supplements for hiking trekking travel
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Travel Healthy: Best supplements for travel, trekking and hiking

If you’ve been following me on Instagram, then you’ve probably figured out by now that I have just taken an epic trip to Tasmania, Australia. I trekked through the Cradle Mountain National Park on the famed Overland Track. It is a 6-day backpacking trip through mountains, rivers, waterfalls, Eucalypt and rainforests, where you have the unique opportunity to see the most diverse landscapes, flora and fauna. We decided to go with the Tasmania Walking Company, Cradle Huts, which ended up being the best decision ever. They cook your meals for you, provide private huts for sleeping, coordinate all the transportation and passes, and best of all, their guides (who were absolutely wonderful) have a wealth of knowledge – educating you on everything from the type of insect-eating flowers you pass by, to the type of bird call that wakes you. With all those details taken care of, I found that you can focus on your walking meditation (instead of pitching a tent in hail) – soaking up every moment spent in the vast nature that surrounds you.


supplements for hiking trekking travel


Now this was my first trekking experience ever, so preparation was key – there was no way I was going to be the girl that gets left behind! Beyond physical training, I knew I had to boost my nutrition in order to strengthen my body from the inside out. My goals were to support my immune system (no time for picking up any bugs on the plane), to build blood (the more oxygen in the blood, the better your endurance and your ability to adapt to altitudes), manage inflammation (so important when your hiking 12 miles a day!), and to support my body’s ability to manage stress (both physical and mental). I also took the time to build up my intestinal flora (good bacteria i.e. probiotics) in order to prepare for eating foreign food and drinking water from mountain streams, waterfalls and rivers. The stronger your gut is, the better you can prevent traveler’s diarrhea – I definitely did not want to be in that boat. To learn more about probiotics, check out my article “9 signs you should be taking probiotics.

Now here is my list of the best supplements for travel, trekking and hiking…

Plan to start the supplements around 6 weeks to 1 month prior to the start of your trip.


cradle mountain tasmania

The best supplements to prepare for traveling, trekking and hiking:


Immunity: Chaga Mushroom Powder Packets by Four Sigma Foods (added these into my morning coffee) – learn more about chaga here

Build Builder: ErythroPro by Premier Research Labs (natural form of iron – beet derived so there is no nausea)

Inflammation: Turmeric by Premier Research Labs and Omega 3 Fatty Acids (I use EPA/DHA by Pure Encapsulations) – learn more about turmeric here

Stress Management: *Super Adaptogen and Supreme Protector by Dragon Herbs (Chinese Herbal adaptogenic formulas)

Probiotics: Fermented Veggies and Sauerkraut, Kombucha or Dr. Ohirra’s Probiotic

*Adaptogenic substances strengthen the body so that it can adapt to various stressful challenges presented by the environment whether mental or physical. They also reduce the damage inflicted on the body through the normal process of adaptation. Adaptogenic herbs do this by balancing the hormones, strengthening immunity, building energy and improving physical endurance and performance. In my opinion, they are a key supplement that everyone should take to improve overall well-being 🙂


Health Ade Kombucha and Fermented Veggies

Health Ade Kombucha and Fermented Veggies


The next thing was to decide what supplements/nutrients I would need to take with me. The goal here was to have a multivitamin (to ensure that I was getting all the nutrition I needed to support my daily hiking – sometimes PB+J just doesn’t cut it), a natural anti-bacterial/viral agent (you never know what your going to come in contact with), an adaptogen (to strengthen the body/immunity, improve endurance and physical performance), and detox/cleansing agents (to protect against airplane radiation, and to clear any pathogens, bad bacteria, chemicals – key for preventing food poisoning also).

The best supplements to take while traveling, trekking and hiking:


Multivitamin: Pure Lean Pure Pack by Pure Encapsulations (these are great because they are individualized packets, sectioned out for daily use)

Anti-bacterial/viral: Oregano Oil – learn more about Oregano oil here

Adaptogen: Super Adaptogen and Supreme Protector (same as before) in addition to Cordyceps Mushroom Powder Packets by Four Sigma Foods (for adding into hot water/coffee or tea) – learn more about Cordyceps here

Radiation Protection and Cleansing Agents: Chlorella Caps by Biotics and Medi-Clay FX by Premier Research Labs – Chlorella protects against radiation, is a cleansing agent and is also rich in Vitamin A, D, Iron, and B12. Medi-Clay is a form of bentonite clay that binds to an array of toxins.


Supplements to prepare for a trek or active travel

Supplements to prepare for a trek or active travel


I know it may seem like a lot when each and every gram/pound of your backpack counts, but this is not a lot if you take the supplements out of the bottle. Simply get snack sized Ziplock bag and store the capsules in there. The mushroom powder packets travel well since they come in individualized servings.

Now there are a couple more things I decided to bring that can be extremely helpful, especially if your facing a huge time change like I did. The first was melatonin. Melatonin is the hormone that tells your body it is time to sleep. It helps to regulate your circadian rhythms, which is key when changing time zones. If taken, you can prevent jet lag, which will be a lifesaver for any trip.

The next vital thing to bring is an agent to prevent constipation. When traveling we all know how difficult it can be to stay regular, especially if your new bathroom becomes Porta potties and Mother Nature herself. So do yourself a favor and plan for the inevitable – bring a natural laxative.

Finally, an electrolyte blend. Electrolytes are going to help you stay hydrated, your muscles contracting and relaxing properly, going to fuel the energy production of your cells, keep your heart pumping and blood moving, and are the powerhouse behind your endurance and performance. Simple add the electrolyte powder to your Camel Back or to your Nalgene so that you can replenish your electrolytes throughout the day. Another added bonus was that I didn’t have to drink as much water. Because the body is being so well hydrated, your sense of thirst is diminished. And take a tip from me, this was a HUGE win! Less water means a less of a need for using the WILD as your bathroom.


cradle mountain tasmania


Supplements that save your life (they really do!):


Melatonin: I love using live-source liquid melatonin by Premier Research Labs. It comes in a tiny travel sized bottle and is the most potent form of melatonin I have found.

Laxative: I personally always choose Smooth Move Tea. It is a gentle laxative that promotes a movement relatively quickly. That way you can drink the tea at night and have a movement in the morning before you start your day. No unexpected urges or messes here. It is also both safe and effective, and the most important thing – covert.

Electrolyte: I use Electrolyte Powder by Pure Encapsulations. Contains mainly calcium, magnesium, sodium, potassium. It comes in a large bottle, but you can add it to a smaller container or Zip lock. It doesn’t come with any nasty chemicals or artificial flavors like most brands.


Happy Camper!

Happy Camper!


I hope that helps prepare you all for your upcoming adventures! And stay tuned for my next article on how to navigate airplane food, how to pack eco-friendly and natural personal care items, and international travel essentials. And if you want more information on how to choose the right supplements and how to decipher between the brands, read my series “Dirty Little Supplements.”


*Note: I am not paid to recommend any of these products. They are simply the products that I love and believe are of the highest quality and are the most effective.


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