5 Supplements that Support Immunity When Travelling
A product of my chosen lifestyle is that I travel on planes. A lot! Airplanes are a hotbed for germs and I do everything in my power to make sure when I arrive to my destination, usually an important competition, I’m my healthiest self…meaning limiting the chance that I weaken my immune system/catch something on a plane. These are my tricks on how to stay healthy while travelling.
(Note: Diet should always come first, and these supplements do exactly that… they supplement a solid foundation)
Here are my 5 go-to immunity/travel supplements:
1. omega3+ triple strength + D3
As a beach volleyball player, vitamin D is a staple supplement we naturally get as a result of my sporting environment (beaches, I know I’m super fortunate!). So when our season ends and winter comes around, I need to take a vitamin D supplement to make up for the lack of sun exposure I’m used to getting. Plus, since I travel a lot, I’m typically strapped for space and forced to have an efficient packing method, so I love a good multi-tasking product. The fact that Genuine Health’s omega3+ triple strength + D3 has 1000IU of vitamin D3 in it is wondrous and my go to year-round product.
Did you know? Low levels of vitamin D are associated with higher rates of cold, flu and respiratory infections!1 Vitamin D plays an important role in immune health and has potential immunomodulatory and anti-inflammatory benefits.2
2. Probiotics
About 70% of your immune cells live in your gut!3
Before I knew about the effects of probiotics on the immune system, I took supplements to help reduce the risk of digestive issues (a common problem when travelling to unknown places).
I love advanced gut health probiotics because they are crafted with multiple strains of friendly bacteria AND are shelf-stable! A traveler's dream is to not have to worry about refrigeration. Another multi-tasking product that gets a gold star from me.
Did you know? Taking a daily probiotic supplement has been shown to potentially reduce sick days!4
3. Propolis
Propolis is a natural bodyguard with powerful germ-fighting properties. Initially used by the bees to line the hive walls, protecting everyone inside from the outside germs. Loaded with antioxidants and many different beneficial vitamins & minerals!5 I carry this everywhere I go. I use this before I hop on flights and multiple times during for preventative measures. And if I feel a tickle coming on, I’ll reach for it immediately.
Bee products in general are antimicrobial, plus they stimulate anti-inflammatory properties.6 Don’t underestimate the power of raw honey and bee pollen!
Fun Fact: Melissa has Ancient Greek origins and means honeybee in Greek! So I’m obsessed with all things bees and convinced I have a special bond with them.
4. Melatonin & 5. Passionflower
Passionflower is an herb that helps relax the mind, which helps you fall asleep faster! Melatonin helps me fight jet lag and all the time zones efficiently (I once travelled 11 different time zones in 43 hours), but also helps me fall & stay asleep! Why does this matter? Because…
Bonus supplement: SLEEP!
It’s the best medicine of all. A strong immune system starts with sleep. Sleep is when your body recovers and repairs from the day’s activities & stressors. Importantly, infection fighting antibodies are reduced when you don’t get enough sleep.7
For extra sleep support, try deep sleep, a natural supplement that offers an effective way to promote better sleep quality. Harnessing the power of nature from organic reishi mushroom and combining it with L-theanine, GABA, magnesium and melatonin. Perfect to pair with Genuine Health’s stress formula, made with ashwagandha, saffron and passionflower, which promotes feelings of calm and supports restorative sleep.
Speaking of, I should head to bed before a long day of training tomorrow. Thanks for reading and keep your immune systems strong!
Melissa Humana-Paredes is a Canadian beach volleyball athlete and Olympic bronze medalist. She has been a member of Team Canada for beach volleyball for over 10 years, first representing Canada when she was just 15 years old.
Date Modified: January 24th, 2025
REFERENCES
1. Low Vitamin D Levels Associated with Colds and Flu. National Institutes of Health (NIH). May 22, 2015. Accessed January 23, 2025. https://www.nih.gov/news-events/nih-research-matters/low-vitamin-d-levels-associated-colds-flu
2. Chirumbolo S, Bjørklund G, Sboarina A, Vella A. The role of vitamin D in the immune system as a pro-survival molecule. Clin Ther. 2017;39(5):894-916. doi:10.1016/j.clinthera.2017.03.021
3. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients. 2021;13(3):886. doi:10.3390/nu13030886
4. Haywood BA, Black KE, Baker D, McGarvey J, Healey P, Brown RC. Probiotic supplementation reduces the duration and incidence of infections but not severity in elite rugby union players. J Sci Med Sport. 2014;17(4):356-360. doi:10.1016/j.jsams.2013.08.004
5. Braakhuis A. Evidence on the health benefits of supplemental propolis. Nutrients. 2019;11(11):2705. doi:10.3390/nu11112705
6. Pasupuleti VR, Sammugam L, Ramesh N, Gan SH. Honey, propolis, and royal jelly: a comprehensive review of their biological actions and health benefits. Oxid Med Cell Longev. 2017;2017(1):1259510. doi:10.1155/2017/1259510
7. A Good Night’s Sleep Strengthens Your Immunity! Frontiers for Young Minds. Accessed January 23, 2025. https://kids.frontiersin.org/articles/10.3389/frym.2023.1067201
