How To Pack Vitamins For Travel: 10 Essential Vitamins

Essential Vitamins Travelers Need

Our friends at Jen Reviews put together this helpful chart of 10 essential vitamins for frequent travelers and the foods you should be eating to get each and every one of them into your body while you travel.

Essential vitamins for all

A lack of sleep, crowded spaces and a poor diet is common while traveling…

Make sure to keep your immune system in great shape with these essential vitamins! Bookmark it, print it out, look at it when thinking about the best travel gear for your next trip so you remind yourself what to eat to get your body the nutrients it needs.

The Breakdown

1. Vitamin B6

Helps the body make melatonin and regulate your internal clock, maintains healthy blood vessels, treats dry skin, eczema, and acne boosts energy levels. Best food sources include turkey breast, beef, tuna, pinto beans, avocado, and sunflower seeds.

10 Essential Vitamins for Frequent Travelers2. Vitamin B5

Alleviates stress and anxiety from frequent travel, boosts immunity, reduces signs of aging, anti-inflammatory / reduces itchiness, enhances hemoglobin levels, and assists the liver in metabolizing toxic substances. Best food sources include mushrooms, brewer’s yeast, nuts, cheese, cabbage, and broccoli.

3. Vitamin A

Prevents macular degeneration / protects eye health, helps fight flu and common colds, prevent breakouts and dark spots, increases blood flow to the skin for hydration. Best food sources include sweet potato, carrots, kale, butternut squash, apricots.

4. Vitamin B2

The important antioxidant that fights free radicals, boosts body mineral absorption, helps regulate thyroid activity, promotes red blood cell formation, supports a healthy liver, skin, hair, and eyes. Best food sources include organ meats, wild rice, yogurt, almonds, wheat germ.

5. Vitamin B7

Stimulates metabolism, maintains blood sugar levels, improves heart function, increases the production of fatty acid in the skin to improve hydration. Best food sources include oats, soybeans, bananas, spinach, and cauliflower.

6. Vitamin C

Fights against viruses and cold facilitate healing of wounds, maintains skin elasticity, minimizes the risk of dry skin, helps cure lead toxicity. Best food sources include grapes, raspberries, orange, kiwi, and parsley.

7. Vitamin D

Regulates calcium absorption and promotes bone health, fights depression, improves muscle function, assists in skin cell renewal, boosts weight loss. Best food sources include salmon, sardines, egg yolk, shrimp, and cheese. Exposure to the sun is also an excellent natural source.

8. Vitamin E

Balances cholesterol, reduces fatigue and improves physical endurance, decreases roughness of the skin, reduces wrinkles and fine lines, keeps the skin firm, lightens dark spots. Best food sources include tofu, shrimp, avocado, sunflower seeds, almonds, and wheat.

9. Vitamin F

Supports the nervous system, nourishes skin cells and creates healthy mucous membranes, enhances joint functions, controls acne effectively. Best food sources include salmon, trout, walnuts, grapeseed oil, olive oil, and soybean.

10. Vitamin K

Protects your heart – prevents hardening of the arteries, helps heal stretch marks, scars, and dark cycles promote healthy teeth. Best food sources include natto, miso, lamb, duck, and beef liver.


When traveling we are all more susceptible to getting sick due to the irregular schedule.

From eating poorly to a lack of sleep, make sure to take these essential vitamins when on the road to keep you in tip-top shape!