Traveling can be exhausting — and depending on your itinerary, you won’t always have the opportunity to make sure your diet is perfectly balanced and packed full of fresh foods, either. Many people choose to use supplements to stay healthy on the go, and those who do often prefer to stick to loved and trusted brands. 

That leaves us with one simple question. Can you take multivitamins on a plane, and what’s the deal with other supplements like protein powder or probiotics? 

At a Glance: Can You Bring Vitamins On a Plane? 

• Nearly all airlines allow passengers to bring multivitamins and other dietary supplements on board as part of their checked luggage, regardless of the airport from which they depart or their destination. 
• In the United States, the TSA has no problem with solid multivitamins, such as tablets, being in your carry-on luggage. They don’t even need to be labeled. 
• However, if you want to bring liquid vitamins, fluid restrictions apply. The maximum amount you can take is 3.4 oz (100 ml). 
• Most countries have similar rules, but people flying outside of the US should check restrictions with the relevant authorities or their airlines. 

Can You Bring Supplements On a Plane?

Whether you’re about to set off on a once-in-a-lifetime journey or you’re taking a quick trip, looking after yourself on the road is crucial. Traveling can be stressful. It can shake up your sleep/wake cycle even if you’re not traveling halfway across the globe, and it will inevitably expose you to lots of people in an enclosed space. 

If you’ve decided to bring extra multivitamins with you, you’re not alone. Supplements can give your immune system a hand and ensure you get all the nutrients you need while you’re traveling. 

What are the rules, though? Can you bring vitamins on a plane? What about other supplements? Whether it’s been a while since you’ve traveled or you’re planning a trip to a brand-new destination, these are essential questions. 

Let’s look at the United States first. 

The TSA does not apply any restrictions to vitamins in solid form, including tablets, gummies, and capsules. You can take solid vitamins on your flight, whether you decide to put them into your checked luggage or keep them in your carry-on — and you can take as many as you like. 

Liquid vitamins are a different story. The TSA says you can take liquid vitamins in your checked luggage, but restrictions apply to carry-on luggage. In this case, you’re dealing with the same rules that apply to all fluids, and each fluid container can hold a maximum of 3.4 oz (100 ml). Long story short? You’re better off checking your liquid vitamins in. 

All rules regarding vitamins — and anything else in your luggage — come with the caveat that the “final decision (…) on whether an item is allowed through the checkpoint rests with the TSA officer.”

Every other country has its own rules, and learning what they are can sometimes be tricky — especially if you’re traveling to a country where a different language is spoken. While some countries have authorities equivalent to the TSA, others may choose to handle luggage restrictions through their customs services. 

In practice, calling your airline to ask them if you can bring vitamins on the airplane is the easiest way to get an answer. If you want to double-check, ask your airline what the name of the regulating authority is. Then, visit the relevant website to read more. 

Can You Bring Protein Powder on a Plane?

Many travelers who decide to pack multivitamins or other nutritional supplements are also curious about protein powder, whether it’s whey, soy, coconut, or any other type. Protein powders offer a convenient way to make sure you’re getting enough protein, which can come in very handy when you’re traveling — including, potentially, mid-flight. So, can you bring powder supplements on a plane? 

If you’ve already searched the TSA website for “protein” and come up empty, that’s because protein powder isn’t addressed separately. The regulations regarding baby powder offer clarity, however. 

You can take protein powder in your checked luggage without any problems. It’s also possible to bring it in your carry-on, but with some important restrictions. “Powder-like substances greater than 12 oz. / 350 mL must be placed in a separate bin for X-ray screening,” the TSA says. That means the single-serve protein powder packages you might intend to drink mid-flight are fine, but huge packs “may require additional screening and containers may need to be opened.” The TSA encourages passengers to check larger powders for this reason. 

As with the question of bringing vitamins on an airplane, each country has its own regulations. Some, like Australia, are notorious for being very strict about food in general, regardless of whether it’s in your carry-on or checked luggage. It’s usually helpful to bring unopened, factory-sealed containers or packages to show the relevant authorities that the protein powder wasn’t tampered with in any way and the powder inside matches the description on the package. 

However, getting in touch with your airline to check the rules is always a good idea when traveling abroad to a destination you’re not familiar with. 

How to Pack Vitamins for a Flight 

Are you the kind of person who loves organizing everything neatly? You may be thinking about the best way to pack your vitamins for your flight and beyond. After all, you don’t want your vitamins and supplements to go “walkabout” in your luggage, and you also want to pack efficiently so that you have as much space as possible for everything else you want to take. 

You may be considering using a handy medicine organizer (marked for each day of the week) if you use several different types of vitamins and supplements. You may also be thinking about buying those cute travel-sized containers to store just the amount of supplements you’ll need. 

Both those approaches can work. However, if you want to minimize hassle, we would generally advise you to simply bring your vitamins and other supplements in their original containers. Then, use a clear bag, like a Ziploc bag, to keep them all in one place. 

This way of packing your vitamins takes up a little more space than using travel-sized containers, but it instantly tells TSA officers or other relevant authority figures what’s in your luggage — one of the most important considerations when you decide how to pack vitamins for travel. It also ensures that you’re always able to tell all your supplements apart. 

What Are the Best Vitamins to Pack When You’re Traveling?

You asked, “Can you bring vitamins on an airplane?” Now that we’ve established that taking your vitamins with you isn’t generally a problem, even within your carry-on luggage, you may want to think about the best supplements to pack. 

Multivitamins can play a crucial role in your daily self-care routine for general health and many people take specific vitamin and mineral supplements to support their unique needs. 

Are you looking for specific supplements that help you feel your best while you’re on the go? In that case, you might want to consider packing some supplements that you don’t use every day. (Watch out — these aren’t all vitamins, but they’re all handy supplements to have available while you’re traveling.)

Vitamin C

You probably already know vitamin C as a powerful antioxidant that can boost your energy levels and strengthen your immune system. Vitamin C helps with wound healing and cell regeneration, and there’s some truth to the idea that taking extra vitamin C will help you get over a common cold more quickly. 

All these benefits make packing vitamin C supplements a great travel plan, especially if you’re not sure you’ll eat a healthy and balanced diet rich in fresh fruits and vegetables during your trip. 

Learn more: Vitamin C VS Calcium: Are They The Same?

Magnesium

Are you taking a long flight, or do your travel plans involve lots of walking? Consider adding magnesium to your carry-on. This mineral helps with muscle cramps, which can be very unpleasant while you’re in the air. It is also known to play a role in promoting healthy sleep, which you can always use more of when you’re traveling!

Vitamin D

You likely know vitamin D, the “sunshine vitamin,” as being essential to healthy bones and teeth. While that’s true, vitamin D has other important jobs, too. They include reducing inflammation in the body and boosting your immune system. That’s very helpful while you’re traveling. Vitamin D becomes even more important if you plan to spend a lot of time indoors during your trip (such as business trips) or if you’re going to a country or region with little natural sunlight. 

Learn more: Can You Get Vitamin D Through a Window?

Probiotics

Murphy’s Law of travel says that you’ll always get a stomach bug when it’s least convenient. Stay ahead of the game and consider packing probiotics to keep your gut health on track. While some of the most famous probiotics, like kefir, come in liquid form, you want to make taking probiotics on an airplane as convenient as possible. 

Consider chewable tablets, capsules, tablets, or flavored lozenges with friendly bacterial species like Lactobacillus Bifidobacterium, which specifically benefit gut health. At Optivida, our Immunity Probiotic + is prebiotic, probiotic, and postbiotic designed to foster the perfect conditions for gut-friendly microorganisms to prosper.

Melatonin 

Your body naturally produces melatonin, a hormone involved in the regulation of your sleep/wake cycle, when it’s dark. Melatonin supplements have become popular among people with poor sleep quality, and one of the areas where they’ve been shown to be particularly helpful is in combating jet lag. If your flight will take you across multiple time zones, melatonin can help you adjust more quickly. 

Vitamin B12

Vitamin B12 is critical to keeping your energy levels up and regulating your mood, and supplements may help you feel more alert and awake during your travels — particularly on very long flights. Making sure you’re getting enough vitamin B12 is a great approach to supporting yourself while you’re getting over a bout of jet lag. Because this vitamin also helps with digestive health, it’s another tool in your “anti-travel sickness tool bag.” Our organic multivitamin, Complete Essentials, gives you the daily recommended amount of vitamin B12, as well as other vitamins.

Multivitamins 

Multivitamin supplements are always a handy way to make sure you get all the micronutrients you need while you’re traveling — especially if you’re not sure whether you’ll have access to healthy, balanced foods that meet all your nutritional needs. Our vegan multivitamin gives you full coverage when it comes to your micronutrients. Offering the daily recommened amount of essential vitamins such as vitamin A, C, D, E, K, thiamin, rivoflavin, niacin, vitamin B6, folate, B12, panthethnic acid, iron, iodine, zinc, selenium, copper, manganese, chromium, and molybdenum. All of this, from whole food, not synthetic, sources.

Learn more: Multivitamin vs Individual Vitamins

Can You Bring Vitamins on a Plane? The Bottom Line: Yes! 

Vitamin supplements are a wonderful way to support your health while you’re traveling, and travel safety authorities across the world agree. Passengers are generally allowed to bring any solid vitamin and mineral supplements (tablets, capsules, gummies, and chewables) in their carry-on luggage as well as their checked baggage. Liquid vitamins are severely restricted and should ideally only be brought in your checked luggage. 

Are you still not sure? An ounce of prevention is better than a pound of cure, so check! If you’re traveling abroad and you’re not familiar with the laws and regulations at your destination, call your airline and/or pinpoint the relevant authority and visit their website. 

FAQ About Bringing Vitamins on a Plane

I prefer liquid vitamins. Do I have any options?

You do. Effervescent tablets are dissolved in water. After they stop fizzing, they make for a convenient drink — but in their package, these tablets are still in solid form. These handy tablets make for a wonderful solution if you really want liquid vitamins. 

What is the difference between vitamins and medication for travel purposes?

Travel authorities, including the TSA, make it quite clear that “necessary” medicines are always allowed on board a plane. However, they must be clearly labeled, and passengers may be required to show a prescription. Vitamins may be classed as over-the-counter medications or dietary supplements. This means you won’t have to show a prescription.

Why not buy vitamins at my destination to avoid the hassle of taking them on an airplane?

This is a good question. Buying high-quality vitamins should always be a priority. If you’re not sure whether they are available at your destination, it is important to take your own supply of vetted vitamins. Bringing your own vitamins with you also ensures that you’ll have access to them on board the plane and immediately after you land.