Nutrients for Long-Haul Travel

You step off the plane in Bangkok after twelve hours in the air, it's 35 degrees, your body clock says „middle of the night“ – and your body protests. This is exactly where good nutritional preparation comes in.

Short and to the point: On long-haul trips, three things matter most – plenty of fluids plus electrolytes (magnesium, potassium) to offset the losses caused by heat and dry cabin air, a solid baseline of vitamin C and B vitamins for the immune system and energy metabolism, and – for trips across time zones – melatonin (from 0.5 mg shortly before bedtime) to ease the subjective feeling of jet lag. All travel-medicine matters (vaccinations, malaria prophylaxis, medications) always belong in a doctor's hands.

Why long-haul travel is so demanding on the body

A long-haul trip is a state of emergency for the body – on several levels at once. In the aircraft cabin, humidity is often below 20 percent, drier than in many deserts. Through breathing and the skin, the body continuously loses water without you noticing. At tropical destinations, heat is added on top: through sweat you lose not only fluid but also minerals such as sodium, potassium and magnesium.

Running in parallel is probably the best-known travel effect: jet lag. Your body clock – a tiny cluster of cells in the brain – sets the timing of sleep, hormones, digestion and body temperature according to your accustomed day-night rhythm. When you cross several time zones, this clock lags behind the new local time and needs days to readjust. As a rough guide: about one day of adjustment per time zone crossed, with eastward flights (clock jumping forward) usually harder than westward flights.

How hard all of this hits you depends on the number of time zones, the direction of travel, the length of your stay and the climate at your destination. A trip from Europe to Southeast Asia with a six- to seven-hour shift challenges the body quite differently from a flight south with no significant time difference. Anyone who considers these factors in advance can prepare more precisely. For more depth: our guide Jet Lag and Travel Nutrients as well as – for everyone who travels frequently – Nutrients for Frequent Travellers.

Fluids and electrolytes: your baseline on the go

Drinking is the top priority on long-haul trips – ideally at regular intervals throughout the day, before thirst even sets in. On long-haul flights, the rule of thumb is: about one glass of water per hour of flight, and go easy on alcohol and coffee, since both are additionally dehydrating. Electrolytes help offset the losses through sweat and, with authorised functions, contribute to your well-being:

• Magnesium: contributes to electrolyte balance, to normal muscle function and to the reduction of tiredness and fatigue.
• Potassium: contributes to normal muscle function and to the normal function of the nervous system.
• Vitamin C: contributes to the normal function of the immune system – handy when you're travelling in unfamiliar surroundings and with an altered rhythm.

How to sensibly dose electrolytes in the heat is explained in Electrolytes in Summer and Heat; a comparison of forms for on the go is offered by Magnesium vs. Potassium. In regions with uncertain drinking-water quality, stick consistently to bottled or boiled water – including for brushing your teeth and for ice cubes.

Jet lag: what really resets the body clock

The strongest cue for your body clock is not melatonin, but daylight. Bright light in the morning at your destination signals „day“ to the brain and often speeds up the adjustment more than any supplement. So: after arrival, switch to local time as quickly as possible, get outdoors during the day, and keep any afternoon nap short.

On the authorised claim: Melatonin contributes to the alleviation of subjective feelings of jet lag – the beneficial effect is obtained with an intake of at least 0.5 mg shortly before going to bed on the first day of travel and on the first few days at the destination. More on dosage and timing in Melatonin – Effect and Dosage, a comparison in Melatonin vs. Valerian, and on the common worry about dependence: Is Melatonin Addictive?

What research is investigating

There's a fair amount of research around travel and nutrients. Well documented and authorised as a health claim is the role of melatonin in the subjective feeling of jet lag – here the evidence is solid enough that the European authority granted a claim. Further research is looking at the role timing and light exposure play in chronobiology, that is, how the body clock can be resynchronised fastest. For electrolytes: their function in fluid and muscle balance is textbook knowledge; research focuses more on how widely individual sweat losses vary in heat and under exertion. Important for context: on trips, food supplements are a supporting building block, not a substitute for travel-medicine precautions.

Travel first-aid kit and preparation

Thoughtful preparation starts early. Alongside the classic travel first-aid kit, travel-medicine questions should be clarified in good time: vaccination recommendations, malaria prophylaxis and how to handle existing medications – ideally several weeks before departure, so vaccinations have time to take effect. Anyone who takes supplements regularly should think about sufficient supplies for the entire trip and about proper storage in the heat; practical pointers on this are given by Food Supplements: Shelf Life and Storage and A Travel First-Aid Kit with Food Supplements. For practical, compact forms to take along, Food Supplements for On the Go is worth a look.

Foreign cuisine and your stomach on the road

Culinary discovery is a highlight for many – at the same time, the digestive tract isn't immediately geared to unfamiliar ingredients and preparation methods. In regions with different hygiene standards, the rule of thumb „Cook it, peel it or leave it“ holds up: cooked food, things you've peeled yourself, or better nothing at all. Freshly prepared, thoroughly cooked dishes are usually the safer choice; ease your way into the new cuisine slowly. How nutrition and digestion interact is explained in Nutrients and Digestion. With persistent gastrointestinal complaints while travelling – especially with fever or longer-lasting symptoms – seek medical advice.

Before the trip: building your immune baseline

Cramped cabins, lots of people in a small space, changes of climate and lack of sleep – the weeks around a long-haul trip are a good time to keep an eye on your own baseline supply. Some nutrients have authorised functions for the immune system, which is under particular strain in unfamiliar surroundings: vitamin C, vitamin D, zinc and selenium each contribute to the normal function of the immune system. Anyone who generally eats little fresh fruit and vegetables, or travels a lot, can deliberately counterbalance here. For more depth: Immune System: Vitamin C, D and Zinc and Nutrients for the Immune System at a Glance.

In practice this doesn't mean starting on a handful of supplements just before departure, but building the baseline early and calmly. Getting enough sleep in the days before the trip pays into this too – a well-rested body copes better with the strains of a long journey. For a concrete packing list of compact, travel-friendly forms (drops, small blisters, powder sticks), it's worth looking at Food Supplements for On the Go. Also keep possible interactions with travel-medicine drugs in mind – Food Supplements and Medications puts the details in context; when in doubt, check with a doctor.

Sitting for long stretches: circulation and movement on the flight

Hours of sitting in a cramped aeroplane seat is demanding on your circulation. Getting up regularly, small foot and calf exercises at your seat, and drinking enough keep your legs moving. Avoid tight clothing, go easy on alcohol and choose water over soft drinks – that way you support your body entirely without any supplement. Anyone prone to swollen legs or at increased risk should discuss this with a doctor before long-haul flights; that's a travel-medicine matter and not a question of food supplements. Nutrients such as magnesium do have functions for the muscles, but replace neither movement nor medical advice.

An honest perspective

What's established: electrolytes offset sweat losses, melatonin has an authorised link to the feeling of jet lag, and vitamin C, B vitamins & co. have clear functions for the immune system and energy metabolism. What's not established – and therefore no promise – is that a supplement will protect you from travel-related illness or handle the adjustment „at the push of a button“. The strongest lever stays mundane: drink enough, make use of daylight, switch your rhythm quickly. Food supplements are the fine-tuning on top.

Matching products from Scheunengut

For your travel preparation you'll find suitable supplements with us. In the Minerals category, magnesium and potassium are ready to offset electrolyte losses. Anyone who wants to support their sleep rhythm on the go will find what they need in the Melatonin category. For your immune baseline, it's worth a look at Immune System with vitamin C and zinc. Please clarify travel-medicine matters with a doctor in good time.

Frequently Asked Questions (FAQ)

Which nutrients should I take along for a long-haul trip?

Sensible choices are electrolytes (magnesium, potassium) for heat and long flights, vitamin C and zinc for your immune baseline in unfamiliar surroundings, and – for trips across time zones – melatonin for the first night at your destination. Anyone who takes supplements anyway should think about sufficient supplies. Vaccinations and malaria prophylaxis always belong with a doctor.

Does melatonin really help against jet lag?

Melatonin contributes to the alleviation of subjective feelings of jet lag – that is an authorised health claim. The beneficial effect is obtained with at least 0.5 mg shortly before going to bed on the first day of travel and on the following days. Combined with morning daylight at your destination, it noticeably eases the resetting of the body clock.

How much should I drink on a long-haul flight?

As a rule of thumb, about one glass of water per hour of flight, because the dry cabin air draws a lot of moisture from the body. Enjoy alcohol and coffee more sparingly, since both are additionally dehydrating. At warm destinations, the need rises further through sweating – then electrolytes help on top.

Can food supplements replace a travel first-aid kit?

No. Food supplements are a supporting building block, but no substitute for travel-medicine precautions. Vaccination recommendations, malaria prophylaxis and how to handle existing medications should be clarified with a doctor a few weeks before departure. Nutrients help with fluid balance, energy metabolism and the feeling of jet lag – not with travel-medicine risks.