I’ve been reflecting on the three months my wife and I spent in Europe last year.
Roseann and I bounced between Portugal, Spain, Italy, and Germany—visiting family, exploring new cities, and touring the Fluidinova factory where we source the nano-hydroxyapatite for Fygg.
Here’s what I packed for oral health and overall wellness—what worked, what didn’t, and what I’ll definitely skip (or bring) next time.
The Non-Negotiables (Would Pack Again Every Time)
1. CoQ10 – Your mitochondria need this to function. CoQ10 supports cellular energy production in all tissues, including metabolically active gum tissue. When you’re dealing with travel stress, different foods, and unfamiliar beds—CoQ10 keeps your energy and gums healthy. I take 200mg daily. This is the one I take.
2. Vitamin D3 + K2 – We spent hours indoors—museums, cafes, restaurants. D3 helps absorb calcium, but without K2, that calcium ends up in arteries instead of bones and teeth. This is the one I take.
3. Magnesium Supplement – Jet lag, time zones, walking 20,000+ steps daily. Magnesium helped me sleep, recover, and maintain saliva flow. I take it 1-2 hours before bed. This is the one I swear by.
4. Xylitol Gum – After every espresso (and there were many), I chewed xylitol gum. It stimulates saliva, reduces cavity-causing bacteria, and neutralizes pH. Just 5 grams daily can reduce cavities by 30-70%. As for which ones I like, I just try to buy anything that doesn’t contain microplastics! Look for brands that use chicle instead of synthetic gum base—most conventional gum is literally made from plastic polymers.
5. Nano-Hydroxyapatite Toothpaste – Travel stress, different water, inconsistent diet—all increase sensitivity and enamel erosion. Nano-hydroxyapatite fills micro-cracks and strengthens enamel. (Did you know I’m one of the co-founders of Fygg toothpaste?)
6. Floss Stick – I especially do not want to be putting my fingers in my mouth when traveling and staying in hotels. On overnight trains, string floss would’ve been impossible. This is the one I use which has gum sweeps that I love.
7. Plastic Tongue Scraper – Almost like a little piece of paper—so portable. I scrape every morning before brushing. Reduces bad breath, lowers bacterial load, supports oral microbiome. Takes seconds. This is the one I brought.
8. Xylitol Nasal Spray – Planes dry out your sinuses. When you nose breathe the whole flight, you’re less likely to get sick. Your nose is like a fly trap—it catches viruses before they reach your lungs, partly due to nitric oxide on nasal surfaces. Patrick McKeown talks about this extensively. I used xylitol nasal spray before every flight. This is the brand I use.
9. Oura Ring – At home, my sleep routine is automatic. But bouncing between time zones? A sleep tracker showed me exactly how bad the jet lag was—or how well I was recovering. The readiness score guided my daily intensity.
10. Approach Shoes – Good shoes are critical when walking 8–14 miles daily. I wore black approach shoes nice enough for restaurants but supportive for all-day tours. These are the ones I wore.
11. CO2 Sensor – Indoor air quality varies wildly in European hotels and Airbnbs. High CO2 means poor ventilation and poor sleep. I adjusted windows and doors based on readings. This is the one I have.
12. Digestive Enzymes – Your stomach might not recognize European foods. Digestive enzymes help you break down unfamiliar meals and absorb nutrients—avoiding bloating that can ruin a trip. This is the one I take.
What I Skipped (Or Wish I Had)
1. Electric Toothbrush ❌ – I love my Sonicare at home, but for three months of travel? Too bulky. Next time I’m bringing my Radius “Transformer” travel toothbrush instead (link). It folds into itself, takes up almost no space, and has extra soft bristles, which is a must (please don’t use anything other than extra soft bristles!)
2. Omega-3 Fish Oil ❌ – We ate fresh fish 4–5 times a week. Grilled sardines in Lisbon, seafood paella in Barcelona, fresh catch along the Amalfi Coast. And in Italy and Spain, they always serve you a bottle of olive oil at the table. I’d just take a spoonful straight. Olive oil is primarily oleic acid (omega-9), which is anti-inflammatory and doesn’t displace omega-3s like omega-6-heavy seed oils do. Most Americans have an omega-6 to omega-3 ratio around 20:1 when it should be closer to 4:1—that drives systemic inflammation. Between the fish and olive oil, I didn’t need supplements.
3. Oil Pulling Blend ❌ – I’ve been oil pulling for over 20 years, and I genuinely love it. At home, I use an MCT oil blend every morning. But here’s what I didn’t account for: somewhere between Lisbon and Porto, the glass jar exploded in my bag. I spent an afternoon in a Portuguese Airbnb cleaning oil out of my clothes, toiletry bag, and somehow, my shoes. It wasn’t fun. Here’s my new rule: oil pulling stays at home. On the road, TSA liquid restrictions make it impractical anyway. A tongue scraper is all you need. This is the blend I use at home.
Three months in Europe reminded me how our ancestors lived—with so little compared to all the gadgets and gear we pack into our homes and garages. Living out of a suitcase for 90 days, I felt lighter. You don’t need everything. You need the right things. The essentials that actually move the needle on your health, your energy, your longevity.
What are your must-have travel essentials?
– Mark
