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The best supplements for travel are electrolytes, magnesium, foundational vitamins and minerals, creatine, protein powder, vitamin C, zinc, omega 3s, vitamin D3 with K2, probiotics, and strategically timed melatonin for significant time zone changes.
I divide my travel supplement routine into three categories:
1. My Travel Non Negotiables: Electrolytes, magnesium, foundational vitamins and minerals, creatine and protein powder.
2. My Travel Support Stack: Vitamin C, zinc, omega 3s, vitamin D3 with K2 and probiotics.
3. My Jet Lag Tool: Melatonin, used strategically when crossing significant time zones.
But here’s the most important thing I want you to understand:
Supplements should support a healthy travel routine. They don’t replace one.
You still need to hydrate, prioritize protein and quality food, move your body, train when possible, manage sleep and get onto your destination’s schedule.
After more than 36 years of travelling around the world, that’s the system that has worked for
me.
In this video, Funk Roberts shares his extensive experience with travel and how he maintains his health and fitness while on the go. He discusses the importance of having a structured system
for travel that includes essential supplements, hydration, and healthy habits. Funk categorizes his travel supplements into non-negotiables, a support stack, and tools for managing jet lag. He emphasizes that while supplements are important, they should complement a healthy lifestyle rather than replace it. The conversation concludes with a reminder to prioritize health while
enjoying travel experiences.
I’ve spent a huge part of my life traveling.
I travelled as a professional indoor and beach volleyball player.
I travelled extensively during my old career as a sales rep.
My wife Angela and I have ridden horses through Iceland, driven the Great Ocean Road in Australia, road tripped through Colorado, Utah, Montana and Idaho, driven Big Sur countless times and travelled to Thailand year after year.
For the past 11 years, we’ve also travelled around the world working with the UFC.
Australia.
China.
Thailand.
Europe.
Canada.
The United States.
And plenty of places in between.
Sometimes it feels like we live out of our suitcases.
But at 57, I’m not willing to let every flight, vacation, UFC event or road trip sabotage the health and fitness I’ve worked so hard to build.
Travel changes your environment.
It doesn’t have to change your standards.
That’s why Angela and I have developed systems around training, nutrition, hydration, sleep, movement and supplementation that travel with us.
Travel can disrupt many of the routines your body is accustomed to, including sleep timing, meals, hydration, exercise and digestion.
Crossing multiple time zones can temporarily desynchronize your internal biological clock from local time, resulting in jet lag. Symptoms can include sleep disturbances, daytime sleepiness, cognitive impairment, gastrointestinal problems and general fatigue.
Long-distance travel can also change when and what you eat, how much you drink, how much you move and when you train.
That’s why I don’t try to make travel perfect.
I try to make it consistent.
And supplementation is one tool I use to support that consistency.
These are the foundational supplements that are most likely to remain in my routine when I’m travelling.
Why take electrolytes while traveling?
Electrolytes provide minerals involved in fluid balance, nerve signaling and normal muscle function, making them particularly useful when you’re sweating heavily, training or traveling in hot environments.
This is number one for a reason.
Think about a typical travel day.
You’re rushing to the airport.
Sitting on a plane.
Maybe drinking more coffee than usual.
You arrive somewhere hot.
You’re walking everywhere.
You hit the hotel gym.
If we’re in Thailand, Angela and I may be training Muay Thai and sweating like crazy.
Hydration becomes a priority.
That’s why one of my first rituals in the morning while traveling is simple:
Water + electrolytes.
Start hydrated and continue drinking throughout the day.
Why take magnesium when traveling?
Magnesium is an essential mineral involved in normal muscle and nerve function, energy production and numerous biochemical reactions in the body.
I like to make magnesium part of my nighttime routine.
Travel can mean different beds, different schedules, long flights, more walking and sometimes hard workouts on top of everything else.
My simple travel rule is:
Electrolytes in the morning.
Magnesium at night.
Easy to remember.
Easy to maintain.
Should you take a multivitamin when traveling?
A quality foundational vitamin and mineral supplement can help supplement dietary intake when travelling makes your normal food routine less predictable, but it should never be viewed as a replacement for a nutrient dense diet.
I’m going to tell you right now…
I’m NOT flying to Thailand and eating boiled chicken and broccoli out of Tupperware.
Part of travelling is experiencing the food!
But airports, restaurants, hotels and long travel days don’t always give you complete control over food quality.
That’s where I look at foundational supplementation as exactly what the word says:
Supplementation.
Food comes first.
Supplements support the foundation.
Should you continue taking creatine while travelling?
If creatine is already part of your regular fitness and supplementation routine, travel generally isn’t a reason to abandon that routine.
Creatine helps increase performance during repeated bouts of high-intensity exercise and supports training performance.
This one surprises some people.
But here’s my question:
If I’m in Thailand, I’m training.
If I’m working a UFC event,
I’m finding a way to train.
If Angela and I are on a road trip, we’re staying active.
Maybe it’s a hotel gym.
Maybe it’s dumbbells.
Maybe it’s bodyweight.
Maybe it’s Muay Thai.
The environment changes.
My commitment to my body doesn’t.
Travel isn’t a vacation from your body.
Is protein powder useful for travel?
Protein powder provides a convenient and portable source of high quality protein that can make it easier to maintain adequate daily protein intake when normal meals aren’t available.
Airport food can be terrible.
Sometimes you’re running from one place to another.
Sometimes the hotel breakfast has almost no quality protein.
Instead of getting starving and grabbing whatever garbage I can find, protein powder gives me another option.
Shake.
Water.
Protein.
Done.
For men over 40 who are trying to maintain or build muscle, I consider maintaining adequate daily protein far more important than packing a suitcase with every trendy supplement on social media.
The second category is what I call my Travel Support Stack.
These supplements support different aspects of my overall nutrition and health while I’m away from home.
Why take vitamin C while travelling?
Vitamin C is an essential nutrient that acts as an antioxidant and contributes to normal immune function.
Travel often means crowded airports, packed airplanes, disrupted routines and different eating patterns.
Vitamin C isn’t a magical force field against getting sick.
I use it as part of supporting adequate nutrition and normal immune function.
That’s an important distinction.
Why take zinc while travelling?
Zinc is an essential mineral required for normal immune function, protein synthesis, wound healing, DNA synthesis and many other biological processes.
Again, we’re talking about maintaining adequate intake.
We’re NOT talking about megadosing zinc every time you see an airplane.
More isn’t always better when it comes to supplementation.
Omega 3 fatty acids, including EPA and DHA, play important roles in cardiovascular health and cellular function and are components of the membranes surrounding cells throughout the body.
Here’s something important:
I don’t really consider omega 3s a “travel supplement.”
They’re part of my regular health routine that continues when I travel.
That’s how I want you to start thinking about this.
You don’t need one health routine at home and a completely different one when travelling.
Where possible, maintain the habits that are already working.
Should you take vitamin D3 and K2 while travelling?
Vitamin D supports normal bone, muscle and immune function, while vitamin K plays an important role in normal blood clotting and bone metabolism.
But getting on an airplane doesn’t automatically mean you suddenly need a massive dose of vitamin D.
Your vitamin D needs depend on factors including dietary intake, sun exposure, age and
individual vitamin D status.
If D3 and K2 are already part of your normal supplementation routine, travelling doesn’t
necessarily mean abandoning that routine.
And I would NOT recommend blindly megadosing vitamin D without knowing your individual needs.
Should you take probiotics when travelling internationally?
Probiotics can support digestive and microbiome health, but they should not be considered proven protection against travelers’ diarrhea or a replacement for safe food and water practices.
This is another important distinction. If you’ve travelled internationally, you already know what happens.
Different food.
Different spices.
Different meal times.
Different environment.
Sometimes different water.
Your gut KNOWS you’re traveling.
I use probiotics as part of supporting digestive health, but don’t make the mistake of thinking your probiotic gives you a free pass to ignore food safety.
Be smart about what you eat and drink.
Now we get to a completely different category.
This isn’t something I necessarily need for a weekend road trip.
But when we’re travelling from Toronto to Thailand, China or Australia?
That’s different.
What is the best supplement for jet lag?
Melatonin is one of the most established supplemental tools for helping shift circadian timing after crossing multiple time zones, but timing matters as much as dosage.
Melatonin is naturally involved in regulating your sleep wake cycle.
When you rapidly cross multiple time zones, the clock on your phone immediately changes.
Your internal biological clock doesn’t.
That’s jet lag.
Current CDC travel guidance includes appropriately timed melatonin among the strategies that can help manage circadian adaptation after crossing time zones.
And here’s something a lot of people get wrong:
More melatonin isn’t necessarily better.
The CDC Yellow Book notes that 0.5 to 1 mg is often sufficient to produce a circadian shift and cautions against high doses above 5 mg because melatonin may remain in the body at an
inappropriate time.
So I don’t look at melatonin as something to knock me out.
I look at it as a strategic circadian tool.
And I combine it with other jet lag strategies.
Supplements alone aren’t the answer.
When I cross significant time zones, my goal is to get my body onto the destination’s schedule as quickly and intelligently as possible.
That means:
Start thinking in terms of the local schedule instead of constantly asking, “What time is it back home?”
Light is one of the major signals controlling your circadian rhythm, so appropriately timed light
exposure can help your biological clock adjust.
Volume depletion can make the physical symptoms of jet lag worse.
Movement helps me feel human again after sitting on an airplane for hours.
Use caffeine to support alertness when appropriate, rather than pounding coffee close to your new bedtime.
A short nap can help when you’re exhausted without necessarily destroying your ability to sleep that night.
Timing depends on your direction of travel and the number of time zones crossed.
That’s a system.
Not a sleeping pill.
For a healthy man over 40 who already uses supplements, I would think about a travel stack in
three levels:
Electrolytes
Support hydration and replace key electrolytes when needed.
Magnesium
Supports normal muscle and nerve function and fits well into a nighttime routine.
Foundational vitamins and minerals
Help supplement your diet when travel makes nutrition less predictable.
Creatine
Allows you to maintain your normal creatine routine and supports high intensity exercise performance.
Protein powder
Provides convenient protein when quality food isn’t
available.
Vitamin C
Supports normal immune function and antioxidant defenses.
Zinc
Supports normal immune function and numerous metabolic processes.
Omega 3s
Provide EPA and DHA and support cardiovascular and cellular health.
Vitamin D3 + K2
Support normal bone health, with vitamin D also contributing to muscle and immune function.
Probiotics
Can support digestive and microbiome health, although evidence is insufficient to recommend probiotics specifically for preventing travelers’ diarrhea.
Melatonin
Can be used strategically to help shift circadian timing when crossing multiple time zones.
No supplement can guarantee that you won’t get sick while travelling.
That’s an important answer because there’s a lot of nonsense online around “boosting” your immune system before getting on an airplane.
Nutrients such as vitamin C, vitamin D and zinc contribute to normal immune function.
That’s different from claiming a supplement makes you immune to infections.
International travellers also need to think about appropriate vaccinations, food and water safety, hand hygiene, destination specific health risks and advice from their healthcare professional.
Supplements are one piece of a much larger travel health strategy.
Current evidence is insufficient to recommend probiotics specifically for preventing travelers’
diarrhea.
That’s worth highlighting because this claim gets thrown around a lot.
According to the CDC Yellow Book, probiotics including Lactobacillus GG and Saccharomyces boulardii have been studied for preventing travelers’ diarrhea, but results remain inconclusive.
Travelers’ diarrhea is also extremely common.
Depending on destination and season, the CDC reports attack rates ranging from approximately 30% to 70% during a two-week trip.
So probiotics can be part of your personal digestive health routine.
But don’t confuse gut support with protection from contaminated food or water.
Absolutely not.
This may be the most important part of this entire article.
After more than 36 years travelling around the world, the reason Angela and I have been able to stay healthy and fit isn’t that I discovered some magic travel supplement.
It’s because we developed a system.
When I travel, I try to:
That’s the secret.
Supplements SUPPORT your habits.
They don’t replace them.
There isn’t one universal stack for everyone, but hydration should be a priority. Depending on your normal routine and needs, electrolytes, protein and your regular daily supplements can be convenient during long travel days. For flights crossing multiple time zones, appropriately timed melatonin may also be useful for circadian adjustment.
Melatonin has evidence supporting its use for circadian adjustment when appropriately timed.
Light exposure, sleep scheduling, hydration and strategic caffeine use should also be part of a jet lag strategy.
Vitamin C and zinc are essential nutrients involved in normal immune function, but taking large amounts before a flight does not create an immune shield. Focus on maintaining adequate
intake rather than megadosing.
Electrolytes can be useful when fluid or electrolyte losses are meaningful, particularly with heavy sweating, exercise, heat exposure or other circumstances that increase losses. Water and regular meals can also contribute substantially to hydration.
For most healthy people already using creatine as part of their regular training routine, simply travelling is not a reason to discontinue it. Individual medical considerations should always take priority.
Yes. Protein powder is portable and can make maintaining adequate protein intake easier when access to quality protein rich foods is limited.
Probiotics can support digestive and microbiome health, but they aren’t proven protection against travelers’ diarrhea. Food and water safety remain important when travelling internationally.
Generally, I prefer not to experiment with a bunch of completely new supplements
immediately before a major trip. If something doesn’t agree with your stomach or causes another side effect, discovering that halfway across the world isn’t ideal. Discuss individual supplement needs, medication interactions and health conditions with your healthcare
After travelling the world for more than 36 years, here’s the biggest lesson I can give you:
Travel doesn’t automatically mean gaining weight.
It doesn’t mean you have to stop training.
It doesn’t mean abandoning your nutrition.
And it doesn’t mean coming home needing three weeks to recover from your vacation.
Create a system you can take anywhere.
For me, that means three supplement categories:
Then build those around the things that matter even more:
Because supplements aren’t shortcuts.
And whether I’m training Muay Thai in Thailand, working with the UFC, travelling through Australia or road tripping with Angela…
The location changes.
The standards don’t.
Get It Done.
Funk Roberts
Always speak with your physician or qualified healthcare professional before starting a new supplement, particularly if you take medication, have a medical condition, are preparing for international travel, or have questions about appropriate dosages or interactions.
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