Keeping energised when travelling

Whether you’re heading off on a European city break or flying further afield, a holiday is something we all look forward to. To really make the most of your time away, you need to be packed full of energy, ready for all of the exciting exploration and discovery that awaits you upon your arrival.

It’s true that vitamins and minerals play their part in making sure your body is well fuelled for your trip, but how do you know which ones in particular help in keeping you energised?

The vitamin supplement experts at Vitabiotics have provided a guide to the vitamins and minerals that are most effective in helping you make the most of your travels.

Thiamine (Vitamin B1)

Thiamine contributes to normal energy-yielding metabolism by converting the sugar you consume into energy. Thiamine also helps in supporting normal psychological function, thus making you feel better in yourself overall.

Topping up your levels of thiamine is really easy when you fill your plate with the right foods.

Asparagus and beans are both great sources of this vitamin, as well as nuts and seeds.


Not only does iron help with normal energy release from your meals and the reduction of tiredness and fatigue, it also ensures that your body is forming the right amount of red blood cells and hemoglobin – both essential in transporting oxygen around your body. This makes iron especially important if you are expecting a lively, action-packed holiday.

Meat, beans, whole grains and green vegetables carry a lot of iron, so try to include them in some of your meals whilst you’re away.

Riboflavin (Vitamin B2)

Riboflavin is useful in supporting iron metabolism, making it a great help in ensuring you get that extra energy boost during your trip. This energising vitamin can be found in foods such as soybeans, spinach, and yogurt.

Vitamin B6

Vitamin B6 can help to reduce fatigue, whilst also contributing to normal psychological function. On the lookout for great sources of this amazing vitamin? Stock up on chicken, bananas and potatoes before and during your trip to keep those B6 energy levels high.

Vitamin B12 and folate

Both of these nutritional additions keep you energised by helping your body create red blood cells. Tuck into some beans on toast for a folate-rich meal, or red meat and dairy to increase your levels of vitamin B12.

Vitamin C

The last thing you want to feel whilst on holiday is unwell. In addition to providing you with enough energy to dance the night away, vitamin C also helps to support your immune system, especially during and after physical activity. You can find vitamin C in many fruits and vegetables, including oranges, papaya, broccoli and strawberries.


Magnesium is a brilliant mineral that contributes to the normal release of energy and helps reduce tiredness and fatigue. Foods rich in magnesium include green leafy vegetables such as kale, as well as both tinned and fresh fish. For a sweet, magnesium-rich treat look for dried fruit and dark chocolate.

Magnesium also helps in keeping your electrolyte levels balanced, which is particularly important in hot weather when dehydration is a risk.

Pantothenic acid

Adding pantothenic acid to your daily diet can help your body create melatonin, which ultimately aids in maintaining a solid sleeping pattern. This allows you to feel lively and energised during the day and ready for holiday activities. You can find this vitamin in milk, avocados and broccoli.

It’s understandable that trying to fit in all of these vitamins and minerals into your daily diet can be difficult. These days, however, there are a number of daily vitamin supplements on offer, which can make sure that these important nutrients are included in your dietary intake as part of a varied and balanced diet.

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