The most essential supplements to take when traveling for vacation or work to prevent illness or quickly nip it in the bud as necessary.
I once went on a fairly long vacation that involved traveling across long distances and changing time zones 5 times in 10 days.
It also involved being on a boat in sometimes rough seas and weather that would be warm one day and freezing cold the next.
One particular day, we got very hot and sweaty hiking to see a glacier in the morning. During the afternoon, we took a cable car to the top of a mountain and donned our coats and mittens for an all-out, do-or-die snowball fight.
While such an adventure was certainly very fun and exciting, being away from our regular routine at home was very taxing to the immune system.
Eating out three meals a day, experiencing rapidly changing weather conditions, getting little sleep from staying up late night after night….you get the picture.
Not to mention the constant pitching and rolling of a ship at sea greatly taxed our body, leaving us vulnerable to illness.
Taking young children along presented an even greater challenge.
Sweets and processed foods are available 24/7 on a cruise, and children are not well known for their discipline in this area. Â
I was shocked to learn from my oldest on the flight home that his record was 11 ice cream cones in a single day (this from a child who normally demonstrates amazing restraint with junk food and sweets).
I myself actually put on 6 pounds, eating as much food in ten days as I would probably eat in a month at home.
I have no doubt that the essential supplements we took with us played a key role in keeping us well despite the daily overindulgence.
I am happy to report that no one in our family experienced as much as a stomach ache or a sniffle while traveling on that epic trip to celebrate my parent’s 60th anniversary.
Even better, we didn’t get sick after getting back home either!
Clearly, the travel supplements bridged the gap in our diet and helped us manage the physical stress from the changing weather, time zones, and ship conditions.
In addition to supplements, I believe it is important to expect to be well while you are away.Â
If you are worried that you or your kids will get sick from the lower quality food you will no doubt be consuming on vacation compared with your home-cooked fare, then chances are high that you will get sick.
Expectation and emotional state have a huge effect on health. Science is only just beginning to understand how it all works.
Packing your bags with every remedy and supplement you can think of for every possible illness you might encounter on vacation does not set an expectation of wellness, does it?
No, it does not.
As a result, you may notice in the list below that I only took one actual remedy with me preferring instead to expect that our strong constitutions from eating well while at home would prove very protective the short time we were away.
One final tip.Â
Try not to pack too much stuff.
Lots of luggage, clothing, and other items to keep track of and carry while traveling is very stressful and detracts greatly from the enjoyment of your vacation.
Your packing does not need to be perfect.
I actually packed my bags in 20 minutes the night before we left for Alaska (a lot of thought happened in the weeks prior to that 20 minutes of actual activity, however).
Did I forget anything?Â
Yes, I forgot a belt and one other thing I can’t even remember at this point, so it obviously wasn’t that important in the first place.
Pack as little as you possibly can and you will be much more relaxed.
As a bonus, less stress from keeping track of a bunch of stuff translates to a higher chance of staying well while you are away.
Critical Supplements for Travel
Below are the supplements I took on our Alaska adventure that did an excellent job keeping us in tip-top form the entire time.
Therapeutic-Strength Probiotic Â
This supplement is non-negotiable.
You really absolutely must have a probiotic on vacation!
In my opinion, it is best to start taking it a week or two prior to your departure date so you adjust before hitting the road. Â
A quality probiotic (I recommend these brands) will keep the beneficial bacteria in charge of your gut environment so any gastrointestinal pathogens you are exposed to have a much lower chance of taking hold.
The flora will also keep your immune system operating at a high level. This is because most of your immune system is actually in your gut!
Since we would not be consuming fermented foods or probiotic-rich raw dairy while on vacation like we normally do at home, supplying probiotics in capsule form was a very important supplement to take with us!
High Vitamin Cod Liver Oil
This most important traditional supplement must be unheated, otherwise, the natural Vitamins A and D are destroyed.
I took capsules with us instead of liquid as it was more convenient especially when traveling by air.
Each family member took 3-6 capsules per day.
This is the cod liver oil brand our family has used since 2015 with excellent results.
Vitamin K2
Vitamin K2 works synergistically with the Vitamin A/D in cod liver oil. Thus, to get the best results, you should take them together.
Our family took one capsule per day of vitamin K2 in the form of MK-7 from GMO-free natto. Â
This brand and this brand are the two K2 supplements we prefer.
Vitamin K2 is the elusive nutrient that is in plentiful supply in the sacred foods of ancestral cultures. It is nearly impossible to get a sufficient quantity of this fat-soluble vitamin even on whole food organic diet. Â
Since we would not be eating any sacred foods on vacation like we normally do at home, a K2 supplement was necessary.
Whole Food Vitamin C
We ended up not needing our whole food vitamin C because fresh squeezed orange juice was available every day on the ship, which I hadn’t expected.
I am not a fan of regular pastuerized orange juice (it is so high in sugar). I never buy it at home as it has little to no nutritional value.
However, a small glass of fresh-squeezed OJ is wonderful, especially with a breakfast of bacon and eggs!
These brands of whole food Vitamin C are good quality ones to consider for travel.
Slippery Elm Tincture
Slippery elm is my home remedy for tummy aches. It is incredibly soothing to the entire digestive tract.
I figured we might need it since we would be eating in a restaurant three meals a day for nearly two weeks.
As it turned out, none of us ever used it!Â
Activated Charcoal Capsules
Taking capsules of activated charcoal as a food poisoning remedy is very important to have on hand when you are out of town.
It also works great in case someone comes down with norovirus or any sort of tummy bug that is common on cruise ships.
The dosage we use is two capsules with a glass of water at the first sign of symptoms.
Do not wait until you are already sick! Take it right away if you suspect that you’ve eaten something that does not agree with you or are feeling those initial waves of nausea.
This amazing remedy works fast and stops the vomiting and/or diarrhea before it even starts!
Sea-Bands
This last suggestion is not actually a supplement…but it helps maintain physiological balance so I included it anyway.
Rough seas are common on a cruise, and the acupressure from Sea-Bands works wonderfully well for preventing seasickness. Â
I am not a fan of Dramamine or those patches behind the ear to prevent nausea, dizziness, headaches and even vomiting while at sea during rough weather. Â Â
Why use drugs when acupressure works just as well with no side effects?
The trick with Sea-bands is to put them on if the waves start getting high and keep them on until the seas smooth out. Â
I’ve used them for years whenever I’m at sea even if just for a brief dinner cruise (I’m very prone to seasickness, but I LOVE any type of boating).Â
I’ve been in 15-foot seas before where you couldn’t even walk a straight line without slamming into a wall and had no problems whatsoever. Â
The trick mentioned above…which bears repeating…is that you need to have them on BEFORE you get seasick.
Putting them on after you are already nauseated doesn’t work very well at all.
I hope this list of what supplements we take on vacation is helpful as you plan any summer travel with your family!
While it isn’t many supplements and there are certainly others that could be added to the list, these are the most essential ones, in my experience, to be sure you have tugged into your luggage.
I really like it how just about all of the supplement you take are food based, rather than artificially made in a lab.
I think of a food based supplement as being a food concentrate, and I know they work much better for me than the other kind.
This is a great post as it is exactly what I need when going on a trip in a nice concise list. Additionally, I’ve picked up something I hadn’t tried before with the Slippery Elm for stomach issues, I had been using the homeopatic Borion’s Acidil, but I think I’ll compare it with your suggestion. Again many thanks Sarah!
I always have with me digestive enzymes. When eating out, or especially on a cruise eating WAY too much and often questionable or processed (overcooked etc) food, they are a lifesaver. They keep you from the usual maladies and help your body deal with the burden of overindulgence. My personal favorite right now is Rainbow Light brand enzymes.
I was with you until Sea Bands. Those don’t do it for this family. Mama needs her Dramamine or everyone is going to be miserable.
Sarah, do you have any recommendations on healthy travel to more dangerous places? My family is going to be doing extended travel in India and need to decide what we are going to do about vaccinations, supplements, what food to eat, etc. I know you normally recommend against vaccinations, but what should we do in a place like India where death or permanent damage for us and our children is a big factor? We would really appreciate your help!
Thanks,
Matt
I think there is an inherent risk in traveling to these places and I don’t think health can be guaranteed even under the best of circumstances. I definitely would not do vaccination if I were to travel to India. I know a number of people whose health was destroyed by vaccinations for int’l travel (autoimmune fatigue related illnesses mostly).
Just work on your immunity so your gut is in tip top shape before you leave and be sure to take plenty of fermented cod liver oil/butter oil with you and a good strong probiotic.
Wow, thanks for the info! We actually plan on being in India in some rough places for several years. Would you still give the same advice in that circumstance, and would you recommend the same for children?
Thanks again. My wife and I love your blog, tell all sorts of people about it, and really appreciate your personal comments. 🙂
yes vaccinate your children!?? taking them somewhere where preventable illness is abound and they have no natural or herd immunity. risk vs benefits, get educated properly before risking you or your children’s health.
Hi Matt!
Our family has lived and worked in Central Africa for many years, even with young children. We have delayed or selectively vaccinated. In our country of residence yellow fever certification is part of entry requirements. Good to know what will be required. All the best for your move!
Maybe I should have also added that typhoid has regularly been found in our water supply (when we get anything from the city – most of the time we use collected rain water). Our kids have never had anything stronger than giardia or bilharzia. We do as much fermented foods, no sugar, no flour, etc. as possible. We import kefir grains, quality sea salt, therapeutic probiotics and FCLO.
Thank you for sharing your supplement choices. I agree with Beth in that your links take us to basically the same resource page and it isn’t entirely clear exactly which products you suggest. I am basically new to these products so it would help so much if you actually mentioned the exact name of the product. In time, I’ll be familiar with them, I’m sure.
Years ago I found candied ginger to be invaluable for preventing motion sickness on scuba dive boats. Also, vitamin B1 did seem to keep the mosquitos from biting me, on that one trip where I remembered to “load up” before leaving.
We took our first European vacation last year and I was concerned about bugs, etc. We packed our vitamin C, a really good probiotic, took several a day, a multi, vitamin D3, melatonin, important for that time change, and what really worked well I think was coconut oil. I had read it was a good antimicrobial and we took a tablespoon or two a day. I thought about taking our cod liver oil capsules too, but the bottle says they need to be refrigerated after opening and we didn’t always have a mini fridge in our room. Neither of us had any illness or tummy distress and we ate food on and off the boat; tried everything that could be peeled or cooked. I ate more bread than I usually would off the boat, and came back the exact weight I was when I left. We did a lot of walking, a lot! My hubby gained about 5 pounds, but had no problem losing that once we got home. What do you think about these supplements bottled just for jet lag? Have you try any? I wonder if they work….
I don’t take supplements for jet lag and I am quite frankly suspicious of them. I don’t feel comfortable taking anything that messes with your natural biorhythms. I’ve traveled to Australia many times and find that just getting on the new time zone as quickly as possible works well. It is very hard the first day, but you adjust quickly.
Sarah,
Sounds like a great vacation/adventure! FYI your links to the products you use do not take us to any particular product. Just your extensive resource page (which is great). There is a supplement section there but no idea where the products you mention are found amidst all the various sources. Can you please provide more detail about which products you mentioned in the blog? Esp butter oil and K2. Thank you!
There is only one brand of butter oil and fermented cod liver oil in the supplements section on that page … several different places have it available so I don’t mention a specific one as this would be unfair to one sponsor over another.
Can take the supplements if I am nursing. I am going to Mexico .
I do fermented cod liver oil, butter oil, magnesium, and iodine. Isn’t there enough K2 in butter oil to where you wouldn’t need an extra supplement?
Not enough K2 in the butter oil in my opinion. Maybe the bare minimum. You need plenty of sacred foods and/or a K2 supplement to get enough.
K2 is a very complicated subject by the way. I like to get both K2 from animal AND bacterial sources (as from Natto which is MK-7).
Would the K2 from Natto (MK-7) be OK for someone with hypothyroidism? Is it still goitrogenic? The MK-7 is so much more expensive than the MK-4. Thanks.
Hi my name is Blanca, I am going to Mexico in one week. I am nursing my almost 11 months old. I was wondering if I can take the supplements you suggest on vacation.