I Got Sick in a Foreign Country—Here’s the One Supplement I’ll Never Travel Without

I learned my lesson the hard way.

Reviewed by Dietitian Jessica Ball, M.S., RD

With the cold and flu season in full swing and the New York weather turning colder, I was excited to escape for a trip to sunny Cuba. The night before my 6 a.m. flight, as I packed, I realized I couldn't find my typical stash of vitamins like vitamin C, vitamin B12 and quercetin. Having recently moved, my belongings were still scattered in various boxes and corners of my apartment. Despite my better judgment, I convinced myself that I could do without them as I'm a generally healthy person and it was a short trip. Spoiler alert: I was wrong.

Related: I'm a Dietitian & This Is the #1 Thing I'm Making To Stay Healthy During Cold & Flu Season

On the second day of my trip, a scratchiness settled in my throat. Initially attributing it to air quality and my mild asthma, I wasn't too concerned. However, by the next morning, I was in the throes of a full-blown fever of 103℉ accompanied by body aches, chills and night sweats. In Cuba, vitamins or supplements are not nearly as easy to access as what I'm used to at home, so my only option was a bottle of Advil to manage the fever.

This experience is the reason why zinc is the supplement I'll never travel without again.

Zinc is an essential nutrient, ranking as the second most abundant trace mineral in the body. It plays a crucial role l in maintaining a healthy immune system, aiding wound healing and reducing inflammation.

Related: The #1 Mineral to Help Shorten Your Cold or Flu, According to Research

While there's no magic cure for a cold or flu, my go-to remedy is zinc. I personally find that it gives my body the upper hand when I'm under the weather, helping to shorten the duration of my illness and make symptoms more manageable. According to the National Library of Medicine, taking zinc supplements within 24 hours after cold symptoms begin may help reduce the severity and duration of symptoms. The study even suggests that regular zinc intake may help lower the risk of developing the common cold in the first place. Just remember that most supplements are not regulated, so be sure to choose a product that's third-party certified so you know what you're actually getting.

My unexpected bout of illness abroad served as a powerful reminder of the importance of preparation. While most individuals typically obtain enough zinc through their daily diets, finding yourself in the grip of a stubborn cold or viral infection may call for extra support. Taking zinc, coupled with staying well-hydrated, ensuring ample rest and eating a balanced diet can help your body against the unwelcome invaders. After all, a little extra support never hurts when facing off against pesky or unfamiliar germs.

Read the original article on Eating Well.