Travelling Healthy: Top 5 Supplements a Nutritionist Never Travels Without

With the winter storms and temperatures dropping, many of us are looking to trade in our parkas and cold temperatures for beautiful beaches and warm tropical weather. While travel can be an exciting and exhilarating time in our lives, where spontaneity runs free, one thing you should never leave to chance is your health. With all the planning that goes into travelling, a supplement regime may be the last thing on your mind. Jet lag, constipation, diarrhea, bloating, and other digestive troubles are common complaints that can quickly kill your wanderlust-buzz.

Imagine a different way to travel healthy; a personal supplement kit designed not only to relieve these common symptoms but actually help prevent them as well, making your supplement regime, your ultimate travel companion. As a nutritionist, and wannabe world explorer here are my top supplements that I never travel without.


Got jet lag? Melatonin is a hormone that is produced by the pineal gland and at night. Melatonin is controlled by our 24 hr circadian clock and production begins about 2 – 3 hours before we want to go to bed. Supplemental melatonin can help you reduce jet lag by shifting your circadian rhythm, and allow easier adjustment to new time zones when taken about 30 mins before bed. Look for a melatonin that comes in tablet form that goes under the tongue.

Digestive Enzymes & HCL

Travelling often takes us away from our usual eating habits as we explore new and exotic flavours which can be particularly troublesome for those with pre-existing digestive issues or food sensitivities. While I always suggest to clients staying away from troublesome foods while travelling probiotics and digestive enzymes can alleviate some common symptoms such as gas, bloating and diarrhea even for those without pre-existing digestive concerns. Digestive enzymes help aid us with the digestion and breakdown of food reducing unwanted gas and bloating. Look for a digestive enzyme that contains HCL to help protect against parasites. Makes all the difference when considering travelling healthy.

Travelling Healthy - CHRC Blog 1


Nothing will derail your vacation faster than diarrhea. Probiotics can be beneficial for not only protecting and fortifying your immune system while travelling but can also stop traveller’s diarrhea. One strain in particular to consider when travelling is Saccharomyces Boulardii as it can prevent and shorten the duration of acute diarrhea. Look for one that is shelf stable, so you don’t have to worry about refrigerating it.

Activated Charcoal

When all else fails there’s activated charcoal. Activated charcoal, commonly used by hospitals in cases of overdose, can help suck up toxins and eliminate them from the body. Taking activated charcoal can help prevent or eliminate food poisoning. Take away from other supplements as it can affect their absorption.


Magnesium is a crucial nutrient responsible for the metabolic function of over 350 enzymes in the body and offers powerful relief for travel complaints such as constipation as it can help regulate the digestive symptom. Not sleeping well? Try taking magnesium before bed as it can help with relaxation and restless sleep.

We’re here to help if you have any questions, don’t hestitate to contact us.

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