7 Natural Ways to Beat Jet Lag and Motion Sickness

By Dr. Scott Olson, ND Posted August 4, 2025

Are you trying to squeeze in one last vacation this summer?

Maybe it’s a beach getaway, a cross-country flight, or even a cruise.

But let’s be honest: nothing takes the shine off a vacation faster than feeling nauseous on a boat… or jet-lagged and groggy for days after a flight.

So, let’s talk about how to feel good while you travel—naturally.

Jet lag is what happens when your body’s internal clock gets thrown off by crossing time zones. The result? Brain fog, fatigue, insomnia, and general crabbiness. (Not exactly the vacation vibe you’re after.)

Start by adjusting your sleep schedule a few days before your trip to match your destination.

Try to stay hydrated, skip the airplane booze, and get some sunlight as soon as you arrive. Then add in these natural helpers:

1. Melatonin

Melatonin is your body’s natural “sleep hormone.” It helps regulate your sleep-wake cycle, which gets disrupted when you fly. Studies show that taking melatonin at your destination’s bedtime can help you fall asleep faster and reset your body clock faster.

Use a low dose (0.5–3mg) for a few nights, and only at night. Too much can make things worse.

2. Vitamin B12

B12 boosts energy and supports your nervous system—two things that take a hit with jet lag. It may also help you bounce back faster from travel fatigue.

Try taking a methylated B12 supplement daily during your trip.

3. Magnesium

Feeling tense? Muscles cramping from a long flight? Can’t sleep?

Magnesium helps with all of it. It relaxes muscles, eases anxiety, and promotes better sleep. It’s also great for general recovery if you’ve overdone it sightseeing.

Bonus: It can help with motion sickness, too!

Eat magnesium-rich foods like almonds, leafy greens, or black beans… or pack a magnesium glycinate supplement.

4. Calming Herbs

Herbs like chamomile, valerian root, and passionflower promote relaxation and sleep. They also help take the edge off if you’re feeling travel anxiety or struggling to wind down in a new place.

Try sipping herbal tea on the flight or using a lavender-chamomile pillow mist in your hotel room.

5. Adaptogens & Medicinal Mushrooms

Ashwagandha, Rhodiola, cordyceps, and reishi are known for their ability to support energy, reduce fatigue, and balance your stress response.

That’s jet lag’s worst enemy. You can find blends of adaptogens in capsules or powders. Just go slow if you’re new to them—some people are sensitive.

6. Vitamin C

Air travel dehydrates you and puts your immune system in the line of fire. Vitamin C supports both.

It may not “cure” jet lag, but it can reduce inflammation and help your body bounce back faster—especially if you pick up a bug along the way.

7. Electrolytes

One sneaky cause of jet lag and motion sickness? Dehydration and electrolyte imbalance. Long flights (or too much fun in the sun) can deplete your potassium, sodium, and magnesium.

That leads to headaches, dizziness, and weakness.

Pack a travel-sized electrolyte powder like Liquid I.V. or drink coconut water. Skip sugary sports drinks.

BONUS: Seasickness Relief

If you’re headed on a cruise, try ginger (chews, capsules, or tea), peppermint essential oil, or acupressure wristbands to ease nausea. They’re safe, natural, and surprisingly effective.

Jet lag and seasickness don’t have to ruin your vacation. With the right prep—and a few well-packed supplements—you’ll be sleeping better, bouncing back faster, and enjoying every second of your summer trip.

Bon voyage!

P.S. Worried about constipation while traveling? Click here to learn my three easy tips on how to stay comfortable and regular.

Source:

Benson, A.J., Nicholson, A.N. (1989). Motion Sickness and Jet Lag: Their Nature and Treatment. In: Steffen, R., Lobel, H., Haworth, J., Bradley, D.J. (eds) Travel Medicine. Springer, Berlin, Heidelberg. doi:10.1007/978-3-642-73772-5_96

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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