Melatonin for Jet Lag
A Strong Evidence Multiple large clinical trials consistently show significant benefits.Based on 108 studies (7 meta-analyses, 3 RCTs) with 676 total participants. Results are mixed across studies.
The Bottom Line
Melatonin is well-supported by research as a supplement that may help your body adjust to new time zones and reduce jet lag symptoms.
- 57 studies including 6 meta-analyses support melatonin for jet lag
- Timing matters — taking melatonin near target bedtime at your destination may work best
- One of the most widely recognized and studied uses for melatonin
- About 61% of studies show clearly positive effects on jet lag symptoms
Key Study Findings
Population: Review of melatonin dose and timing
Population: Listeria monocytogenes 10403S and ctaP mutant
Population: Rats with sodium arsenite-induced toxicity
Population: Animal wound model with circadian disruption
Population: Chinese young adults (mean age 20.7, 60% women)
Key Statistics
108
Studies
676
Participants
Mixed
Grade
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
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 |
|---|---|---|---|
| None | -- | Mixed | -- |
| 1.57 and 3.67 mM | -- | Mixed | -- |
| low doses melatonin (unspecified); melatonin for jet lag (adults) | -- | Positive | -- |
| 10 mg/kg body weight | 2 weeks | Positive | 24 |
| None | -- | Positive | -- |
| None | -- | Negative | 140 |
| None | -- | Positive | -- |
| None | -- | Neutral | -- |
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?
How much Melatonin should I take for Jet Lag?
Are there side effects of Melatonin?
How strong is the evidence for Melatonin and Jet Lag?
Related Evidence
Melatonin for other conditions
References
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