How to fly healthy as Cabin Crew

Being Cabin Crew offers exciting opportunities and adventure. However, if you aren’t careful it can come with compromises to your health. Think jetlag, unhealthy meals at sporadic times and exposure to cosmic radiation and viruses.

Luckily, nature always gives us what we need to stay well and a nutrient-dense whole-food diet goes a long way to keeping your body in tip-top condition. If you need a bit of a boost when your flying schedule is hectic there are a few supplements that can also really help offset the challenges of the job. I am a firm believer in efficiency when it comes to supplementation to avoid spending too much of your hard-earned cash. So here are 4 supplements that work hard for cabin crew or anyone who flies on a regular basis:


A High-Protein and Whole-Food Powder

An all-around nutrient hit. Protein provides ‘amino acids’ which are vital for every cell, tissue and organ of the body. It helps keeps hunger pangs and cravings at bay whilst boosting energy if you’re struggling to eat regularly.

Whilst we can obtain protein from food, we all need more as we age (from 30 onwards). This can be difficult to achieve with irregular meals and working hours. So a good quality protein powder with additional immune-boosting antioxidants, essential fats, and probiotics can be a very efficient way to top up on a number of vital energy-giving, immune-boosting and stress-relieving nutrients.


B vitamins

For energy and stress regulation. B vitamins are often called the ‘stress’ vitamins because they support the nervous and endocrine systems, particularly the adrenal glands. Regular flying increases both physical and mental stress, due to lack of sleep, poor eating habits, unexpected problems, and irate passengers. They also support the production of energy in the body. Although they are found in a diverse range of foods, the stressors associated with the cabin crew role may make it difficult to consume the levels of B vitamins required to support the body.

Supplement Tip: There are eight B vitamins that work best together, so it is best to take a vitamin B complex or a multi-nutrient product containing all the B vitamins (most do).



To combat jet lag and promote relaxation. Magnesium is known as ‘nature’s tranquilliser’, so can support both quantity and quality of sleep, whilst helping reduce anxiety, irritability, and other mood changes. It is estimated that around 70% of us are deficient in magnesium so a supplement can help boost levels if we’re struggling to obtain magnesium in the diet.

Supplement Tip: Look for highly-absorbable forms of magnesium such as glycinate, taurate, citrate or malate. Transdermal magnesium (sprayed onto the skin or added to the bath as Epsom salts) is also a great choice. Caution: do not take more than the recommended dose of magnesium as it can lead to loose stools – not ideal mid-flight! I love ITL Health’s Mag365 BF plus Calcium. It’s officially a bone formula but includes vitamin D, vitamin K2, zinc and vitamin C – all great immune boosters.



To help you manage the physical and psychological stress from irregular shifts. Adaptogens are plant-based compounds that improve the body’s ability to respond to both physical and mental stressors. They provide a “normalising” effect on bodily processes that become dysregulated. Studies show that they can help reduce brain fog, insomnia, fatigue, slowed metabolism and mood changes.

Supplement Tip: Nature’s adaptogens include ashwaghanda, rhodiola, Siberian ginseng, holy basil, turmeric, matcha, mushrooms, cinnamon and ginger. Pure Encapsulations Daily Stress Formula combines a number of adaptogenic herbs with a range of B vitamins and vitamin C so it is a great product to cover a number of health bases.

Supporting the immune system is also key for cabin crew given the number of people you are squeezed into a tight space with on a regular basis. Luckily nutrients rarely have just one function and the suggestions above provide a wide variety that help support the immune system and many other systems of the body.

Happy flying!

Please note: The opinions expressed in this blog are solely my own as a Nutritional Therapist (BSc Hons) and coach (MSc Positive Psychology, cert HWC).

Supplements should not be considered an alternative to a nutrient-dense whole-food diet.

The information in this blog is no substitute for personalised nutrition and supplement recommendations – and we can help you with exactly that!

Cabin Crew Special Offer!

Book a Wellness Check-up with Suzanne for just €49, (normally €70)

This Wellness Check-up includes a well-being screening questionnaire, comprehensive diet and lifestyle analysis, and 1 x 45-minute session reviewing key findings and recommendations based on personal goals (for instance, improved skin, hair, sleep, energy, mood – you choose!).

Click the ‘Book Now’ button on the right, quote CREW on the booking page for your 30% discount.

Please note: I am not a primary healthcare professional or GP and this blog is not intended to be a substitute or replacement for professional medical advice. If you have any questions or concerns about your health you should consult your doctor. I have not been paid for the inclusion of any products mentioned in this post.

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Suzanne Laurie is a Nutritional Therapist, Positive Psychology Coach and founder of Mother Flushing Midlife. She works with individuals ready to prioritise their needs, be proactive with their wellbeing and navigate towards the bright and vibrant future they deserve.

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