Key Takeaways
Travel can strain your immune system, energy levels, hydration, and digestion, but targeted supplements can help support your body while you're on the go.
Focus on foundational nutrients like vitamins C, D, and B-complex, plus magnesium and zinc, to support immune health, energy production, and sleep.
Choose travel-friendly supplements that are comprehensive, third-party tested, and easy to pack for a consistent wellness routine wherever you travel.
Between disrupted sleep schedules, long days sightseeing, and crowds everywhere, traveling puts a lot of stress on your body. What's more, disrupted routines make it harder to eat well consistently. While nutritious meals should be your goal, the right supplements can help fill common nutritional gaps.
Air travel can also affect your body. Lower cabin pressure and dry, recirculated air can contribute to feelings of tiredness, dryness, or discomfort during a flight.1-4 Additionally, traveling across time zones disrupts your body's internal clock, which can lead to lower energy, decreased mental clarity, and digestive issues.5
A travel wellness routine that includes targeted vitamins and minerals supports your body's immune system, energy production, and digestive balance.
To help your body adapt to the demands of travel, focus on supplements with the following vitamins.
A powerful antioxidant, vitamin C is one of the key immune support supplements for travel. Research shows that vitamin C supplementation may help support immune function during periods of intense physical stress.6 Consistent vitamin C supplementation supports immune system function and helps maintain the body's natural defenses.7
B vitamins act as essential coenzymes (helper molecules) for converting macronutrients into ATP, the body's usable energy.8 B12 and B9 support red blood cell formation and the integrity of myelin, the protective barrier around nerve cells.9 This may provide further support for energy levels. B6 is also a cofactor in the synthesis of melatonin, which can help the body adjust to a new sleep schedule.
Travel supplements aren't just about vitamins. These minerals provide complementary support.
Magnesium is a cofactor for over 300 enzymatic reactions, playing a role in nerve and muscle function and protein synthesis.13 A popular supplement for jet lag, magnesium supports nervous system function and sleep quality, which may be beneficial during travel-related disruptions to normal sleep patterns.14 Magnesium also supports energy and immune pathways15,16
Zinc plays an important role in immune system function and supports the body's natural defenses.17,18
When shopping for supplements, some criteria are always a good idea. But if you plan to travel, you'll want to consider a few specific factors.
To give your body the best support for the stress of travel, look for a supplement with a wide range of ingredients at clinically relevant doses. These include vitamins, minerals, antioxidants, adaptogens, pre- and probiotics, and other whole-food-sourced ingredients.
Also look for supplements that are carefully formulated to maximize the benefits of their ingredients. For example, when taken together, vitamins E and C may “recycle” each other, supporting their effectiveness.19 Rather than focusing on a few individual supplements, consider a foundational nutrition supplement for greater support.
If you're taking multiple supplements, packing individual bottles can take up valuable suitcase space. But when you're on the go and passing through airport security checkpoints, throwing dozens of loose capsules in a freezer bag might not be the best move either. Heat and tight suitcase packing can all risk damaging capsules. are individually packaged doses of our Next Gen formula. Because they're sealed, they don't require refrigeration to keep the probiotics alive. AG1 Essentials Gummies are another convenient option, providing 50 ingredients in daily packs of gummies.
Traveling with supplements is no problem if you take a few steps for a smooth trip.
Keep a 3–5 day supply of daily supplements in your carry-on. That way, if there is any delay with your checked bags, you can still maintain your daily routine. Larger powder tubs should be checked, and both liquids and powders should be put inside a sealable plastic bag. Wrap glass bottles in clothing to guard against breakage.
In the US, supplements are permitted in carry-ons and checked bags, but different forms have individual requirements. (These requirements change periodically, so check the TSA website for the latest guidelines.)
AG1 Next Gen Travel Packs provide convenient, individually sealed, and comprehensive daily nutritional support for full-body health. Over 75 vitamins, minerals, antioxidants, and other whole-food-sourced ingredients support energy production, immune and gut health, and resilience to mental and physical stressors. Plus, like all AG1 products, it's NSF Certified for Sport®.
AG1 Essentials Gummies deliver 50 carefully formulated ingredients in a convenient and tasty gummy pack for daily health. It's also a good source of fiber, which may support digestive regularity during travel.
Ready to start? Shop AG1 Essentials Gummies and start your daily routine today.
Try Essentials Gummies Now
Vitamin D supports immune system function and helps maintain the body's natural defense mechanisms, such as the production of AMPs.11 These naturally occurring protein chains are part of the body's first-line defenses, found in skin, lung lining, and intestines.12
Whether you're traveling or not, you want a supplement that's formulated for the greatest benefit. For example, the absorption of magnesium and zinc is dependent on the form they're in.20,21 AG1 Next Gen provides magnesium in both malate and glycinate forms to maximize absorption and benefits. AGZ includes Magtein® magnesium L-threonate for targeted sleep support. For the same reason, zinc is formulated as zinc citrate. AG1 Next Gen is clinically shown to fill common nutrient gaps in even healthy eaters.22
Because vitamins D and K2 are fat-soluble, we offer them as a separate oil supplement for superior absorption. This high-concentration formula comes in a travel-ready 1-ounce bottle.
Third-party certifications like NSF Certified for Sport® guarantee that a supplement has been rigorously tested for 280+ banned substances and that the product contains only what's on the label.
If you're traveling internationally, pay attention to individual country requirements. Rules for bringing supplements across borders can vary, and some countries (e.g., Australia) may have specific requirements for how supplements are packaged, labeled, or declared. Keeping these supplements in their original containers can help avoid slowdowns. Travel-sized supplements are a plus here.