7 Tips for Healthy Traveling

Jun 13, 2023 Lifestyle Tips 4 MIN

7 Tips for Healthy Traveling

The exciting experiences of travel--new environments, new foods, new time zones--are also what can make it so taxing on the body. The Nature Made® Team has some tips and ideas on how dietary supplements can help support overall health while on the road. We suggest any adventurous road warrior keep these tips in mind while traveling:

1. Maintain A Balanced Diet

This is most important! Eating at odd times or dining on fast foods, often a challenge to avoid while on the road, can tip the scales of a well-balanced diet. You might consider packing Nature Made® Multivitamin Tablets with Iron to provide nutrients like Vitamins A, C, and D and Zinc that you might miss at your roadside pit stops. While never a substitute for healthy foods, multivitamins can help fill dietary gaps from Kansas City to Katmandu.†

Learn More: Multivitamin Benefits: How To Choose The Best Multivitamin For You

2. Support Energy Levels

All the excitement of being on the road can drain your energy quickly. B Vitamins help you get the energy you need to carry out your day by converting the food you eat into cellular energy. Thiamine, Niacin, Riboflavin, B-6, Pantothenic Acid, Folic Acid, B-12, and Biotin  also provide support to the nervous system. Normal dietary sources of B Vitamins are whole grains, dark, leafy vegetables, meat, eggs, legumes, and nuts, but when you have less control over your meals while traveling you might consider a B-Complex supplement daily to support your diet. For additional support, the herb ginseng has been traditionally used in herbal medicine to help increase energy and resistance to stress. Nature Made® Multi + Ginseng Capsules provide a 200 mg daily dose of Ginseng Root Extract alongside a multivitamin for the most benefit. However, you should check with your doctor or healthcare provider before taking herbs or other dietary supplements, especially if you take any prescription medications.†

3. Avoid Counting Sheep

Travel, especially when changing time zones, can throw off your sleep schedule. Melatonin is a hormone produced by the pineal gland in the brain that regulates your sleep/wake cycle.  For a restless traveler, a Melatonin supplement, like Nature Made® 5 mg Melatonin Gummies, can supplement your body’s natural melatonin levels to help you fall asleep faster and support restful sleep. As an occasional sleep aid, consider taking Melatonin at least 30 minutes to an hour before bedtime to help you fall asleep faster and support restful sleep. Again, it is essential to talk to your doctor before starting any supplement regimen; in this case, Melatonin is not recommended while taking any sedatives, driving or operating heavy equipment, or during pregnancy.†

Learn More: Is Melatonin Really Safe & Can You Take It Every Night?

4. Support Your Immune System

When you're out and about in new environments, you likely want to continue supporting your immune system. Normally found in citrus fruits, tomatoes, and strawberries, Vitamin C is an important nutrient for immune system support. Nature Made® Vitamin C Extra Strength 500 mg Gummies are an easy, tasty source to ensure you're getting your daily dose. This essential vitamin is an antioxidant that can help neutralize free radicals and support the immune system. Another good option is Wellblends™ ImmuneMAX® Gummies, which provide a 3-in-1 blend of Vitamin C, Vitamin D3, and Zinc to provide your immune system with support.†

5. Get Ready For New Environments

The new sights we encounter on our travels are exciting, but adjusting to new climates and cuisines can sometimes make a trip turn sour. Travel-related stress can cause the build-up of free radicals in the body. Some antioxidant support can help you support your health. Antioxidants can help neutralize those free radicals, which can cause oxidative stress in the body. Walnuts, dried fruits, tomatoes and even dark chocolate are some travel-ready foods high in antioxidants Also, consider our Nature Made® 500 mg Turmeric Curcumin Capsules for its antioxidant benefits. Depending on where you’re traveling, consider trying local foods that are rich in probiotics, like yogurt, miso, some cheeses, or sauerkraut. Nature Made® Digestive Probiotics Ultra-Strength‡ Gummies can naturally help support digestive health.†

6. Managing Travel Stress

Traveling can be as stressful as it is fun, and proper stress management is key to making sure you have the most enjoyable trip possible. Try some easy stress relief exercises when you have a moment of downtime, like circular breathing. Circular breathing is a simple technique: breathe in through your nose for five seconds, hold for five seconds, breathe out through your mouth for five seconds, hold for five seconds, and repeat to give yourself some peace and calm. For additional stress support, Ashwagandha is traditionally used in Ayurvedic medicine for stress relief support. Nature Made® Ashwagandha Capsules provide SENSORIL® Ashwagandha, which is clinically studied to reduce stress.*†

7. Make a Pit Stop at the Doctor’s Office

Certain vaccinations or other preparations may be required before traveling abroad. Play it safe, and check with your physician before departing. Some doctors and clinics specialize in travel medicine. Take advantage of these services to better ensure a safe and healthy trip.

Before heading out on your next grand adventure, ensure you're prepared! Keep these seven simple tips in mind when you pack your travel bag and be sure to include reliable sources for all the essential vitamins and nutrients you'll need while out on the road. With careful preparation, you'll be ready for an incredible trip!

‡2X the CFUs of other Nature Made® Digestive Probiotics Adult Gummies (4 billion CFUs).

* Sensoril® is clinically studied to reduce cortisol and perceived stress.†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


Graham Morris

NatureMade Copywriter

Graham has a degree in film with a focus on screenwriting from the University of California, Santa Cruz. He enjoys learning new things and finding the best, most engaging way to communicate them to a wide audience. Graham appreciates simplicity in life and nutrition, and wants to find the easiest, no-stress ways to stay healthy.

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Kalyn Williams, RDN

Science and Health Educator

Kalyn is a Registered Dietitian-Nutritionist and a Science & Health Educator with the Medical and Scientific Communications team at Pharmavite. Her experience in the field of nutrition prior to joining Pharmavite has included community and public health education, media dietetics, and clinical practice in the areas of disordered eating, diabetes, women’s health, and general wellness. Kalyn received her Bachelor of Science degree in Nutrition and Dietetics from Arizona State University in Phoenix, Arizona, and completed her dietetic supervised practice in Maricopa County, AZ, with an emphasis on public health. Kalyn is certified in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics, where she is an active member in addition to memberships in Dietitians in Functional Medicine, Women’s Health Dietitians, and the International Federation of Eating Disorder Dietitians.

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