Travelers should pop zinc and vitamin C two hours before arriving at crowded transit hubs like airports and bus terminals, according to Wyoming-based hospital physician Dr. Steve Burgess.
Airplanes, trains, and buses pack numerous people into enclosed spaces with recirculated air, and adding the stress of travel, interrupted sleep and exposure to new environments creates the “perfect storm” of conditions to weaken the immune system.
Taking the germ-blasting supplements within the crucial window is a critical component that often goes ignored and gives your immune system a targeted boost to battle a bug when it needs it most, explained Burgess, who often sees physicians fall ill at the medical conferences he leads for CME Vacations.
“Think of it like putting up your umbrella right before walking into the rain, rather than waiting until you’re already soaked,” he said. “These supplements temporarily enhance certain immune functions, but that enhancement only lasts for a few hours.”
For long journeys with connections, consider taking another dose before each new flight or train ride, the doc added, but within reason.
“I’ve seen many common misconceptions among travelers — from mega-dosing vitamins throughout entire trips to exclusively blaming airplane air quality while ignoring surface contact,” said Burgess.
Zinc helps prevent viruses from multiplying and infecting the respiratory tract, and even has anti-inflammatory and antioxidant properties that can protect against autoimmune diseases and allergies.
Taking zinc within 24 hours of onset can help reduce the duration and severity of colds, studies show.
Another tip is to take zinc lozenges rather than tablets. The lozenges give the mighty mineral direct contact with the throat and respiratory tract, where many infections begin.
Vitamin C boosts various cellular functions of the immune system that help prevent infections.
“It doesn’t require expensive supplements or complicated regimens,” Burgess noted. “Just common, affordable supplements taken at precisely the right time.”
He recommends taking 15 to 25 milligrams of zinc and 500 to 1000 milligrams of vitamin C.
Constant high doses can cause digestive issues, he added, and hand washing remains necessary.
Also, keeping hydrated will help the supplements work more effectively and counters the dehydrating effects of flying.
His tips come as a record-breaking 45 million-plus people will travel at least 50 miles from home over Memorial Day Weekend, many by plane, train, bus and on cruises, AAA announced this week.
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