I don’t know if this is just because I’m a beauty editor and I take my routine very seriously, but for me, the only thing more stressful than packing clothes for a holiday is packing my washbag. When it comes to my clothing, I keep to a capsule wardrobe on trips near and far, rotating oversized shirts with playful shorts or trousers as the weather calls for, but for my toiletries, I try to practice that same level of restraint, but often said curation leaves the one see-through bag at airport security bursting at the seams.
Vogue’s summer supplement packing list at a glance:
It’s not just the skincare or haircare routines either, my supplement selection is a non-negotiable, whether I am stepping onto a plane or city-breaking. So in a bid to streamline my hand luggage, I reached out to two nutrition experts to find out about what the essential supplements are, what can be left at home and how to combat common concerns like jet lag, travel-induced illness and the supplements needed to keep everything moving digestion-wise.
“For travel, keep it simple,” says nutritionist Melissa Cohen, spotlighting multivitamins, hydration, immune system support and energy boosting among the priorities. Nutritional therapist Eve Kalinik agrees, “You don’t need a full supplement ‘stack’ for travel. Just a few well-chosen basics can set you up well. I would suggest a good quality probiotic can help support the gut when it might have extra challenges, electrolytes can be useful for hydration (especially if you are flying or unwell), and a multivitamin can help fill in any gaps when your diet is less consistent.”
For a streamlined supplement routine, a multivitamin is indispensable, ticking off many of the essentials in one easy to consume capsule or sachet. “A multi-nutrient supplement offers additional nutritional support when normal healthy eating routines might slip,” explains nutritionist Melissa Cohen. “Daily multivitamins contain nutrients such as vitamin C and D, which contribute to the normal function of the immune system. Vitamin B6 supports normal energy release, and vitamin B12 contributes to the reduction of tiredness and fatigue. All key considerations to support your health and wellbeing needs when travelling.”
Sisterly The Elevator
Why it’s Vogue-approved: This brand prides itself on understanding the specifics of women’s health inside out, which makes this daily multivitamin an excellent place to start if you’re looking to support everything from hormonal balance to sleep, skin and immunity. The powder formula means it’s easy to add to a glass of water or your daily smoothie. Eve Kalinik, a nutritional therapist and head of nutrition at Tramp Health, recommends this as she says, “Quality and formulation matter more than brand.” When it comes to Sisterly, it is not only third-party tested ones but also travel-friendly options. She adds, “Sisterly is a brilliant multivitamin designed for women specifically in sachet form.”
Ritual
Essential for Women Multivitamin 18+
Why it’s Vogue-approved: “The patented delayed-release capsule contains high-quality nutrients, including omega-3 DHA from microalgae, vitamin D3 from lichen, and methylated folate, says Sharafi of Ritual’s multivitamin, known as an excellent supplement for women 18–50. “It’s USP verified, Non-GMO Project verified, and, in a peer-reviewed clinical trial, was shown to increase vitamin D and omega-3 DHA levels in 12 weeks.” This is designed to aid not only hair, skin, and nails, but also red blood cell formation, antioxidant support, bone and brain health.
Travel with my friendship group, and you’ll hear cries of bloating throughout until we finally touch back down on UK soil. To avoid this, staying hydrated is key. “Keeping things consistent where you can tends to make the biggest difference, which means regular meals, hydration and movement. It’s also worth being mindful of alcohol and high sugar intake, which can exacerbate bloating, so just try to balance them with extra water and aim to have plenty of vegetables, too.” Electrolytes are a handy way to replenish minerals lost through sweating and encourage you to rehydrate with the tasty flavour combinations. Cohen suggests looking out for foods naturally rich in water and minerals, “such as soups, broths, yoghurt, cucumber, oranges, and bananas”. She also says “Coconut water can also help support fluid intake during travel due to its naturally occurring potassium and hydration content.”
LMNT Recharge Electrolytes
- Why it’s Vogue-approved: I was first introduced to the wonderful world of LMNT electrolytes by Dua Lipa, who stirred a sachet into her Evian in a curated Instagram dump. It’s not just the buzz of celebrity approval or the minimalistic branding - although both certainly help. It’s the no-nasties formula, free from any sugar, fillers or nonsense. Within each sachet is simply a functional blend of the holy trinity in hydration heroes: sodium, potassium, and magnesium. Replenishing the aforementioned is essential after heavy sweating, illness or intense exercise to prevent dehydration, and in the case of working out, to enhance performance.
- The flavour range extends beyond just Watermelon Salt (a favourite of both Lipa and me), which is refreshing with a touch of salinity, to classic combinations like Citrus, Raspberry, Orange and Grapefruit, but the standouts are the Mango Chilli with a kick and Chocolate Salt. Unusual for an electrolyte? Yes, but stirred into hot water, it brings a hydration element to the traditional cocoa beverage.
Digestive troubles are very common when travelling. Kalinik says this is due to a disruption to our “routines, rhythms and the gut’s natural clock, but also the types of food we eat, changes in fibre intake, hydration, movement and unfamiliar environments can all slow things down.” She recommends probiotics, which “can offer additional support as travel can often disrupt the gut.” She continues, “They’re not a guarantee, but they can be a helpful layer of support, particularly with all the variables that come with travel, from food changes to disrupted routines. Specifically, Saccharomyces boulardii is a probiotic yeast that has been shown to be effective in preventing and reducing travellers’ diarrhoea.” She also notes that magnesium citrate may be worthwhile to “help keep things regular”, and a fibre supplement “can be useful if your intake drops when you are away.” Cohen adds that live cultures (all probiotics are live cultures, but not all live cultures are probiotics) may also work “for support as they add to the digestive system flora naturally found in the body.”
Align Probiotics
Daily Probiotic Supplements
- Why it’s Vogue-approved: Align probiotics came highly recommended by many of the experts we spoke to. Registered dietician Dr Renee Korczak loves that this specific supplement contains Bifidobacterium longum 35624, which is a specific strain that may be helpful for those who suffer from Irritable Bowel Syndrome (IBS) and associated symptoms such as gas, bloating, and abdominal discomfort.
- Key ingredients: Probiotics(Bifidobacterium longum)
- Form: Capsule
- Serving size: One capsule
- Number of servings: 28
Vitabiotics
Probiotics Extra Strength Live Cultures
Why it’s Vogue-approved: “Your digestive system may need extra support when travelling, as the general environment, food and drinks you consume may be different from what your body is familiar with,” Vitabiotics nutritionist Melissa Cohen tells us. “Live cultures are a good consideration for support as they add to the digestive system flora naturally found in the body.” For this reason, she recommends Vitabiotics Probiotics Extra Strength Live Cultures, which “provides 25 billion live cultures and features Lab4, the group of gut bacteria with the most comprehensive research in the UK.” You will also find calcium within the formulation, which the expert says “contributes to the normal function of digestive enzymes.” Best of all, they are a convenient capsule so “do not require liquid dosage or mixing and do not need to be refrigerated,” she concludes.
Seed
DS-01 Daily Synbiotic
- Best for: Gut health
- Type: Capsules
- Key ingredients: 24 probiotic strains
- Why it’s Vogue-approved: There is a lot of discussion about gut health in the wellness community, with the gut dubbed as “second brain”. The DS-01 Daily Synbiotic was created in order to provide balance and restore health to its functionality for a whole host of benefits, from enhancing gastrointestinal health to supporting cardiovascular health. The supplement comes in a refillable and chic forest-green glass jar. “Probiotic diversity is critical for overall health,” says Ella Davar, registered dietitian, founder of the Gut-Brain Method. “Products like Seed DS-01 offer multi-strain formulations and are excellent for increasing diversity.” She also notes that many studies highlight that a diverse gut microbiome is associated with better immune and neurological outcomes.
ARTAH
Artah Essential Fibre+
- Why it’s Vogue-approved: Delivering around 7g of fibre per serving, Artah’s Essential Fibre+ combines a range of soluble and insoluble plant fibres with resistant starch, which acts like a prebiotic to nourish beneficial gut microbes. The formula is enhanced with gentle, digestion-supporting botanicals including chamomile and fennel, designed to promote regularity, support gut health and appetite control, and help reduce bloating.
- Key ingredients: Partially hydrolysed guar gum, psyllium husk, pectin, arabinogalactan, green banana flour, beta-glucans, ginger root extract
Ancient + Brave
True Nightcap Jar
- Why it’s Vogue-approved: A healthy nightcap, this formula combines myo-inositol with l-glycine, choline and vitamin C to promote healthy circadian rhythm function and support your neurotransmitter pathways. Add it to water and drink up.
- Type of magnesium: L-glycine, magnesium citrate, ginger root powder, myo-inositol, vitamin C and choline
- Magnesium per serving: 130mg
- Serving size: 6g
- Form: Powder
Pure Encapsulations
Magnesium Citrate
- Why it’s Vogue-approved: Pure Encapsulations is a go-to for its clean, non-GMO, and third-party-tested formulas that help ensure safety and efficacy in every dose, including its single-ingredient magnesium-citrate capsule that helps keep your digestion in check. “Magnesium citrate is an osmotic laxative that helps you poop,” says Gerber. “It gently relieves constipation by drawing water into the stool.” It’s also highly bioavailable, meaning your body can absorb it, and can support the metabolism and breakdown of carbohydrates, amino acids, and fats in the body, ensuring smoother digestion. “Taken before bed, magnesium citrate can promote both relaxation and a morning bowel movement,” Fazio adds.
- Type of magnesium: Magnesium citrate
- Magnesium per serving: 150 mg
- Serving size: 1 capsule
- Form: Capsule
“Leisure sickness” is a very real phenomenon that occurs when your body finally has a chance to relax. When cortisol levels drop, the immune system weakens. This is compounded by dry airplane air and close proximity to others while travelling as well as changes in food and routine. Supplementing may help. According to Kalinik, these include probiotics to “support gut and immune health”, vitamin D not just for travel but “all year round,” and zinc, which “can also be useful right at the onset of a cold.” However, she stresses, “maintaining good sleep, managing stress and having a mindful alcohol intake are the biggest levers when travelling.”
Altrient
Liposomal Vitamin C
- Why it’s Vogue-approved: The phospholipid bubbles in this liposomal vitamin C gel are designed to help protect the nutrient through digestion and improve its uptake in the body. If you suffer from gastric issues, this is a great high-strength supplement that won’t disrupt a sensitive stomach. For maximum efficacy, take on an empty stomach.
- Vitamin C per serving: 1000mg
- Form: Gel
- Serving size: 1 sachet a day
- Contains: 30 sachets
ARTAH
Essential D3/K2
- Best for: Immunity and muscle function
- Type: Capsule
- Key ingredients: high-potency vitamin D3 and vitamin K2
- Why it’s Vogue-approved: “Vitamin D is another nutrient worth keeping an eye on, not just for vegans, but for most people in the UK,” stresses nutritional therapist Kirsten Humphreys. “While small amounts can come from food, we rely heavily on sunlight for vitamin D synthesis. During the winter months, especially, topping up vitamin D levels can be important for overall health.” Delivering 4,000 IU per capsule, Artah’s vitamin D supplement offers a powerful dose alongside vitamin K2 – with both nutrients in their most bioavailable forms for optimal absorption and effectiveness. I take this one daily, all year round, and it’s made a measurable difference, taking me from a deficiency on one blood test to healthy, high levels on the next.
When you only have so many annual leave days, you don’t want to spend the beginning of it feeling jet lagged and sleepy. Energy boosting supplements can help support the change in the body clock. “Jet lag is less about supplements and more about rhythm,” Kalinik tells me. “Light exposure, meal timing and sleep cues are the most effective ways to help the body adjust as quickly as possible. That being said, certain supplements can offer gentle support – B complex can help with energy, electrolytes to help reduce fatigue from travel and magnesium glycinate can be useful for sleep.” The nutritionist agrees, explaining that “B vitamins contribute to normal energy-yielding metabolism, helping the body release energy from food, which can be useful during long journeys or disrupted routines. Magnesium also contributes to the reduction of tiredness and fatigue, which may also be helpful whilst adjusting to new time zones.”
Bare Biology
Ready & Rested
- Why it’s Vogue-approved: With every serving (three capsules) of Bare Biology’s Ready & Rested, you are getting the total recommended supply of magnesium required for a healthy adult, and by incorporating them into your life, they work to fight fatigue, support muscle, bone and teeth maintainance and nervous system functionality. The brand is defined by its use of responsibly sourced ingredients and science-backed results.
- Type of magnesium: Magnesium bisglycinate
- Magnesium per serving: 375mg
- Serving size: 3 capsules
- Form: Capsules
Ancient + Brave
True Hydration
Why it’s Vogue-approved: It may not be the tastiest electrolyte on the market, but with Ancient + Brave, you know you are getting a formula that has been third-party tested and rigorously investigated for purity and potency. It is also sugar-free, so you are treating your body to essential vitamins – magnesium, potassium and chromium – with no nasties. They come in sachet form, so they are very easy to travel with. Plus, they come nutritionist-approved with nutritional therapist Eve Kalinik detailing that this is her electrolyte of choice.
ARTAH
Enhanced Synbiotic
- What is it: A smart blend of everything you need to support your gut back to health and reduce symptoms like bloating, pain and general sluggishness that comes with digestive issues. Contains a mix of live bacterial strains, digestive enzymes and prebiotics.
- Why it’s Vogue-approved: A must-try if you’re looking to do a bit of a reset for your gut. As well as the probiotic goodness from 21bn CFU of live bacteria from eleven different strains, it utilises prebiotics from cranberry and pomegranate to feed the probiotics and digestive enzymes to add further microbiome support.
- Serving: 30 capsules, 2 a day
- Pros: Prebiotics and probiotics in one formula, contains a high dose of live bacteria
- Cons: You'll need to restock frequently
Which supplements should you avoid when flying?
According to nutritional therapist Eve Kalinik, “It is generally best to avoid any new supplements when flying as changes in cabin pressure and hydration can make even mild digestive sensitivities feel heightened.” Nutritionist Melissa Cohen also recommends “Limit high caffeine as it may contribute to dehydration and sleep disruption during travel.” She cautions that “if you have any questions or concerns around this, it’s important to consult your GP or pharmacist.”
Meet the experts
- Eve Kalinik is a nutritional therapist and head of nutrition at Tramp Health
- Melissa Cohen is a nutritionist at Vitabiotics