Vitamins and co. for the first-aid kit

A woman’s body naturally undergoes hormonal changes throughout life—especially during menopause. This phase consists of three stages. But what exactly distinguishes premenopause, perimenopause, and postmenopause? And how can micronutrients help? We answer these questions and introduce suitable supplements as well.

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Skin and eyes

Sleep and nervous system

Vitamins and co. for the first-aid kit

Die Suitcases are packed, anticipation is rising - to ensure that your body stays in balance while travelling, it's worth taking a look at the following topics:

Defence forces - well armed on the road

Zinc and vitamin C support the immune system - especially at the first signs of a scratchy throat. Particularly practical: zinc as a lozenge can be absorbed directly through the mucous membrane.

Digestion on holiday? A sensitive topic

A change in daily rhythm, new foods or travelling stress can have an impact on digestion. A healthy intestinal mucosa with the right bacterial composition is important to overcome these challenges.

Additional UV protection from the inside

Carotenoids are secondary plant substances and protect the plant from UV radiation. In humans, carotenoids have been shown to accumulate in the skin and eyes.

Jet lag - when your internal clock gets out of sync

Travelling by plane across several time zones disrupts the sleep rhythm. Melatonin, a hormone produced naturally in the body, plays a central role in the internal clock. A targeted intake can help you find your new rhythm more quickly.jet lag - when your internal clock gets out of sync

Migraine while travelling

Stress, lack of sleep and unfamiliar routines can trigger migraine attacks in those affected. Micronutrients such as vitamin B2 and magnesium are important for a healthy nervous system.

With these tips and a good nutritional base, nothing stands in the way of a relaxed journey - enjoy your time out!

Literature

Asbaghi, O. et al. (2024): The effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress markers: a grade-assessed systematic review and dose-response meta-analysis of randomised controlled trials. Br J Nutr. 131(7):1125-1157. https://pubmed.ncbi.nlm.nih.gov/38031409/

Elahikhah, M. et al. (2024): Milk protein concentrate supplementation improved appetite, metabolic parameters, adipocytokines, and body composition in dieting women with obesity: a randomized controlled trial. BMC Nutr. 10:80. https://pmc.ncbi.nlm.nih.gov/articles/PMC11149337/

Guo, M. et al. (2025): Effects of oral supplementation of probiotics on body weight and visceral fat in obese patients: a meta-analysis and systematic review. Scientific Reports. 15:6355. https://www.nature.com/articles/s41598-025-90820-8

Mohammadpour, S. et al. (2020): Effects of glucomannan supplementation on weight loss in overweight and obese adults: A systematic review and meta-analysis of randomized controlled trials. Obesity Medicine. 19: 100276. https://www.sciencedirect.com/science/article/abs/pii/S2451847620300968

Rafieipour, N. et al. (2024): Ginger intervention on body weight and body composition in adults: a GRADE-assessed systematic review and dose-response meta-analysis of 27 randomized controlled trials. Nutr Rev. 82(12):1651-1665. https://pubmed.ncbi.nlm.nih.gov/38261398/

Sadeghi, A. et al. (2024): Efficacy of Probiotics in Overweight and Obesity Control: An Umbrella Review and Subgroup Meta-Analysis. Probiotics and Antimicrobial Proteins. 16:2316–2328. https://link.springer.com/article/10.1007/s12602-024-10363-8

Zhang, W. et al. (2023): The effects of capsaicin intake on weight loss among overweight and obese subjects: a systematic review and meta-analysis of randomised controlled trials. Br J Nutr. 130(9):1645-1656. https://pubmed.ncbi.nlm.nih.gov/36938807/