The Traveler's Immunity Toolkit: 3 Essential Supplements for a Healthy Journey

It is August 2025, the peak summer travel season, and for many, that means embarking on new adventures. The excitement of travel is invigorating, but the stress of long journeys, disrupted sleep schedules, and exposure to new environments can challenge your immune system (Bracamonte, 2024). In crowded spaces like airports and public transportation, you're exposed to a wide range of unfamiliar germs that your body may not be prepared to handle (Bracamonte, 2024). To help support your body's natural defenses while on the road, incorporating specific supplements can be a proactive strategy for your overall immunity.

For a healthy immune system, a variety of immune cells work together to fight off infections. In addition to macrophages and natural killer (NK) cells, T cells and B cells are crucial for combating viral infections (Geng et al., 2022; Vivier et al., 2011). T cells and B cells are the most critical components of the adaptive immune system, a specialized defense system that learns to fight specific threats (Choi et al., 2018; Vivier et al., 2011). Optimizing the function of these immune cells is key to strong immunity.

  • T cells, or T lymphocytes, are a key part of your adaptive immune system, which is a specialized defense system that learns to fight specific threats (Choi et al., 2018; Vivier et al., 2011).
    • Cytotoxic T cells destroy cells that have already been infected with a virus (Jagadeesh et al., 2021; Sun et al., 2021; Vivier et al., 2011).
    • Helper T cells don't kill infected cells directly. Instead, they act as communicators, sending signals to other immune cells—including B cells and macrophages—to coordinate the immune response (Sun et al., 2021; Vivier et al., 2011).
  • B cells (also known as B lymphocytes) are responsible for producing proteins called antibodies (Geng et al., 2022; Vivier et al., 2011).
    • Antibodies attach to viruses and prevent them from infecting your body's cells (Geng et al., 2022; Vivier et al., 2011).
    • B cells can also develop into memory cells after an infection or vaccination, which allows your body to respond faster and more efficiently if you reencounter the same virus (Upasani et al., 2021).

Both T cells and B cells work together with macrophages and NK cells to provide a comprehensive immune response against viral infections (Choi et al., 2018; Vivier et al., 2011). Consuming specific foods and supplements can be important for optimizing the function of these immune cells (Akram, 2018; Chen et al., 2004; Cui et al., 2012; Torkelson et al., 2012). 

A balanced diet and targeted supplementation provide the necessary vitamins, minerals, and bioactive compounds to help immune cells communicate effectively, proliferate, and carry out their specific functions, ultimately helping to maintain a strong and resilient immunity (Akram, 2018; Chen et al., 2004; Cui et al., 2012; Torkelson et al., 2012).

1. Agaricus blazei Mushroom: The Macrophage and NK Cell Powerhouse

Agaricus blazei Murill, often referred to as the "sun mushroom" or "almond mushroom," has been used for centuries for its immune-boosting properties (Chen et al., 2004; Jong & Birmingham, 1991). Its reputation as a potent immune modulator is backed by research showing its ability to stimulate key immune cells (Ahn et al., 2004; Ohno et al., 2007). This helps robust immunity.

This mushroom is particularly noteworthy for its effects on both macrophages and NK cells (Ahn et al., 2004; Chen et al., 2004). Scientific studies have shown that extracts from Agaricus blazei can stimulate mononuclear phagocytes, which include macrophages, to fight against infections (Choi et al., 2004; Huang et al., 2012). Research also indicates that the mushroom activates macrophages to produce pro-inflammatory cytokines, which are essential for triggering an immune response (Choi et al., 2004; Huang et al., 2012).

Furthermore, Agaricus blazei has been identified as a powerful natural booster of NK cell activity (Ahn et al., 2004; Chen et al., 2004). Studies have shown that it can augment the cytotoxicity of NK cells, which is their ability to induce cell death in pathogens and cancerous cells (Ahn et al., 2004). This makes it a valuable supplement for anyone looking to proactively support their immune defenses, especially when traveling exposes them to new microbial threats (Bracamonte, 2024).

2. Functional Mushroom Complex: A Synergistic Approach to Immunity

While Agaricus blazei is a powerful standalone supplement, a functional mushroom complex offers a broader spectrum of immunity support by combining the benefits of several mushrooms (Akram, 2018; Chen et al., 2004). Such a complex often includes a blend of mushrooms, each with unique contributions to immune health (Akram, 2018; Chen et al., 2004). Here is an expanded look at how a selection of these mushrooms can be beneficial for travelers, focusing on their unique contributions to immunity and overall well-being before, during, and after a trip.

Shiitake (Lentinula edodes)

  • Before Travel: Shiitake mushrooms are a rich source of key vitamins and minerals, including copper, selenium, and B vitamins, which are all essential for a healthy immune system (Habtemariam, 2019; Zhong et al., 2013).
  • During Travel: Polysaccharides in shiitake, like lentinan and beta-glucans, have been shown to protect against cell damage and help boost white blood cell production to fight off microbes (Zhong et al., 2013). This is especially important for travelers who are experiencing a change in environment and diet, which can impact immunity.
  • After Travel: The antioxidant properties of shiitake mushrooms can help combat oxidative stress and inflammation that may have occurred during your travels (Zhong et al., 2013).

Maitake (Grifola frondosa)

  • Before Travel: Maitake mushrooms contain beta-glucans that can help the body cope with physical and mental stress (Choi et al., 2004; Chokshi et al., 2016). Incorporating them into your routine before a trip can help prepare your body for the stresses of packing, planning, and travel itself (Choi et al., 2004; Chokshi et al., 2016).
  • During Travel: The beta-glucans in maitake can help activate various immune cells, including macrophages and NK cells, to support a healthy inflammatory response (Choi et al., 2004; Chokshi et al., 2016).
  • After Travel: Their adaptogenic properties continue to be beneficial, helping your body re-balance after a demanding journey and easing the transition back to your normal routine (Choi et al., 2004; Chokshi et al., 2016). This contributes to long-term immunity support.

Reishi (Ganoderma lucidum)

  • Before Travel: Reishi can help boost your immune system by potentially increasing the number of white blood cells and improving their function (Jong & Birmingham, 1991; Raghupathy et al., 2014).
  • During Travel: Reishi is known for its ability to reduce fatigue, which is a common issue for travelers dealing with long flights and jet lag (Jong & Birmingham, 1991; Raghupathy et al., 2014). Its adaptogenic properties also help the body manage stress, which is often heightened during a trip (Raghupathy et al., 2014).
  • After Travel: The calming and stress-reducing properties of Reishi can be beneficial for unwinding after a trip, helping to improve sleep quality and aid recovery (Raghupathy et al., 2014).

Turkey Tail (Trametes versicolor)

  • Before Travel: Turkey Tail is a rich source of antioxidants like phenols and flavonoids, which can help promote immune health by reducing inflammation (Torkelson et al., 2012). It also contains prebiotic properties that support a healthy gut microbiome (Torkelson et al., 2012). A healthy gut is a cornerstone of a strong immune system, making this an excellent choice for preparation (Torkelson et al., 2012).
  • During Travel: The polysaccharopeptides (PSPs) in Turkey Tail can boost the activity of several immune cell types that are essential for fighting off infection (Torkelson et al., 2012).
  • After Travel: Turkey Tail's ability to improve gut health can be beneficial after a trip where your diet may have been inconsistent, helping to rebalance your internal ecosystem and support overall health (Torkelson et al., 2012).

Cordyceps (Cordyceps sinensis)

  • Before Travel: Cordyceps can help support your body's production of ATP, the building block of energy, which can be helpful for increasing physical endurance and stamina for a long trip (Cui et al., 2012). It can also help support lung capacity and oxygen uptake, which could be beneficial for activities at higher altitudes (Cui et al., 2012).
  • During Travel: For travelers with demanding itineraries or those engaging in physical activities, Cordyceps may provide a sustained energy boost without the jitters associated with caffeine (Cui et al., 2012). It can also help support lung capacity and oxygen uptake, which could be beneficial for activities at higher altitudes (Cui et al., 2012).
  • After Travel: Its adaptogenic properties help the body adapt to occasional stress and maintain balance (Cui et al., 2012). This can be beneficial for recovering from the physical demands of travel and getting back into your routine (Cui et al., 2012).

3. Garlic: The Gatekeeper of Your Immunity

For the third essential immune-supporting supplement, let's turn to a more familiar kitchen staple that packs a powerful punch: garlic (Allium sativum). Garlic is often called the "gatekeeper" of the immune system because it is responsible for the proper functioning of many immune cells (Nantz et al., 2012). It has been used for centuries for its immune-enhancing effects, and modern science confirms its ability to increase NK cell function and stimulate macrophages (Hirasawa et al., 2007; Kyo et al., 2001; Nantz et al., 2012).

Research has shown that garlic can enhance the activity of immune cells and may have anti-inflammatory effects (Hirasawa et al., 2007; Nantz et al., 2012). A randomized, double-blind, placebo-controlled study on aged garlic extract found that it significantly increased NK cell cytotoxicity and enhanced immune function in healthy adults (Nantz et al., 2012). Furthermore, garlic supplementation has been shown to increase the production of interferon-gamma (IFN-γ), a cytokine that helps NK cells work more effectively (Kyo et al., 2001; Nantz et al., 2012).

For travelers, garlic offers a convenient and effective way to support the immune system's frontline defenses. It may be easier to find menus with garlic at restaurants. Whether taken as a supplement, such as aged garlic extract, or incorporated into meals, its ability to activate key immune cells like macrophages and NK cells can be a valuable asset in maintaining immunity while away from home (Hirasawa et al., 2007; Kyo et al., 2001; Nantz et al., 2012).

Conclusion: Prioritizing Immunity on Your Journey

Traveling, while enriching, exposes your body to unique challenges that can weaken your immune system (Bracamonte, 2024). The combination of stress, poor sleep, and exposure to new germs makes it a critical time to prioritize your immune health (Bracamonte, 2024). By incorporating evidence-based supplements like Agaricus blazei, a functional mushroom complex, and garlic, you can actively strengthen your body's innate defenses, specifically the function of macrophages and NK cells, to support your overall immunity.

Remember that these supplements work best when combined with healthy travel habits like getting enough sleep, staying hydrated, and maintaining a balanced diet (Bracamonte, 2024). It is always a good idea to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.

References

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  3. Bracamonte, J. (2024). Mayo Clinic Minute: Can cold weather cause a cold? Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/1-16mayo-clinic-minute-can-cold-weather-cause-a-cold/
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