I’m a Digital Nomad, and This Is the Illness-Fighting Supplement I Always Travel With

I spent the majority of 2023 fulfilling a lifelong dream of mine: Exploring the world while working remotely as a freelance writer and fully immersing myself in the digital nomad lifestyle. 

I escaped the winter by chasing the sun in South America, and then jetted off to Europe for the summer shortly after. I've typed up stories in some of the most idyllic spaces, from acai shops in Lima and a Selina in Rio de Janeiro overlooking Sugarloaf Mountain to a ferry en route to Hvar. OK, not all were that picture-perfect—some were just chaos. (Nothing screamed self-inflicted deadline more than filing a story on the 2-hour train ride from London to Belgium before Tomorrowland.)

Living as a digital nomad was one of the most exhilarating experiences, but it also took a toll on my body. Knowing this, the least I could do was be prepared by prioritizing my immunity. And for me, that means always packing a bottle or two of zinc lozenges, like Zicam, in my carry-on.

Homeopathic Zicam Medicated Fruit Drops

$14

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How Zinc Lozenges Can Help Shorten a Cold on the Go

Being in a crowded environment raises the risk of catching a cold or respiratory infection, according to 2023 research in the Journal of Travel Medicine. Not only that, but being out of your normal routine can disrupt your sleep, creating physical stress and fatigue, which can compromise your immune system, says Dani Dominguez, MS, RDN, registered dietitian and founder of SunBright Wellness. So, for someone who travels a lot, carrying an over-the-counter cold remedy like Zicam may help shorten the duration of illness on the go. 

Research shows that taking zinc lozenges at the first sign of a cold can shorten symptoms by up to three days, making it a game-changer for a frequent traveler like me. But the key is choosing lozenges or a type of chew that stays on your tongue. "Zinc lozenges deliver zinc directly to your throat and nasal passages—the sites where viruses multiply—helping to block them early," says Ali McGowan, RD, LDN, a dietitian who helps active women fuel their bodies and feel their best through sustainable changes.

How to Take Zicam

McGowan recommends looking for zinc acetate or zinc gluconate lozenges with 13–23 mg of zinc. Zicam lozenges have zinc gluconate, a form studied to help shorten colds. I also like Life Extension's Enhanced Zinc Lozenges because it doesn't contain artificial dyes. 

You'll need to take a lozenge every few hours throughout the day, but remember to follow the manufacturer's instructions carefully, as dosage and frequency can vary between products. In total, you'll be taking in more than the recommended daily value for zinc, which is 8 mg per day for women and 11 mg per day for men. But that's OK when you're trying to fight a cold. A systematic review looked at zinc lozenges to see which dose would be most effective for potentially shortening colds and found that a dose of 75 mg or higher of zinc is more effective compared to a dose below 75 mg. 

Time is the name of the game here, and zinc is most effective taken within the first 24 hours of when you start noticing symptoms of a cold, like a runny nose or scratchy throat. Waiting more than 24 hours after the onset of cold symptoms means the zinc might not be as effective as stopping a cold in its tracks. And one very important note: Once you feel your symptoms disappear, stop taking the high-dose lozenges. "The tolerable upper intake level (UL) for zinc is 40 mg per day for adults, and consistently taking the high-dose Zicam for over the recommended time frame could cause adverse effects such as nausea, vomiting, diarrhea, abdominal cramps, copper deficiency, and altered taste sensation,"  Dominguez says.

Final Verdict

Since embracing the digital nomad life, I’ve learned that staying healthy on the road is just as important as planning the next adventure. While I can’t always control flight delays, dodgy Wi-Fi, or unexpected weather, I can come prepared to support my immune system when I need it most. Now, tossing a pack of zinc lozenges in my carry-on is as essential as my passport—because the only thing I want to catch while traveling is a beautiful view.