· By PYM STORE
The Best Supplements for Summer Travel: Your Complete Guide to Staying Healthy on the Go
Summer travel season is here, bringing with it sun-soaked adventures, beach getaways, and exciting explorations. But between long flights, changing time zones, and exposure to new environments, summer travel can take a toll on your body. Air travel can lead to dehydration due to the dry cabin air, while jet lag, long days exploring new places, and exposure to different germs can weaken your immune system, making you more susceptible to feeling under the weather during your dream vacation.
The good news? With the right supplements in your travel arsenal, you can boost your immune system naturally, beat jet lag, and maintain your energy levels throughout your summer adventures. Here are the top five best supplements for summer travel that will keep you feeling your best from takeoff to touchdown.
1. Energy Support: Methylated B-Complex Vitamins
Summer travel days can be long and exhausting—from early morning flights to action-packed itineraries exploring new destinations. B vitamins act as cofactors in energy metabolism processes, supporting your nervous system during these demanding travel days (1). A methylated B-complex vitamin helps your body efficiently convert nutrients into usable energy while supporting red blood cell formation.
Studies have shown that B vitamins can increase fat metabolism and overall energy expenditure during cognitive tasks within 2 hours of consumption (2), making them essential for combating the tiredness that comes with changing time zones and disrupted sleep schedules. Summer travel often means irregular eating patterns and different meal times, which can create gaps in essential nutrients—making B-complex supplementation even more important.
PYM Mood B Complete includes a comprehensive blend of super absorbable methylated B complex vitamins and co-factors to protect against stress-induced nutrient depletion, boost energy, and promote cognitive function!
Pro tip: B vitamins are best taken in the morning to support natural energy production throughout your travel day!
2. Sleep Support: The Best Magnesium for Jetlag
Sleep disruption is one of the biggest challenges of summer travel. Between jet lag, excitement about your destination, and sleeping in unfamiliar places, getting quality rest can be tough. Jet lag can impair sleep by confusing the body and messing with its normal sleep-wake cycle, but magnesium can be your secret weapon for better travel sleep.
Research suggests that magnesium, melatonin, and B vitamin complex supplementation can enhance sleep and assist in the treatment of insomnia (3). Magnesium may help promote better sleep by boosting melatonin production and calming the nervous system (4). Melatonin is the hormone that regulates the sleep-wake cycle. Not all magnesium supplements are created equal for travel support—the best magnesium for jetlag includes specific forms that are most effective for sleep and stress relief.
PYM's Mood Magnesium is specifically formulated with the three most scientifically proven types of magnesium for sleep and stress support: Magnesium Malate, Magnesium Glycinate, and Magnesium L-Threonate. What makes it perfect for summer travel? Our convenient individual serving stick packs are TSA-friendly and portion-controlled, so you never have to guess about dosing while you're on the go. Simply tear open a stick pack, mix with water, and you're ready for a restful night's sleep wherever your travels take you.
3. Immune System Support: Vitamin C and Zinc
Summer travel exposes you to crowded airports, different climates, and new environments that can challenge your immune system. Traveling, especially in dry or high-altitude environments, can lead to dehydration, making the body more susceptible to illnesses. Supporting your immune system before and during travel is crucial for maintaining your health.
Vitamin C and zinc work synergistically to boost immune system naturally. Research shows that adequate intakes of vitamin C and zinc ameliorate symptoms and shorten the duration of respiratory tract infections including the common cold (7, 8). Vitamin C acts as a powerful antioxidant that contributes to immune defense (7), while zinc plays a vital role in immune cell function (8). Together, they create a formidable defense against the seasonal bugs you might encounter during your summer adventures.
Our PYM Mood B Complete contains 100% daily value of zinc. You can get your daily dose of vitamin C through many fruits like strawberries, oranges, grapefruits, lemons and limes.
Travel tip: Start taking immune support supplements a few days before your trip to give your system a head start!
4. Stress Support: GABA and L-Theanine
Summer travel, while exciting, can be inherently stressful—think flight delays, navigating new cities, or managing packed itineraries in the heat. GABA (gamma-aminobutyric acid) and L-Theanine are two natural amino acids known for their calming effects on the nervous system.
GABA acts as a neurotransmitter that helps reduce the "fight or flight" response, promoting a calmer, more relaxed state (5). L-Theanine, commonly found in tea leaves, promotes relaxation without causing drowsiness (6), making it ideal for managing travel anxiety while keeping you alert for your adventures.
PYM's Mood Chews, formulated with 130mg of GABA and 90mg of L-Theanine, are perfect for travel stress management. The chewable formulation allows for faster absorption—you can feel more relaxed within 20 minutes. Plus, they come in a cute, travel-sized, recyclable tin that fits perfectly in your carry-on!
5. Digestive Support: Probiotics
Summer travel can wreak havoc on your digestive system. Changes in diet, meal timing, water quality, and the effects of flying can disrupt your gut health (9). Since gut health is closely connected to overall wellness and immune function through the gut-brain axis, maintaining digestive balance is crucial for feeling your best while traveling.
Look for shelf-stable probiotics that don't require refrigeration—these are ideal for travel and won't lose potency in fluctuating temperatures. PYM's Mood Biotics are formulated with six of the most proven strains of prebiotics and probiotics that support both gut health and mental wellness, and they don't need refrigeration, making them perfect for summer adventures.
Pro tip: Start taking probiotics a few days before your trip to prepare your digestive system for travel. Continue taking them daily throughout your vacation to maintain digestive balance.
Bonus Summer Travel Wellness Tips
Stay Extra Hydrated: Even mild dehydration can cause irritability and lack of energy, which can spoil your trip. Summer heat combined with air travel increases dehydration risk, so drink plenty of water and consider electrolyte supplements.
Pack Smart: Use a pill organizer or stick packs (like PYM's Mood Magnesium) to ensure you don't miss doses and to make airport security a breeze.
Timing Matters: Take B vitamins in the morning for energy, magnesium at night for sleep, and immune support supplements consistently throughout your trip.
Start Early: Begin your supplement routine a few days before departure to give your body time to adjust and build up beneficial levels.
Frequently Asked Questions (FAQs)
What are the best supplements for jetlag?
The best supplements for jetlag include magnesium (particularly magnesium glycinate and magnesium malate), B-complex vitamins, and melatonin. Research suggests that magnesium supplementation can enhance sleep and assist in the treatment of insomnia (3).
How can I boost my immune system naturally before travel?
Start taking vitamin C, zinc, and probiotics 3-5 days before travel. Stay hydrated, get adequate sleep, and maintain a balanced diet rich in fruits and vegetables to naturally support your immune system. Studies show that adequate vitamin C and zinc intake can help shorten the duration of respiratory tract infections (7, 8).
What supplements help with travel anxiety?
GABA and L-Theanine are excellent natural options for managing travel anxiety. These amino acids promote relaxation without drowsiness, making them perfect for staying calm during stressful travel situations (5, 6).
Can magnesium help with airplane sleep?
Yes! Magnesium helps calm the nervous system and relax muscles, making it easier to fall asleep and stay asleep during flights (3). The best forms for sleep support are magnesium glycinate and magnesium malate.
Are travel-size supplement packs worth it?
Absolutely! Individual serving stick packs like PYM's Mood Magnesium are TSA-friendly, prevent dosing confusion, and ensure you get the right amount every time. They're also more convenient than carrying multiple bulkier bottles.
When should I start taking travel supplements?
Begin your supplement routine 3-5 days before departure, especially for immune support and probiotics. This gives your body time to build up beneficial levels before you're exposed to travel stressors.
What's the best magnesium for travel?
Look for magnesium supplements that combine multiple forms, such as magnesium glycinate (for sleep), magnesium malate (for energy), and magnesium L-threonate (for brain health). These provide comprehensive support for travel-related challenges.
How do I prevent getting sick while traveling in summer?
Boost your immune system with vitamin C and zinc, stay hydrated, wash your hands frequently, get adequate sleep, and consider probiotics to support gut health and overall immunity.
Can supplements help with travel fatigue?
Yes! B-complex vitamins support energy production, while magnesium helps improve sleep quality. Together, they can significantly reduce travel fatigue and help you feel more energized during your trip.
Are chewable supplements better for travel?
Chewable supplements can be absorbed faster than capsules, making them ideal for quick relief from travel stress or anxiety. They're also convenient when you don't have access to water.
With these five essential supplements in your travel kit, you'll be prepared to tackle any summer adventure while feeling your best. Remember, the key to successful travel supplementation is consistency and starting early. Safe travels and enjoy every moment of your summer getaway!
This blog post is for informational purposes only and should not replace professional medical advice. Consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
Sources:
- Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
- Anchique-Santos, C., et al. (2019). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. Medical Sciences. https://www.medsci.org/v20p1272.htm
- Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/
- Zang, Y., et al. (2022). Association of magnesium intake with sleep duration and sleep quality. https://academic.oup.com/sleep/article/45/4/zsab276/6432454
- Rondanelli, M., et al. (2017). GABA effects on stress and sleep. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC7527439/
- Hidese, S., et al. (2019). L-Theanine effects on stress. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
- Wessels, I., et al. (2020). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. PubMed. https://pubmed.ncbi.nlm.nih.gov/16373990/
- Rao, G., & Bhat, A. (2008). Impact of travel on gut and digestion. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC5462577/
- Wischmeyer, P. E., et al. (2021). Probiotics and immune health. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC8512487/