Flying Soon? Do This 2 Hours Before Your Flight to Avoid Getting Sick
Ever stepped off a plane feeling like you brought back more than just souvenirs? You’re not alone. Between recycled cabin air, close contact with fellow passengers, and the chaos of airports, your immune system gets stretched thin.
But according to Wyoming-based hospitalist Dr. Steve Burgess, there’s a surprisingly simple way to armor your body before you hit the skies: take zinc and vitamin C—exactly two hours before heading into crowded travel hubs.
The Pre-Flight Immune Strategy You Never Knew You Needed
“People often wait until they’re already coughing to take action,” says Dr. Burgess, who also leads medical education trips through his company, CME Vacations. “But you wouldn’t open an umbrella after stepping into a downpour, would you?”
Airports, train stations, and buses are like viral battlegrounds—jam-packed with people and bacteria, all exchanging microscopic passengers. Combined with jet lag, sleep deprivation, and the stress of travel, your body is left defenseless unless you prepare.
The solution? Timing.
Burgess emphasizes that taking these supplements about two hours before you walk into a terminal gives your immune system the short-term spike it needs to face airborne invaders.
Why Two Hours?
Zinc and vitamin C don’t stay in your system forever. When taken at the right moment, they temporarily supercharge your immune defenses, like flipping a power switch on your body’s internal defense system.
Exactly What to Take and How Much
This isn’t about popping pills endlessly during your vacation. Dr. Burgess suggests a single, moderate dose before each leg of your trip:
- Zinc: 15–25 mg
- Vitamin C: 500–1000 mg
And not all forms are created equal. Zinc lozenges, he explains, are particularly effective because they allow the zinc to coat your throat and nasal passages, prime entry points for many viruses.
Why These Supplements Work So Well
Zinc plays a powerful role in immune defense. It helps stop viruses from replicating and supports the integrity of respiratory tissues. It also has anti-inflammatory and antioxidant properties, which can benefit those prone to allergies or autoimmune flare-ups.
Taking zinc within 24 hours of symptom onset can shorten the duration and lessen the severity of a cold, according to multiple studies.
Vitamin C, meanwhile, acts as a cellular-level bodyguard. It powers up white blood cells, enhances your body’s response to infection, and helps neutralize free radicals. Together, these two supplements create a solid, short-term defense shield.
Avoid These Common Mistakes
Travelers often misunderstand how to use immune support wisely, says Dr Burgess.
“I’ve seen many common misconceptions among travelers — from mega-dosing vitamins throughout entire trips to exclusively blaming airplane air quality while ignoring surface contact,” he says.
More isn’t always better. High doses over multiple days can cause gastrointestinal upset and don’t offer extra protection. The real trick is strategic timing, not stockpiling supplements.
Other Tips for Staying Healthy in Transit
While zinc and vitamin C help, they aren’t your only line of defense. Dr. Burgess also recommends:
- Stay hydrated: Cabin air is notoriously dry. Drinking water helps your immune system and prevents the supplements from going to waste.
- Wash your hands often: Supplements are support, not magic. Germs live on surfaces just as much as in the air.
- Wipe down tray tables and armrests: Surface transmission is real, especially on long-haul flights.
- Rest when you can: Even short naps can give your body the recovery it needs during long travel days.
Simple, Smart, and Affordable Protection
“It doesn’t require expensive supplements or complicated regimens,” Dr. Burgess adds. “Just common, affordable supplements taken at precisely the right time.”
So next time you’re getting ready to fly, remember: to pack your passport, grab your water bottle—and don’t forget to give your immune system a head start. Two hours before you leave for the airport, that small act could mean the difference between landing healthy or spending your vacation nursing a cold.
