Travel and Health
9 Supplements in My Emergency Bag When Travelling Overseas for Business
These molecules help me protect my health and improve my productivity at challenging times
When I travel for business (consultancy jobs or conference presentations), maintaining optimal alertness, focus, and energy levels — both mentally and physically — is crucial for my performance.
Traveling overseas can pose additional challenges and stressors. To support my health and productivity during these demanding times, I have found some supplements beneficial and used them successfully.
The selected supplements have distinct functions in the body and mind, which contribute to improving energy, well-being, and productivity during challenging situations.
However, I want to highlight and clarify that supplements are not a substitute for a healthy lifestyle. They cannot replace food, sleep, or exercise.
There are thousands of supplements on the market. I only use some well-researched, safe ones, which I experimented with sensibly and diligently for many years.
While these supplements have been effective for me, individual responses to supplements can vary. What works for one person might not work for another due to biological and psychological differences.
My intention behind sharing this information is to create awareness and provide a starting point for your own research and exploration.
We must take an individualized approach to supplements. It is necessary to consult with qualified healthcare professionals who can consider our specific needs and circumstances before using supplements.
From my experience, using well-researched supplements with healthy lifestyle strategies might create a better approach to optimizing health and productivity during demanding business trips overseas.
By addressing specific areas of concern, these supplements might help mitigate the impact of traveling and promote a more positive experience.
To make this a valuable and practical piece, I structured the article under three sections covering sleep/stress, alertness/energy, and health protection.
These molecules are well-researched, and I covered them in previous articles. So to prevent duplication and distill a vast amount of information about these molecules, I link the relevant article for those interested in details.
1 — Sleep Regulation and Stress Reduction
I keep three supplements for sleep and stress management in my emergency bag. They are melatonin, magnesium, and lithium orotate.
Melatonin
The reason I mention melatonin as an essential supplement during travel is to address jet lag and sleep disturbances when traveling across time zones.
The pineal gland in the brain produces melatonin to regulate the sleep-wake cycle. This hormone opposing cortisol is vital to maintain healthy sleep patterns.
Melatonin is also available as a supplement to address deficiencies or circadian rhythm dysregulation due to jet lag.
In addition, melatonin is used as an antioxidant supplement. It is primarily used in high doses for immune improvement, especially in cancer patients.
Taking melatonin before bedtime can regulate the sleep-wake cycle, improve sleep quality, and reduce the impact of jet lag. This workaround might improve alertness, focus, and well-being during challenging times like traveling.
Exogenous melatonin is excellent for solving jet lag issues temporarily. Nevertheless, it is usually not effective in solving chronic sleep issues. Therefore, I don’t see melatonin supplementation as a sustainable solution.
Magnesium
I wrote several articles about magnesium as it is an essential mineral involved in 300+ biochemical reactions in the body. It is crucial for muscle and nerve function, energy production, and stress management. Magnesium is not just another mineral.
We can get magnesium from food. Yet, when I examined it in detail, getting it in an adequate amount can be challenging for some of us. Almost two-thirds of the world have magnesium deficiency which causes severe health issues, as mentioned in my previous articles with a link to resources.
In addition to its many benefits, magnesium is an effective supplement to improve my sleep quality. It relaxes my muscles, alleviates tension, and promotes calmness. Therefore I take it before going to bed orally or through a hot bath with Epsom salts.
During stressful situations, while traveling, magnesium can help relax the muscles, reduce anxiety, and improve sleep quality. It supports mental and physical relaxation, allowing for better focus and productivity.
Lithium Orotate
Lithium orotate is a more bioavailable form of lithium. It is a naturally occurring mineral but is also used as a supplement or medication. It might support mood balance and cognitive function.
As I documented in a previous article titled Here’s How Lithium Orotate Helped Elaine Defeat Bipolar Disorder, it is used to treat bipolar.
I don’t use lithium orotate regularly as I don’t have bipolar. But I use it on stressful days in 5 mg capsules, available over the counter in some countries. As it is not sold in Australia, I order it from the US. It is ideal to reset my sleep cycle when I take it at night. It also gives me mental clarity.
As traveling overseas is stressful, I take lithium orotate to enhance sleep quality, support mood stability, reduce anxiety, and enhance cognitive function.
During stressful times we might face lithium deficiency in the brain. So lithium orotate may contribute to a more balanced mental state and improved productivity during challenging times.
2 — Alertness and Energy
I keep two supplements for alertness and energy. They are caffeine tablets and N-Acetyl Tyrosine.
Caffeine Tablets
As widely known, caffeine is a stimulant that acts on the central nervous system. It can enhance alertness, focus, and energy levels by blocking adenosine receptors in the brain.
Caffeine is available in beverages like coffee, tea, and energy drinks. But I don’t drink them anymore. So my option is to use caffeine tablets. They come in 200 mg. I usually take half the tablet, which seems to be the equivalent of a cup of high-quality coffee.
I am meticulous about caffeine use as it adversely affects sleep. However, when taken in the morning, the body digests it by bedtime. It usually has 12 hour lifetime in the body.
The reason I take it during travels is to increase alertness and improve mental and physical energy levels. It can reduce fatigue and supports cognitive function, enhancing productivity during demanding situations when traveling.
N-Acetyl Tyrosine
Tyrosine is an amino acid that serves as a precursor to neurotransmitters (dopamine, norepinephrine, and epinephrine), which play key roles in mood, focus, and stress response.
N-Acetyl Tyrosine is an acetyl form of tyrosine which is more bioavailable. As I documented in a previous article, it has many functions, like supporting cognitive function, mood, and mitochondrial health. It might be used for stress management.
During challenging times when traveling, N-Acetyl Tyrosine combined with caffeine might support mental clarity, focus, and resilience to stress.
When I try both caffeine and NAT after not sleeping on the plane, the next day still, I can stay awake and alert for my work overseas.
3 — Health Protection
I keep four supplements for health protection in my emergency bag. They are Vitamin D, NAC, digestive enzymes, and activated charcoal.
Vitamin D
Vitamin D is a hormone and fat-soluble vitamin that plays a crucial role in various bodily functions, including bone health, immune function, and brain health.
I usually take vitamin D from sunlight exposure and foods. But I also supplement them in winter. When I had Covid virus in 2022, a high dose of vitamin D was the central intervention that helped me to recover from it in a week.
Traveling to different locations may result in limited sunlight exposure. Unlike Australia, where I live, when I traveled to Scandinavian countries and Germany, I couldn’t see any sunlight for several days.
Adequate vitamin D levels are essential for immune health and mood regulation. Supplementing with vitamin D can improve immunity and support mood stability, and enhance productivity.
N-acetylcysteine (NAC)
I wrote about NAC previously in detail, especially during the pandemic. It helped me and my loved ones to recover from Covid virus. Like Vitamin D, NAC is also a supportive molecule for the immune system.
There are several use cases of NAC. People use it for various reasons. My primary reason for using NAC is to boost glutathione naturally in my body.
As I documented in a previous article, it has many benefits in the prevention of chronic obstructive pulmonary disease, contrast-induced kidney damage during imaging procedures, and attenuation of illness from the influenza virus when started before the infection.
As documented in this paper, “N-acetylcysteine is the acetylated variant of the amino acid L-cysteine and is widely used as the specific antidote for acetaminophen overdose.”
When I visited some countries several decades ago, I faced severe immune issues. However, since I used NAC for over ten years now, I had no immunity problems.
Digestive Enzymes
Apart from pancreatic enzymes like lipase, protease, and amylase, the commonly available ones over the counter are bromelain, papain, trypsin, and chymotrypsin. Clinicians also use them to address various digestive conditions.
As someone who suffered from digestive issues for many years, including leaky gut syndrome, I achieved significant benefits by supplementing with digestive enzymes in my younger years.
I always carry digestive enzymes, especially lipase, protease, and pepsin, during the holidays and business trips as they can immediately relieve issues created by new food I try overseas offered by clients and in conferences.
Activated Charcoal
Activated charcoal binds to toxins and chemicals in the gastrointestinal tract, preventing their absorption into the body.
I don’t use activated charcoal regularly as it adversely affects minerals in the gut. However, I use it occasionally as a natural remedy for digestive discomfort and detoxification.
When I used to eat out, food poisoning was my nightmare. Activated charcoal has been my go-to substance since childhood.
Traveling to unfamiliar places and trying different foods may lead to digestive issues. Activated charcoal can alleviate symptoms of indigestion, bloating, and gas by binding to toxins and promoting their elimination from the digestive system.
I wrote a comprehensive article titled Here’s Why Activated Charcoal Is in My Emergency Bag. This article summarizes my years of research on this helpful molecule with links to credible sources.
Takeaways
1 — Supplements might work differently for different people. Doses might vary from person to person. Too much can cause health issues, and too little cannot be effective for desired goals.
2 — What works for one person may not work for another. Some supplements might have side effects and might interfere with medications.
3 — Make informed decisions about your health and well-being. It’s essential to do your own research and obtain professional support.
I wrote about several other supplements that you may access via the attached links:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, Cod Liver Oil.
I wrote several travel stories. I link here a few examples for interested readers.
An Award-Winning Conference Ended Up in a Health Disaster in Boston
My Australian Wife Refused to Revisit Amsterdam After Two Dramatic Incidents
Here’s Why My Australian Wife Had the Urge to Slap a Danish Man.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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