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Getting out and experiencing the world is one of the most fulfilling experiences available to us. Travel can open us up to new people, cultures, and ideas, and hopefully, we come back from every adventure a little bit stronger and a little bit smarter than we were before!
Of course, that assumes that you look after yourself well when you’re away – you’re not likely to enjoy your trip of a lifetime if you’re ill throughout most of it.
If you’ve been traveling before, you already know how hard it is to stick to a proper nutrition plan while moving from place to place. Not to mention how difficult it is to maintain a healthy sleep pattern, avoid tummy troubles, and keep up your energy.
I’ve found that taking a few small steps designed to keep me healthy drastically improves my enjoyment of my travels and makes sure I can experience traveling life to the full. That’s why whenever I travel, I take a few choice supplements with me to keep me fighting fit and raring to go. At the moment, my favorite supplements come from the traveler-friendly Performance Lab range.
Performance Lab, made by Opti-Nutra, only use the highest quality natural ingredients and never any gluten, caffeine, allergens, synthetic additives, artificial colors, preservatives, or illegal substances. This should give you absolute confidence when traveling that your supplements will do the trick and not land you in hot water!
Let me share with you my supplements of choice while traveling.
Table of Contents
The Best Supplements for Traveling in 2019
To help you sleep
Getting enough sleep can be hard if you are somewhere new and exciting. The evenings are often long and filled with good food and drinks and meeting new people which is the highlight of travel for me!
But there’s no denying that after a few nights of little sleep, I start to feel it. It’s harder to get myself out of bed in the morning, and I often feel as if I’m dragging myself around all day. Traveling through different time zones can also ruin your sleep patterns, leaving you struggling to adapt for a few days. Jet lag can ruin your fun.
If you want to get a good night’s sleep wherever you are in the world, magnesium is a must-have supplement to take with you. Studies have proven that a magnesium deficiency can contribute to insomnia. Of course, the reverse is true as well, so if you want to sleep soundly top up your magnesium levels!
The way this works is actually quite interesting – magnesium activates neurotransmitters in your brain that help to calm your mind in preparation for sleep. It also helps to regulate the production of melatonin, a hormone that governs your body’s sleep cycle, helping you to maintain a natural sleep cycle wherever you are in the world.
You should also look for supplements that contain a source of melatonin, preferably an all-natural version rather than the synthetic forms many supplement manufacturers use. One of the best natural sources of melatonin that I’ve found is Montmorency Tart Cherry. Melatonin has been shown to reduce the impact of jet lag, so it’s really useful for travelers.
Your body only produces melatonin in the evenings and when it’s dark outside. Obviously, if you are in a country where the nights are short, you will find an extra boost in melatonin really useful to make sure you get your much-needed rest!
Personally, I love Performance Lab Sleep as it contains magnesium AND Montmorency Tart Cherry in one supplement! It also provides L-Tryptophan, which your body converts into serotonin, one of the feel-good natural chemicals and one that helps you sleep and lifts your mood. It is easily the best sleep supplement for travelers that I have come across!
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To keep your energy up
It can be exhausting for your body and your mind when you are traveling for an extended period. There’s so much to do and remember, heavy luggage or backpack to cart around, uncomfortable airplanes or potentially crowded trains, time zones to cross, so much to see and do and cram into one day! There’s no wonder it’s so tiring!
You might be tempted to drink lots of coffee throughout the day if you find yourself flagging, but drinking too much can lead to unwelcome side-effects and make it hard to sleep at the end of the day.
The same can be true of supplements that rely on stimulants, so opt for energy supplies that use natural stimulant-free ingredients that won’t leave you jittery into the night. To make sure I get the most out of every day that I’m away, I take a quality supplement like Performance Lab Energy.
What makes this energy supplement so amazing is that it’s not chock-full of ingredients that give you a quick buzz and then fade away, leaving you more tired than before. Performance Lab Energy works with your natural biology to produce more energy for your brain and your body in a natural way.
It helps the cells in your body to do all the things that they do anyway to produce energy, just with a little extra support to keep you feeling great all day.
Quick science lesson: Mitochondria in cells are the body’s natural source of energy. Performance Lab Energy targets the mitochondria in your cells too. This means it’s much safer to take for days or even weeks in a row than something that keeps providing short term boosts of energy.
It’s a great way to increase your mental and physical energy levels naturally and can boost brain function too!
Even with a good quality supplement to help you keep up, you’ll want to take some time to sit back and just enjoy the atmosphere while you are away. You shouldn’t feel like you need to be on the go all the time. There is a great deal of joy in spending a morning sitting in a café and watching the world go by or taking some time out to reflect on where you are in the world at that moment.
To look after your stomach
Depending on where you are jetting off to, you might run the risk that the local food will not agree with your delicate stomach! We’ve all heard of Delhi Belly!
Of course, it’s recommended to be cautious when trying unfamiliar food and try to only eat at places that look clean and are well-reviewed by locals and other travelers.
Other essential tips include sticking to bottled water always and either washing your hands regularly or carrying some gel or wipes with you to reduce your chances of getting sick. If you want to make doubly sure your stomach will be safe on your journeys, then taking an extra source of fiber each day will give your gut the best support. Getting the right kind of fiber can also help keep your heart healthy, balance your blood sugar levels and help you to maintain a healthy weight, so it’s a great all-around supplement, but particularly valuable to travelers!
So that you can look after your stomach the whole time you are away, it’s a good idea to use a supplement you can take daily. Fortunately, Performance Lab Prebiotic is a source of natural fiber that is derived from chicory root. It’s highly soluble, which means that it is really effective at keeping your digestive system happy while offering loads of other fantastic benefits.
These benefits are possible thanks to Performance Lab’s prebiotic cultures. A prebiotic boost the good bacteria in your gut and protects against harmful bacteria, preventing constipation, making you feel fuller after eating, and getting the most nutrients out of your food as well!
To boost your immune system
A valuable thing to include in your daily routine at home or away is a great multivitamin. Wherever you are in the world, it is difficult to get the right nutrients into your diet every single day.
You’re likely to want to partake in the local delicacies when traveling, so a good daily multivitamin will make sure you don’t miss out on any of those vital nutrients that your body needs to keep you in tip-top shape.
There are many options to choose from, but the products from Performance Lab are so reliable for everything else, I take their great multivitamin too. They offer different formulas for men and women, so you get the right hormonal support, but both formulas will strengthen all your major biological systems, including the cardiovascular, nervous, and digestive systems.
What really sets Performance Lab’s Whole-Food Multi apart is the fact that they use something called NutriGenesis™. NutriGenesis™ is an advanced way of growing vitamins and other nutrients in a lab setting that mimics the way these ingredients are produced in nature.
If you only want to take one supplement with you when traveling, then I’d recommend Performance Lab Whole-Food Multi as the best all-around option. The benefits it offers, however, can be enhanced by also taking one or more of the other products I recommended above.
Taking Whole-Food Multi and Energy, for example, will amplify the effects of the Energy supplement further, while still offering awesome nutritional and biological support. You can combine any Performance Lab supplement with Whole-Food Multi for a double-stacked effect, and in fact, the synergy between all the products in the range is one of the most impressive things about Performance Lab supplements.
Like the rest of the products in the Performance Lab range, Whole-Food Multi is free of GMO, soy, gluten, other allergens, and animal by-products, so it should be suitable for just about anybody. Please follow best practice, though, and consult a doctor before taking any supplement.
Some other essential travel tips
Taking supplements is a great start to your traveling journey, but I’d recommend you also follow some more general tips to stay well and enjoy yourself as much as possible.
- Stick to eating proper meals as much as you can rather than fast food. Don’t eat from roadside vendors. Drink plenty of water! Dehydration is so dangerous, especially in hot countries, so drink at least 8 ounces of water every day.
- Avoid salads (lettuce may be washed in contaminated water); only choose fruit that you can peel.
- You should try to do some sort of physical exercise every day as well. Even if you are getting around mostly on foot, some stretches and light exercise in the morning will set you upright for the day ahead.
- You may be tempted to drink excessively or join in if the people around you are doing so but try to drink in moderation, or you risk getting into a bad situation or wasting the next day in bed with a hangover!
- Don’t neglect the sunscreen. Be sure to wear a minimum SPF 15-20 (you may need stronger depending where you’re traveling to) and reapply every two hours. You may want to wear a hat. Don’t forget the insect repellent if you’re visiting somewhere known to have lots of mosquitoes and insects. If you’re going somewhere with a risk of disease from mosquitoes, cover up from head to foot.
- Carry some healthy snacks in your bag to boost your immune system further and tide you over when you’re traveling and without access to services.
- Always carry a first-aid kit for emergencies.
You might want to consider
There are some other products in the Performance Lab range that may be worth putting in your bag before you next jet off. Like the ones mentioned before, they all use top quality, natural ingredients, and are GMO, gluten, soy, allergen, and animal free!
Mind: There can be so much to think about when planning and organizing a trip. If you are stopping off in a few places you need to know where you are staying, how you will travel, where you will eat etc. This doesn’t stop while you’re on the trip, because then you are making sure you stick to the plan, making other plans if unexpected things come up, and if you are also struggling with a language barrier it can get 10 times more complicated! Performance Lab Mind helps to boost your mental performance to easily handle stresses like these as well as providing focus, motivation, faster mental recovery, and improvements to your memory.
Vision: You don’t necessarily need to suffer from poor eye health to benefit from Performance Lab Vision. This supplement has been designed to improve many aspects of eye performance as well as help to counter the harmful effects of blue light from phone screens, other artificial light sources, and the sun. If maybe you don’t see quite as well as you would like to, Performance Lab Vision could be the ideal travel companion, allowing you to experience your new surroundings in amazing detail!
Founder of Pretty Wild World and one of the leading experts in Europe travel, the Nordics, and Scandinavia Destinations.
Evan Kristine has been mentioned in big publications such as The Huffington Post and the Thought Catalog has been sharing her useful travel tips and hacks to the world for more than five years now.
Nowadays, she is a full-time traveler exploring and documenting her journey around the world providing you the next best travel idea for your great next adventure.