On vacation with supplements: is it allowed on the plane?

Are you going on vacation and want to take your supplements with you? Then you're probably wondering if that's just allowed on the plane. Because yes, you obviously don't want to skip your daily omega-3, vitamin D or other supplements for a week. Fortunately, in most cases you don't have to worry. But there are a few things to watch out for.

Can you bring supplements on the plane?

The short answer: yes, you can take supplements on the plane. Both in your carry-on baggage and in your checked baggage. In fact, supplements fall under medications and dietary supplements, and they are simply allowed while flying.

No special rule actually applies to capsules, tablets and powders. You can just take them in their original packaging. Do you want them in your carry-on luggage? Then it is convenient to put them in a transparent bag so that security can easily check them.

Do you have liquid supplements? Then it gets a little more complicated. For liquid supplements in your carry-on luggage, the 100ml rule applies. Each bottle must contain a maximum of 100ml and all the bottles together must fit in a transparent, re-sealable bag of no more than 1 liter. Do you have larger bottles? Then they must be in your checked baggage.

Disclaimer

Our information is intended as a general guideline. Rules may vary by airline and country. Always check the current rules of your airline (e.g. KLM or Ryanair) and the customs of your destination. Of course, we don't want you to lose your supplements permanently!

Do supplements last well on the road?

Supplements are usually quite sensitive to heat, light and moisture. And while traveling, they often come into contact with that. Think of that hot car on the way to France or Spain. Or how about the luggage compartment of the plane (where it can get cold or just hot), and don't forget that hot hotel room where the air conditioning isn't on yet.

Most supplements will survive a short vacation, but there are a few things to watch out for. The type of supplement is very important. Probiotics, for example, are especially sensitive to temperature changes. Omega-3 supplements can go rancid if they get too hot. And vitamin C can lose its efficacy with too much heat.

What should you pay attention to?

Most importantly, keep your supplements cool and dry. So don't put them on the dashboard of your car or next to the heater in your hotel room. A cool, dark place is best. A cooler can help if you don't make it too cold.

As an example, Omega-3 supplements are best kept in their original dark packaging. Light and heat are the greatest enemies of omega-3 fatty acids. Once you've opened them? Then make sure the jar is tightly sealed.

7 tips to keep your supplements good on vacation

But what can you do yourself to keep your supplements good on vacation? There are a number of things you can do. 

1. Take only what you need: count out how many days you'll be gone and take a few extra supplements just to be safe. But don't pack your entire supply. That's a waste if something goes wrong.
2. Use original packaging: leave your supplements in their original jar or strip. This avoids confusion and shows exactly what it is. Useful for customs and for yourself.
3. Divide between carry-on and checked baggage: put half in your carry-on and half in your suitcase. Does luggage get lost? Then you still have supplements for a few days.
4. Take a picture of the label: especially useful when traveling abroad. Have trouble at customs? Then you can show what exactly is in it.
5. Keep them in a cool place: in your hotel room, find the coolest place. Often this is the bathroom (but not in the shower, of course!) or a closet away from windows and heating.
6. Check the expiration date: do not take supplements that are almost expired. This is because heat and moisture can cause them to spoil more quickly.

If you take omega-3 in your carry-on luggage: choose capsules, because a bottle of liquid oil is not allowed. With the chance of breaking a bottle, it is also not recommended to take a bottle in the plane's luggage compartment.