SleepCited

Melatonin for Jet Lag

B Moderate

Based on 43 studies (6 meta-analyses, 1 RCT) with 484 total participants. 29/43 studies show positive effects.

Key Statistics

43

Studies

484

Participants

↑

Positive

B Moderate

Grade

Referenced Papers

Therapeutic Dilemma: Melatonin or not? Other
Paediatrics & child … 2025
Physiological and pharmacological perspectives of melatonin. Review
Archives of physiology … 2022 69 citations
Treatment of Circadian Rhythm Sleep-Wake Disorders. Review
Current neuropharmacology 2022 40 citations
Circadian Rhythm Sleep-Wake Disorders: a Contemporary Review of Neurobiology, Treatment, and Dysregulation in Neurodegenerative Disease. Review
Neurotherapeutics : the … 2021 73 citations
Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Systematic Review
Chronobiology international 2021 47 citations
Resetting the late timing of 'night owls' has a positive impact on mental health and performance. RCT
Sleep medicine 2019 102 citations
New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Review
British journal of … 2018 685 citations
Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. Other
Journal of clinical … 2017 226 citations
Circadian Rhythm Sleep-Wake Disorders. Review
Continuum (Minneapolis, Minn.) 2017 132 citations
Sleep Disorders: Circadian Rhythm Sleep-Wake Disorders. Review
FP essentials 2017
Disruption of adolescents' circadian clock: The vicious circle of media use, exposure to light at night, sleep loss and risk … Review
Journal of physiology, … 2016 238 citations
Jet Lag and Shift Work Disorder. Review
Sleep medicine clinics 2015 75 citations
Is melatonin useful for jet lag? Meta-Analysis
Medwave 2015 6 citations
Jet lag. Systematic Review
BMJ clinical evidence 2014
Circadian rhythm abnormalities. Case Report
Continuum (Minneapolis, Minn.) 2013 172 citations
Melatonin: comprehensive profile. Review
Profiles of drug … 2013 26 citations
Circadian typology: a comprehensive review. Review
Chronobiology international 2012 1248 citations
Perioperative melatonin use. Review
Anaesthesia and intensive … 2011 18 citations
Jet lag, circadian rhythm sleep disturbances, and depression: the role of melatonin and its analogs. Review
Advances in therapy 2010 136 citations
Melatonin agonists and insomnia. Review
Expert review of … 2010 58 citations
Ready for takeoff? A critical review of armodafinil and modafinil for the treatment of sleepiness associated with jet lag. Other
Nature and science … 2010 3 citations
Melatonin and its relevance to jet lag. Review
Travel medicine and … 2009 60 citations
Circadian rhythm disorders. Review
Seminars in neurology 2009 17 citations
The roles of melatonin and light in the pathophysiology and treatment of circadian rhythm sleep disorders. Review
Nature clinical practice. … 2008 139 citations
Melatonergic drugs in clinical practice. Review
Arzneimittel-Forschung 2008 89 citations
Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Review
Travel medicine and … 2008 84 citations
Jet lag. Systematic Review
BMJ clinical evidence 2008
A clinical approach to circadian rhythm sleep disorders. Review
Sleep medicine 2007 201 citations
Melatonin: Nature's most versatile biological signal? Review
The FEBS journal 2006 56 citations
The stress of travel. Review
Journal of sports … 2004 135 citations
Melatonin: clinical relevance. Review
Best practice & … 2003 339 citations
Melatonin for the prevention and treatment of jet lag. Systematic Review
The Cochrane database … 2002 154 citations
Jet lag: minimizing it's effects with critically timed bright light and melatonin administration. Review
Journal of molecular … 2002
Melatonin in sleep disorders and jet-lag. Review
Neuro endocrinology letters 2002
Melatonin for preventing and treating jet lag. Systematic Review
The Cochrane database … 2001 154 citations
Circadian rhythm sleep disorders: pathophysiology and potential approaches to management. Review
CNS drugs 2001 135 citations
Melatonin, light therapy, and jet lag. Review
Air medical journal 2001 12 citations
Melatonin and clinical application. Review
Reproduction, nutrition, development 1999 64 citations
Circadian Rhythm Sleep Disorders. Other
Current treatment options … 1999 23 citations
Melatonin and jet-lag. Review
European journal of … 1999
Disorders of the sleep-wake cycle in adults. Review
Postgraduate medical journal 1998 17 citations
[Jet lag]. Review
Medecine tropicale : … 1997
Melatonin and jet lag. Review
The Netherlands journal … 1996 13 citations

Dosage & Usage

Commonly Used Dosages

general:
0.5-3 mg, 30-60 min before bed
jetlag:
0.5-5 mg

Upper limit: No established UL; 5 mg typically considered maximum

Dosages Studied in Research

Dosage Duration Effect N
low doses melatonin (unspecified); melatonin for jet lag (adults) -- Positive --
Melatonin (various doses); light therapy; chronotherapy (various schedules) -- Positive --
Blue-blocking (amber) glasses worn in the evening -- Mixed 453
melatonin (timed), bright light (timed), stimulants/alertness-promoting drugs -- Positive --
None -- Positive --
various (hypnotics, melatonin, lifestyle/environmental adaptations) -- Mixed --
None -- Positive --
exogenous melatonin (various doses and preparations); melatonin analogues (MT1/MT2 receptor agonists -- Positive --

Best taken: 30-60 minutes before bed

Safety & Side Effects

Reported Side Effects

  • ⚠ Daytime drowsiness
  • ⚠ Headache
  • ⚠ Dizziness
  • ⚠ Nausea
  • ⚠ Vivid dreams or nightmares

Known Interactions

  • ● Blood thinners (warfarin) — may increase bleeding risk
  • ● Immunosuppressants — melatonin may stimulate immune function
  • ● Diabetes medications — may affect blood sugar levels
  • ● Sedatives and CNS depressants — additive drowsiness

Tolerable upper intake: No established UL; 5 mg typically considered maximum

Always consult your healthcare provider before starting any supplement.

Frequently Asked Questions

Does Melatonin help with Jet Lag?
Based on 43 studies with 484 participants, there is moderate evidence from clinical studies that Melatonin may support Jet Lag management. Our evidence grade is B (Moderate).
How much Melatonin should I take for Jet Lag?
Studies have used various dosages. A commonly studied range is 0.5-3 mg, 30-60 min before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Melatonin?
Reported side effects may include Daytime drowsiness, Headache, Dizziness, Nausea. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Melatonin and Jet Lag?
We rate the evidence as Grade B (Moderate). This rating is based on 43 peer-reviewed studies with 484 total participants. The overall direction of effect is positive.

Related Evidence

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.