10 Essential Vitamins for Frequent Travelers

By Janet Miller

October 11, 2016   •   Fact checked by Dumb Little Man


Frequent travels can take a toll on the body. Regardless of whether you are traveling first class or economy class, your body gets exposed to a lot of factors that can greatly weaken your immune system.

One of these factors is food. In order to retain their tastes at high altitudes, airline foods are typically high in salt and sugar content. The same issue arises when you’re traveling by land.

If you like making trips to different places, here are the best vitamins for frequent travelers you need to have in your diet.

1. Vitamin B6


Vitamin B6 aids the body in producing melatonin. It helps regulate your internal clock so you can get the proper rest you need while traveling. It can give you an energy boost, too.

This vitamin is also essential in keeping your blood vessels healthy. Regular intake of the vitamin can treat dry skin, eczema and even acne.

Best food sources include turkey breast, beef, tuna, pinto beans, avocado and sunflower seeds.

2. Vitamin B5


Vitamin B5 can alleviate the stress and anxiety you can get from taking frequent trips. It’s a good vitamin to add to your diet if you want to reduce inflammation and itchiness.

It enhances hemoglobin levels and assists the liver in metabolizing toxic substances. Your best sources of the vitamin include mushrooms, brewer’s yeast, nuts, cheese, cabbage and the broccoli.

3 Vitamin A


Vitamin A prevents macular degeneration to help you maintain good eye health. It works well against flu and common colds as well.

In case you are struggling with frequent breakouts while traveling or you’re dealing with dark spots, you should consider eating more foods rich in this vitamin. Your best options include sweet potato, carrots, kale, butternut squash and apricots.

4. Vitamin B2


Vitamin B2 is one of the best vitamins for frequent travelers since it helps fight free radicals, boosts body mineral absorption and regulates thyroid activity. It’s also great in promoting red blood cell formation while supporting healthy liver, skin, hair and eyes.

Best food sources of the vitamin include organ meats, wild rice, yogurt, almonds and wheat germ.

See Also: Cuisines of the World: Best Choice for Gluten-Free Eaters 

5. Vitamin B7


If you are dealing with sluggish digestion, adding more foods rich in vitamin B7 can help. It stimulates metabolism and helps maintain normal blood sugar levels.

It also works well in improving heart function, increasing the production of fatty acid in your skin and hydrating your body. Foods rich in vitamin B7 include oats, soybeans, bananas, spinach and cauliflower.

6. Vitamin C


This is a very popular vitamin when it comes to fighting viruses and colds. It’s great in facilitating wound healing, too.

You can increase your intake of the vitamin to maintain skin elasticity and minimize your risk of getting dry skin while traveling. Top food choices for this vitamin include grapes, raspberries, orange, kiwi and parsley.

See Also: 6 Vitamin-Packed Smoothie Recipes for Glowing Skin 

7. Vitamin D


Vitamin D regulates calcium absorption and promotes bone health. It fights depression, improves muscle function, and assists in skin cell renewal. You can also rely on it to boost weight loss.

Best food sources include salmon, sardines, egg yolk, shrimp and cheese. Exposure to natural sunlight is also an excellent natural source.

8. Vitamin E


Vitamin E works great for the skin. It can decrease its roughness, reduce wrinkles and keep your skin firm and free from dark spots. This makes it one of the top vitamins for frequent travelers.

Overall, it can balance your cholesterol level while reducing your fatigue. It can improve your physical endurance, too.

To get more vitamin E, you can increase your intake of tofu, shrimp, avocado, sunflower seeds, almonds and wheat.

9. Vitamin F


Vitamin F aids in the function of your nervous system. It nourishes skin cells, creates healthy mucous membranes, and enhances joint functions. It controls acne effectively as well.

Best food sources for this vitamin include salmon, trout, walnuts, grapeseed oil, olive oil and soybean.

10. Vitamin K


If you are struggling with dark circles because of traveling, vitamin K can surely help you. Aside from that, the vitamin is also good in preventing cardiovascular issues, such as hardening of the arteries. It promotes healthy teeth and heart, too.

Natto, miso, lamb, duck and beef liver are the most common foods rich in vitamin K.


Janet Miller

Janet Miller lives the RV life and is the cofounder of Jen Reviews.

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