests compounds in ginseng called ginsenosides maximize energy production in cells and increase ATP, amplifying stamina and alleviating weariness. Other studies show Korean ginseng extract invigorates, reduces physical and mental fatigue, and boosts mood and well-being. The difference: Korean red ginseng is steamed, then dried a process that is believed to improve its bioactivity.

For the greatest vitality-promoting benefits, look for Korean ginseng or Korean red ginseng, in tinctures, capsules, tablets or teas. Offers a boost for whole-body vitality, youthful energy and motivation. One of the best? Provides more vigor, endurance and sustained stamina.

Research shows maca works in part by decreasing lactic acid to lessen muscle fatigue, and increasing liver glycogen content to fuel workouts and sustain endurance. In other studies, maca extract measurably boosted stamina, improved performance in athletes, and amped up focus and clarity.

Choosing which vitamins and supplements will help you feel more energized will also help you feel more motivated to achieve those health goals like exercise that reinforce quality sleep and better energy.

Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel better energized over the course of the day. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine.

Here are the 12 best supplements to fight fatigue and increase energy. Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. This vitamin also plays an important role in neurological function.

Vegetarians and vegans are likely to be low in vitamin B12 , since it is most commonly found in fish, meat, eggs, and dairy. Older adults, or people with digestive issues, are also at risk for a deficiency because they may be less capable of absorbing the B12 they consume.

Absorption of vitamin B12 requires adequate stomach acid. If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just boost your energy levels. A good vitamin B complex supplement contains all of the B vitamins which are thiamine B1 , riboflavin B2 , niacin B3 , pantothenic acid B5 , B6 pyridoxine , folate B9 , B12, and choline.

The B vitamins play essential roles in the processes that convert foods into energy. Vitamins B6 and B12 are also essential in the formation of red blood cells, which aid in energy through the delivery of oxygen to all cells of the body.

Alcohol intake can inhibit absorption of several of the B vitamins. Increased stress levels can deplete certain B vitamins, especially vitamin B6. And conversely, diets low in B vitamins can lead to increased levels of perceived stress and poor mood.

Vegans and vegetarians may be at greater risk of B vitamin deficiencies since animal-based foods are generally the best sources of most B vitamins. Vitamin C is a vital antioxidant that combats oxidative stress. It is also important for the nervous system as it helps regulate energy metabolism in neurons.

While vitamin C is not stored in high amounts in comparison to other nutrients stored in the body, an exception to this is the adrenal glands, which have a high concentration of vitamin C in storage. Vitamin C helps the adrenal glands maintain normal functions , including responding to stress and producing cortisol, which is necessary in balanced amounts to maintain energy levels.

Non-heme iron in some plant foods gets a boost in absorption from vitamin C. Vitamin D is essential to support a healthy immune system, bone growth, and reproductive hormone production.

Most Americans are not getting enough of the vitamin. UV rays from sun exposure to the skin triggers vitamin D synthesis, but many people do not get enough sun exposure. There is a correlation between low vitamin D levels and fatigue. One study found that vitamin D deficiency was more common in people with fatigue, and correcting vitamin D levels in those people through vitamin D supplementation improved energy levels.

There is a large body of research about vitamin D and its various impacts on health. Ask your doctor to test for blood levels to understand if and how much vitamin D supplementation may be appropriate for you. Magnesium is one of the most abundant minerals in the body, required for more than different biochemical reactions , including muscle and nerve function and energy production.

It is commonly found in foods like fish, almonds, and dark leafy greens. According to a study published by the National Institute of Health , magnesium has been shown to help you fall asleep naturally.

If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality and help you feel more rested. Rather, it relaxes your muscles. Iron is an essential mineral that helps oxygen circulate throughout the body. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance.

Iron deficiency is common among those who menstruate and iron needs increase with pregnancy. Meat and seafood are excellent sources of dietary iron.

If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron. If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess.

If you are looking to boost energy you should not just take iron as a supplement. Iron is necessary when there is low iron in the blood.

Make sure to consult with your doctor or dietitian before supplementing with iron and also get iron and related blood markers tested first. Rhodiola rosea is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries.

It is classified as an adaptogen , a group of botanical supplements that protect the body against the effects of physical and mental stress.

Not only can rhodiola help you feel more alert and manage occasional stress , it can also improve mood , according to clinical research.

In a study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising , as well as assist in recovery afterwards.

Rhodiola is a great choice if your exhaustion is related to intense activity. As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.

Ashwagandha has been used for over 3, years and has a wide variety of names. Probiotics also show promise in reducing constipation and bloating. Plus, a study found that probiotics may boost your immune system , helping your body battle any virus or bacteria you encounter in a faraway land.

I have a pretty strong stomach, so I generally take probiotics only if my digestive system is acting up on a trip. Your spice rack might give you a clue to another travel supplement worth packing in your suitcase.

The magic of turmeric seems to stem from a compound called curcumin. Research has shown that it can help with everything from inflammatory conditions and metabolic issues to arthritis and anxiety.

Curcumin might help take the edge off the anxiety of going through security and give your body a boost after air travel. Few supplements offer as many varied benefits as magnesium. It plays a role in more than reactions in the human body, including energy creation, gene maintenance, muscle relaxation, and regulation of the nervous system.

You can get magnesium from a wide variety of foods including pumpkin seeds, black beans, almonds, and avocado. However, research shows that the vast majority of people may not be getting enough of this important mineral.

Depending on their age, women should aim for to milligrams of magnesium per day and men should try to get to milligrams. Your energy levels can directly impact how much you enjoy a trip — and no one wants to yawn their way through the Louvre.

Fight fatigue and give your energy a boost with B vitamins. B vitamins play a critical role in converting food into glucose, ultimately giving you energy for sightseeing, museum-hopping, or swimming in the ocean.

No matter where I am in the world, I always pair a vitamin B pill with my breakfast. But if healthy eating goes out the window on trips no judgment! Melatonin has helped me conquer jet lag in any time zone. As you rack up passport stamps, find the right supplements that work for you.

It can make a world of difference in how you travel. Joni Sweet is a freelance writer who specializes in travel, health, and wellness. Follow her journeys and musings on Instagram. Start with leafy greens and bulletproof coffee. Use green tea as an afternoon pick-me-up and sip coconut water throughout the day.

Before bed, drink a…. Whether you're practicing with grandma or hitting the gym with your friend, these balance exercises will provide a strong foundation for balance and…. Using a technique called "supersetting," trainer Patrick Murphy kept Zac Efron on his toes with this intensive workout.

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Here's a roundup of the 10 best to try at home…. The Russian twist is a workout that targets the core, hips, and shoulders. Here's a step-by-step guide on how to perform this exercise.

We also have…. Ready to level up your leg game? Try these 11 quad exercises at home or in the gym. As a Travel Writer, I Always Carry These Supplements.

Medically reviewed by Alan Carter, Pharm. Melatonin Probiotics Turmeric Magnesium B vitamins tl;dr Share on Pinterest Design by Dana Davenport. Make room for melatonin. How to take it. Start by taking a low dose, like 2 or 3 milligrams, 30 minutes before bedtime.

In my experience, the quick-dissolve tablets and gummies kick in more quickly than the pills. Do some calming activities like reading a book or taking a bath to get your body in the mood for rest and let your jet lag melt away. While melatonin is considered a safe supplement , it can cause mild side effects like headaches, nausea, and dizziness.

Was this helpful? Prep your belly with probiotics. Start taking a daily dose of probiotics at least 2 days before a trip. Research shows that probiotics with at least 5 billion colony-forming units aka the amount of good bacteria!

Increased stress levels can deplete certain B vitamins, especially vitamin B6. And conversely, diets low in B vitamins can lead to increased levels of perceived stress and poor mood.

Vegans and vegetarians may be at greater risk of B vitamin deficiencies since animal-based foods are generally the best sources of most B vitamins. Vitamin C is a vital antioxidant that combats oxidative stress. It is also important for the nervous system as it helps regulate energy metabolism in neurons.

While vitamin C is not stored in high amounts in comparison to other nutrients stored in the body, an exception to this is the adrenal glands, which have a high concentration of vitamin C in storage. Vitamin C helps the adrenal glands maintain normal functions , including responding to stress and producing cortisol, which is necessary in balanced amounts to maintain energy levels.

Non-heme iron in some plant foods gets a boost in absorption from vitamin C. Vitamin D is essential to support a healthy immune system, bone growth, and reproductive hormone production.

Most Americans are not getting enough of the vitamin. UV rays from sun exposure to the skin triggers vitamin D synthesis, but many people do not get enough sun exposure. There is a correlation between low vitamin D levels and fatigue.

One study found that vitamin D deficiency was more common in people with fatigue, and correcting vitamin D levels in those people through vitamin D supplementation improved energy levels.

There is a large body of research about vitamin D and its various impacts on health. Ask your doctor to test for blood levels to understand if and how much vitamin D supplementation may be appropriate for you.

Magnesium is one of the most abundant minerals in the body, required for more than different biochemical reactions , including muscle and nerve function and energy production.

It is commonly found in foods like fish, almonds, and dark leafy greens. According to a study published by the National Institute of Health , magnesium has been shown to help you fall asleep naturally.

If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality and help you feel more rested. Rather, it relaxes your muscles. Iron is an essential mineral that helps oxygen circulate throughout the body.

Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance. Iron deficiency is common among those who menstruate and iron needs increase with pregnancy. Meat and seafood are excellent sources of dietary iron.

If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron. If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess.

If you are looking to boost energy you should not just take iron as a supplement. Iron is necessary when there is low iron in the blood. Make sure to consult with your doctor or dietitian before supplementing with iron and also get iron and related blood markers tested first.

Rhodiola rosea is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. It is classified as an adaptogen , a group of botanical supplements that protect the body against the effects of physical and mental stress.

Not only can rhodiola help you feel more alert and manage occasional stress , it can also improve mood , according to clinical research. In a study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising , as well as assist in recovery afterwards.

Rhodiola is a great choice if your exhaustion is related to intense activity. As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life. Ashwagandha has been used for over 3, years and has a wide variety of names.

This herb grows in the Mediterranean and across the Middle East, Africa, India, and Pakistan. It has been praised in traditional Indian medicine for its ability to help the body adapt to stress.

As an added bonus, recent studies have also suggested that ashwagandha can improve endurance and muscle strength gains from exercise. Additionally, ashwagandha was shown to reduce food cravings and support body weight management , in a study. If it is stress that has you feeling drained, you might want to consider ashwagandha.

Melatonin is clearly linked to energy levels, since it is well known as the hormone that helps us fall asleep. It is made in the pineal gland in the brain in response to darkness, whereas light disrupts production of melatonin.

Research shows that melatonin offers neuroprotection and acts as an antioxidant. Side effects are rare and if they do occur they tend to be mild, such as sleepiness during the day.

Creatine is a popular supplement among athletes and fitness enthusiasts due to its ability to enhance energy levels during intense physical activity. Creatine is an amino acid that is naturally produced in the body and stored in the muscles. It plays a crucial role in the production of ATP, which is the primary source of energy for the muscles.

By supplementing with creatine , individuals can increase their stores of creatine in the muscles, allowing for more efficient ATP production during exercise.

This can lead to improved performance and endurance, enhanced energy levels, and better post-workout recovery. Did you know that jet lag can be a massive disrupter to your sleeping pattern but it can have adverse effects on both your digestive system and appetite?!

This disruption to eating and sleep patterns can be a major shock on the digestive system and probiotics can help maintain an even keel in the tummy department.

Additionally, a study published by the National Institute of Health showed that probiotic consumption can also enhances the immune system, and decreases the prevalence of allergies. So ya, time to jump on that probiotic train.

This one probably goes without saying at this point especially if you live in perpetually partially cloudy Seattle like Jesse and I. Vitamin D is critical for the body: promotes bone health, supports muscular function, and reduces inflammation.

Vitamin D is known to be produced from exposure to the sun, but there are many factors that impact your body's ability to naturally synthesize vitamin D, including the season, smog levels, clouds, skin type, and your use of sunscreen.

Vitamin D is especially important for travelers because of its role in strengthening the immune system aka. protecting you from that child that coughed on you at the airport Starbucks.

So think twice next time before you consider not packing Vitamin D on your next trip to sunny Iceland. According to an Australian study on international travelers in , taking an elderberry supplement can be an excellent way to help support your body's defenses while traveling.

In this study, the travelers who took an elderberry supplement suffered fewer colds, shorter cold durations, and less severe symptoms than those taking a placebo pill. Tell you what, I wish I had a little elderberry to layer on top of the hand sanitizer cocktail my wife so graciously provided.

PS: This lady ordered a bud light when bar cart came so yeaaa. Magnesium is also well-known for its potential to improve sleep quality. In a study published by the National Institute of Health , magnesium was shown to improve symptoms of insomnia or a terrible night of sleep in a twin bed in Hakone Japan that felt like it was made from cardboard and gravel worst sleep of my life!

Consider packing a magnesium supplement if you experience difficulty sleeping, or if recharging is a goal for your trip.