Long-term travel
The supplement stack
Food first, supplements second. But on a plant-based diet, some nutrients require insurance.
Vitamin B12
Not reliably available in plant foods. Deficiency can cause irreversible nerve damage.
- Dose
- 1,000 mcg 2-3x/week or 250 mcg daily
- Form
- Methylcobalamin or cyanocobalamin
- Priority
- Absolute
Vitamin D3
Indoor/nomad lifestyle often means limited sun exposure.
- Dose
- 1,000-2,000 IU daily
- Form
- Vegan D3 from lichen
- Priority
- High
Algae Omega-3
ALA conversion to EPA/DHA is limited; direct EPA/DHA supports brain and cardiovascular health.
- Dose
- 250-500 mg combined EPA+DHA daily
- Form
- Algae oil capsules
- Priority
- High
Iodine
Inconsistent in plant foods; supports thyroid function.
- Dose
- 150 mcg daily
- Form
- Potassium iodide or kelp/seaweed
- Priority
- Medium
Iron
Plant iron is less bioavailable; especially relevant for menstruating women.
- Dose
- Only if deficient or symptomatic
- Form
- Ferrous bisglycinate
- Priority
- Test first
Bring from home
Buy a 3-6 month supply before travel, use a pill organizer, and keep essentials in carry-on luggage.
Ship when settled
iHerb often has broader selection than local pharmacies, but shipping time varies by country.
Test, then adjust
Baseline: CBC, ferritin, B12, vitamin D, TSH, lipid panel. Repeat key markers after 6 and 12 months.
Required disclaimer
supravegan is an educational lifestyle framework synthesizing published research from licensed physicians. The creator is not a medical doctor, registered dietitian, or nutritionist. This content is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant dietary changes, especially if you have existing health conditions.