A Dietitian Recommends: 5 Supplements for people on the go!

For starters, a Chill Pill is a MUST!

Do you travel a lot? Do you have a loved one who does? Well, I have a significant other who is constantly on the go because of his work, and his health is always on my mind. I am always on a lookout for good supplements or health tonics he can take while travelling which will ensure his well being. So without further delay here is my list of-

5 supplements every frequent traveller should keep handy

1. Psyllium Husk

Yes, you read it right, It’s good old Isabgol.

Some people have trouble falling asleep in foreign spaces and others have trouble pooping! Traveller's constipation is real and it can be an absolute pain (no pun intended). Dehydration, lot of sitting (think long plane/train trips) lack of access to fibre-rich foods, sometimes lack of access to food at all, and anxiety of the travel, these are some of the most common reasons why travellers find themselves all clogged up. In an ideal situation a dietitian like me would advise you to eat 5 fruits and vegetables a day, drink minimum of 8 glasses of water and keep active etc. etc. But also as someone who has travelled a plenty, I know these recommendations cannot always be practical or practicable. Thus here is a practical recommendation for you-

“If you have tendency of getting constipated while travelling, take 1–2 teaspoon (or 1–2 tablets) of psyllium husk with a glass of water about an hour before your supper and next morning you will be marvelling at the result! You are welcome.”

2. Probiotics

Ask any avid traveler what are they most afraid of during traveling and you will get the answer-

“It’s food poisoning, diarrhea, upset stomach!”

Eating from drive-through, eating from street-side joints, eating local are inevitable during travel and there really is no telling what might upset your stomach. Which is why it is always a smart idea to pack up on some probiotics. Probiotics are good and gut-friendly microorganisms that-

• convert starches into anti-inflammatory short-chain fatty acids
• synthesise vitamins inside the gut (K, B1, B2, B3, Biotin etc.)
• Makes our gut resilient by keeping the balance between beneficial and opportunistic gut microbes.

You can get your daily dose of probiotics from fermented food items like yogurt/curd, kefir, kimchi, sauerkraut, kombucha but you can’t always get your hands on these while travelling. Which is where probiotic supplements can come in handy.

3. Zinc and Vitamin C

Long hours of travel and changing weather conditions are known for taking a toll on our immunity. Opportunistic ailments like common cold and cough are always the first ones to strike and take advantage of it. Both Vitamin C and Zinc are immunity boosters. They are also shown to reduce severity and duration of the common cold when taken within 24 hours of the onset of the symptoms.

“Vitamin C with Zinc is my holy grail of a combo as far as vitamins go.”

4. Ginger

If you are someone who starts puking your guts out every time you hop on a bus yet travel is an essential part of your worldly duties, this one is for you. You can either bring a piece of candied ginger with you or take a ginger capsule with your meal before and during the travel! Motion sickness be gone…

5. Ashwagandha

Withania Somnifera, another one of a gem of an herb! From anxiety relief to rejuvenation and from immunity aid to carminative aid (flatulence relief!), this pony can do many tricks which is why it is touted as one of the best health tonics that Ayurveda has to offer. (did you get that pony-baby horse-horse as in ashwa reference? excuse my juvenile sense of humor already!)

“Did you know that Ashwagandha can also be used as a mild sleep inducer? Comes in handy if you struggle falling asleep in new places or having a hard time getting some Zzzz because of jet lag!”

So those were my list of 5 travel essential supplements. Know that no one person needs to take all these supplements at once. Do your research, try and see which ones you like better and which ones suit your specific needs.

A word of caution though:

Supplement by definition means ‘a thing that is added to something else to enhance its value’. On the same line, a dietary supplement is a nutrient that when added to a balanced diet, it enhances its overall nutritional value. It’s like having an insurance. A supplement should not be used as a substitute for food. And anyways supplement absorbs better when taken with food so go figure!

Also if you are pregnant, nursing or on any medication, please consult with your physician before taking any of these supplements.