Vacation is supposed to be restful and restorative, but if we’re being honest, it’s often anything but. Palm trees and pina coladas can only take you so far towards mental and physical release, especially if your trip kicked off with the all-too-common nightmare travel situation.
From digestive issues to jet lag to the lingering stress you thought you left back home, vacation can throw your body off in all kinds of ways. That’s where a few strategic supplements can make a real difference.
We asked nutrition experts to share the three supplements they always recommend packing, so your body and mind can actually get a well-needed break.
- ABOUT OUR EXPERTS: Melissa Groves Azzaro, R.D.N, L.D. is a registered dietitian nutritionist. Sunjya Schweig, M.D., is an integrative family physician and founder of the California Center for Functional Medicine. Christiane Matey, M.S.H.S., R.D.N., L.D.N., A.B.A.A.H.P., is a registered dietitian nutritionist founder of The Mint Nutrition.
For stress support: Magnesium glycinate
Magnesium is a multitasking mineral that supports a sense of calm, even in high-stress situations (like sprinting through a busy airport). “Magnesium is a great choice for promoting a sense of calm and relaxation,” says Groves Azzaro. In fact, a 2020 study confirmed that magnesium plays multiple roles in supporting the body’s natural stress response. Not only can it interact with key mediators in the physiological stress-response system, but being low on magnesium can also enhance your susceptibility to stress. Loading up on this mellow mineral could help you exit the unpleasant merry-go-round.
There are multiple types of magnesium to choose from—so which should you take on vacay? “Magnesium glycinate before bed can be calming and support sleep,” Groves Azzaro says. “Or magnesium L-threonate can be used during the day to support calm and focus.”
Also make sure to load up on magnesium-rich foods, like dark chocolate, nuts and seeds, and leafy greens, Groves Azzaro adds.
Read More: How 5 Dietitians Eat Healthy on Vacation
for gut support: digestive enzymes or fiber
Vacation meals often mean heavy restaurant food, unfamiliar ingredients, or larger portions than your body’s used to—all of which can leave you bloated, gassy, or irregular. That’s where digestive enzymes or fiber supplements can come in handy.
Digestive enzymes can help your body break down proteins, fats, and carbohydrates more efficiently, which can ease post-meal discomfort. And, if you’re someone who’s prone to constipation or irregularity, fiber supplements (such as psyllium husk or prebiotic blends) may offer some relief. Just be sure to drink plenty of water, since increasing your fiber intake without adequate hydration can slow digestion down.
For Sleep Support: Melatonin
Whether you’re crossing time zones or just sleeping in an unfamiliar bed, vacation can throw off your sleep in a major way. Melatonin can help reset your circadian rhythm when you’re dealing with jet lag or travel-related sleep disruptions, explains Sunjya Schweig, M.D., an integrative family physician and founder of the California Center for Functional Medicine. “This naturally occurring hormone helps regulate your body’s sleep-wake cycle—and a small dose (typically 0.5 to 3 mg) can help signal to your brain that it’s time to wind down.”
Schweig recommends taking it about 30 minutes before bed, ideally in a dark environment with screens off.
Other Smart Supplements for Travel
So, you’ve packed your magnesium, melatonin, and digestive enzymes in your toiletry bag—great start. But if you really want to go the extra mile in supporting your body (and sanity) on vacation, there are a few more supplements worth making room for. These don’t just help you survive the chaos—they help you enjoy the experience.
Ashwagandha
Ashwagandha is nothing if not a trendy supplement, but all the buzz about this adaptogenic herb might just be deserved. According to the National Institutes of Health (NIH), ashwagandha extracts may lower stress, anxiety, and cortisol levels. Groves Azzaro recommends packing it for these very reasons. Just note that more research is needed to determine the best dose for stress support, since studies on the herb have used various preparations and doses.
B Vitamins
B vitamins may not seem like a rockstar of vacation stress relief—after all, they’re present in all sorts of everyday foods, from bread to meat—but their relaxing effects might surprise you. “B vitamins support your body during times of stress, especially vitamins B5 and B6, which support adrenal health and may help lower cortisol levels,” says Groves Azzaro. A 2021 study revealed that a higher intake of B vitamins (especially vitamin B7, aka biotin) was associated with lower levels of depression, anxiety, and stress.
As you’re prepping for a trip, Groves Azzaro says it’s best to take B vitamins in combination, such as a B complex that includes multiple forms in doses near the Recommended Daily Allowance (RDA). She also recommends choosing methylated forms, which are the easiest for the body to absorb.
Read More: 6 Signs You’re Not Getting Enough B Vitamins
L-Theanine
Mindful. Focused. Calm. These are some of the terms L-theanine fans use to describe this non-sedating supplement. Research bears this out. A 2019 study found that people who used L-theanine reported lower stress-related symptoms like depression, anxiety, and sleep troubles.
If this calm-and-centered aura sounds familiar, it may be something you’ve experienced from a cup of green tea. “[L-theanine] is a compound found in green tea that promotes relaxation without making you feel groggy,” says Groves Azzaro. “It’s what is responsible for green tea not making you as jittery as coffee does!”
Fortunately, you don’t have to pack a teapot in your suitcase to experience L-theanine’s benefits. It’s available in numerous forms, like gummies, capsules, and tinctures, all of which pack well.
Holy Basil
Matey recommends holy basil as a gentle option for stress support while traveling. In a 2022 study involving 100 participants, those who took 125 milligrams of holy basil daily for eight weeks experienced reductions in cortisol levels, blood pressure, and self-reported stress. While more research is needed, these findings suggest that holy basil may help support a calmer, more balanced state—especially during the heightened demands of traveling.
Combining Supplements for Best Results
While the individual supplements above may bring you that sought-after ahhh on vacation, using them in tandem could enhance their effects even further, says Matey. One of her favorite combos is ashwagandha, holy basil, and rhodiola. “A mix of these reduces stress and delivers consistent energy,” she says. Research is limited on this specific triad, but studies reveal that, in general, adaptogens (which all of these are) may help you resist mental exhaustion.
Read More: Try “Adaptogen Stacking” to Level Up Your Stress Support
Or try another calming combo: “Combining L-theanine, magnesium glycinate, and ashwagandha at night can support relaxation in the evening, which may promote more restful sleep for some individuals,” Matey says. When you feel more rested, you may find it easier to unwind during the day.
Other Best Practices
Rather than starting a new supplement the minute your wheels touch down at your destination, Groves Azzaro recommends testing products out beforehand. “It’s generally best to avoid trying anything new during your vacation, just in case you have an allergic reaction or other adverse reaction—especially if you’re traveling somewhere with limited access to emergency medical care,” she says.
Another reason to try supplements before your trip: Some take time to build up in your system. (The effects of ashwagandha, for example, may take 4-12 weeks to kick in.)
As with any new supplement, check in with your healthcare provider to get the greenlight on adding them to your routine. And for the highest quality and purity, don’t forget to look for products that are third-party tested.
With the right non-sedating supplements, you can enjoy a vacation where you’re chilled out without missing out.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.