How to Pack Vitamins for a Flight | Best Expert Tips

I never thought about how to pack vitamins for a flight, because it just didn’t seem like a thing. Over the years, I’ve learned to pay more attention. No, they’re not prescription meds, injectables, or controlled substances so they are sort of off most people’s radar when packing. At least they were off my radar until I got stopped by customs and almost missed my flight as I tried to explain a quart-sized bag filled with vitamin C powder.

Whether you’re jetting off for a quick weekend escape or embarking on an international adventure, proper planning can make all the difference.

This guide breaks down everything you need to know about flying with vitamins, including TSA rules for domestic flights and international screening guidelines. I’ll share practical tips to keep your vitamins organized, TSA- and customs-compliant, and travel-ready—so you can stay healthy and stress-free wherever your journey takes you.

And if you’re like most of us and pack not only supplements but also prescription and over-the-counter medications, our comprehensive guide to Flying with Medication is a must-read for anyone getting on a plane.

1. General Guidelines for Packing Vitamins

1.1 Carry-On or Checked Luggage?

You can pack vitamins in either your carry-on or checked luggage. However, carry-on is recommended to avoid loss or damage in transit. For international flights, keeping vitamins in their original bottles can help avoid scrutiny at customs.

1.2 Choosing the Right Storage Method

• Use pill organizers for easy daily use on domestic trips.
• Keep vitamins in their original packaging when traveling internationally.
• Avoid plastic bags unless you are certain security will not require original labels.

1.3 Packing Liquid Vitamins

According to the TSA, you can pack both solid and liquid vitamins in your carry-on luggage and checked luggage.

If you’re flying overseas, customs will usually follow the same guidelines with one important distinction: Since some supplements are banned in foreign countries, you want to make sure what you are bringing complies with local laws.

• Must follow TSA’s 3-1-1 rule: bottles must be 3.4 ounces (100mL) or less and fit within a quart-sized bag if carried on.
• If needed in larger amounts, check if a prescription version is available to qualify for medical exemptions which you can read about in my guide “Can You Fly with Liquid Medications Over 3.4 oz?“. Spoiler alert: The answer is ‘Yes’, so it pays to look into this.
• Keep liquid vitamins in well-sealed, leak-proof containers to prevent spills.

KEEN TIP: Not kidding about the well-sealed, leakproof containers. If you’ve ever had a bottle of liquid fish oil leak in your bag during a flight (ugh), you’ll know why. I store all my liquid vitamins in leak-proof containers and keep them in a second plastic bag for extra protection. I also put a small piece of plastic wrap between the top of the bottle and the lid and I make sure it’s not filled to the tippy top (changes in air pressure can make overfilled bottles burst).

1.4 Packing Gummy Vitamins

Gummy vitamins are another popular option for travelers, but they come with their own set of challenges. One of the main concerns with gummy vitamins is their tendency to melt or stick together, especially in warm environments like airplanes. The temperature in the cabin is more regulated so keep these in your carry-on.

Keeping them in their original packaging including the outer box provides some protection against melting.

• Store in carry-on to avoid melting in fluctuating cargo hold temperatures.
• Keep in their original packaging to prevent sticking or damage.

1.5 Packing Powdered Vitamins and Supplements

Packing powdered vitamins or supplements for a flight can be tricky due to the potential for extra scrutiny at security. TSA allows travelers to bring powdered vitamins in their carry-on luggage, but any powders over 12 ounces may require additional inspection. Read about TSA Guidelines for protein powder.

KEEN TIP: When packing powdered vitamins, it’s best no matter where you’re going to keep them in their original packaging whenever possible. This can help alleviate any concerns security officers may have about the contents. If you need to transfer them to a different container, make sure to label it clearly and pack it in an easy-to-access part of your bag.

• TSA allows powdered vitamins, but amounts over 12 ounces (350mL) may require additional screening.
• If traveling abroad, follow the TSA guidelines but also keep powders in original packaging and label clearly to avoid confusion at security checkpoints.
• International travelers should check customs rules, as some countries have restrictions on powdered supplements.

1.6 Packing Solid Vitamins

Solid vitamins have very few restrictions. If you’re flying domestically, you can pack them in your carry-on in labeled plastic ziplock bags if you want but I do recommend pill organizers as they serve as a daily reminder.

• Domestically, vitamins can be stored in pill organizers, ziplock bags, or original containers.
• For international travel, original packaging is preferred to comply with customs regulations.

2. Best Containers for Packing Vitamins

2.1 Choose a ‘Travel’ Pill Container

If you’re flying domestically you don’t need to retain the original packaging. In the past, I made the mistake of packing my vitamins in small ziplock bags, thinking they would be convenient. Unfortunately, one of them wasn’t completely sealed and my vitamins ended up scattered everywhere, many of them crushed.

After that, I started using more secure storage options like a travel pill container. For many, like me, having an organizer labeled with days of the week keeps them on track.

2.2 Storing Vitamins in Checked Luggage

• Solid vitamins are safe in checked bags, but fragile containers should be cushioned. ‘Travel’ organizers are more resilient and your best option.
• Liquid vitamins may be subject to extreme temperature changes, which could affect potency.

3. Traveling Internationally with Vitamins

Remember, if you’re going overseas, you should avoid pill organizers for travel and keep vitamins in their original containers.

3.1 Essential Steps to Take Before You Fly

1. Before you pack your vitamins, take the time to check the specific rules for the country you’re visiting. Many countries have websites or customs portals that outline their regulations regarding medications and supplements.
2. If there is no information on a country’s website, contact the US embassy in your destination country for guidance.
3. Carry a doctor’s note that explains why you’re traveling with specific supplements. This can be helpful in case you’re questioned by customs officers.

PRO TIP: Always declare your vitamins at customs if you’re traveling internationally, especially if you’re carrying large quantities.

3.2 Navigating Customs

Customs regulations regarding vitamins vary widely depending on the country.

Some countries are lenient and allow travelers to bring in personal quantities of supplements without issue. Others are more strict, especially when it comes to large quantities or liquid supplements.

KEEN TIP: When traveling with larger quantities of vitamins, divide them between your carry-on and checked luggage to reduce the risk of confiscation.

3.3 What to Do If Your Vitamins Are Seized

In most cases, customs officials will only confiscate your supplements if they believe you’re carrying them for purposes other than personal use or if the vitamins contain restricted ingredients. In my guide “Can Customs Take Your Medication” I give you the steps to take to prevent this.

Still, if your medications is seized, you may be able to find replacements locally at a pharmacy or health store. My colleague who spends a lot of time in the Far East has had to do this a few times, and while it’s inconvenient, it’s usually not impossible to find the supplements you need.

KEEN TIP: Research local pharmacies and health food stores at your destination before you travel. I take eye vitamins with lutein and it’s important to take them daily. Knowing where to find replacements before I arrive eliminates stress.

4. Frequently Asked Questions (FAQ’s)

4.1 Can I take my vitamins out of their original packaging for a flight?

Yes, you can transfer vitamins to a pill organizer or smaller container. However, it’s a good idea to keep them in their original packaging if traveling internationally, to avoid issues with customs.

4.2 How should I pack vitamins in my checked luggage?

Vitamins can be packed in your checked luggage, but it’s good to keep them in a hard-shell case if they are not in their original bottles to prevent them from being crushed or spilled.

4.3 Can I bring powdered vitamins through TSA?

Yes, powdered vitamins are allowed in carry-on luggage. However, if you’re bringing more than 12 ounces, TSA may need to inspect them more thoroughly, so be prepared for additional screening.

4.4 Should I declare vitamins when flying internationally?

Yes, it’s always a good idea to declare vitamins when flying internationally, especially if you’re carrying a large quantity or you have powdered supplements. This can help prevent any issues or delays with customs officials.

4.5 Can vitamins in metal containers go through airport security?

Yes, vitamins in metal containers can go through security, but they may trigger additional screening. To avoid this, pack your vitamins in a plastic or see-through container.

6. Wrap Up

Packing vitamins for a flight doesn’t have to be complicated. With the right preparation and storage solutions, you can keep your supplements safe, organized, and easy to access throughout your trip.

Whether you’re heading out on a short domestic flight or preparing for a longer international journey, these tips will help you stick to your vitamin routine while avoiding any hassles with security or customs.