メラトニン：時差ぼけ

Q: Does メラトニン help with 時差ぼけ?

Based on 108 studies with 676 participants, there is strong evidence from multiple clinical trials that メラトニン may support 時差ぼけ management. Our evidence grade is A (Strong Evidence).

Q: How much メラトニン should I take for 時差ぼけ?

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.

Q: Are there side effects of メラトニン?

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.

Q: How strong is the evidence for メラトニン and 時差ぼけ?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 108 peer-reviewed studies with 676 total participants. The overall direction of effect is mixed.

合計516名の参加者を対象とした57件の研究（メタアナリシス6件、RCT 2件を含む）に基づく。57件中35件の研究で肯定的な効果が示されている。

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結論

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

Review

Melatonin dose and timing: Do we have it right?

Dose: None vs: None Outcome: None 効果: None None

対象集団: Review of melatonin dose and timing

In Vitro

Exogenous L-Cysteine and Its Transport Through CtaP Play a Role in Biofilm Formation, Swimming Motility, …

Dose: 1.57 and 3.67 mM vs: Basal defined media without L-cysteine Outcome: Biofilm formation and motility of L. monocytogenes 効果: None None

対象集団: Listeria monocytogenes 10403S and ctaP mutant

review

Therapeutic Dilemma: Melatonin or not?

Dose: low doses melatonin (unspecified); melatonin for jet lag (adults) vs: Placebo 効果: None None

Controlled Clinical Trial n=24 2 weeks

D-Ribose-L-Cysteine protects against sodium arsenite-induced hepato-nephrotoxicity in rats.

Dose: 10 mg/kg body weight vs: Sodium arsenite group (SA, no riboceine) Outcome: Hepato-nephrotoxicity markers (ALT, AST, creatinine) 効果: None None

対象集団: Rats with sodium arsenite-induced toxicity

Other

Melatonin-Loaded Hydrogel Modulates Circadian Rhythms and Alleviates Oxidative Stress and Inflammation to Promote Wound Healing.

Dose: None vs: Wounds without hydrogel Outcome: Wound healing and circadian rhythm modulation 効果: None None

対象集団: Animal wound model with circadian disruption

Observational Study n=140

Association between behavioral jet lag with subjective and objective circadian rhythm among Chinese young adults.

Dose: None vs: Low behavioral jet lag group Outcome: rMEQ score and DLMO timing 効果: 1h social jet lag: -2.27 rMEQ, +24min DLMO delay <0.05

対象集団: Chinese young adults (mean age 20.7, 60% women)

Key Statistics

108

研究数

676

参加者数

↔

Mixed

グレード

Referenced Papers

Do Long-Haul Travel and Jet Lag Affect Athletes' Physiological, Humoral and Performance Outcomes? A Systematic Narrative Review. Review

Sports (Basel, Switzerland) 2026

Association between behavioral jet lag with subjective and objective circadian rhythm among Chinese young adults. Other

Social science & … 2025 4 件の引用

Melatonin-Loaded Hydrogel Modulates Circadian Rhythms and Alleviates Oxidative Stress and Inflammation to Promote Wound Healing. Other

ACS applied bio … 2025 4 件の引用

Melatonin dose and timing: Do we have it right? Review

CNS spectrums 2025 1 件の引用

Exogenous L-Cysteine and Its Transport Through CtaP Play a Role in Biofilm Formation, Swimming Motility, and Swarming Motility of Listeria … Other

Foods (Basel, Switzerland) 2025 1 件の引用

Therapeutic Dilemma: Melatonin or not? Other

Paediatrics & child … 2025

D-Ribose-L-Cysteine protects against sodium arsenite-induced hepato-nephrotoxicity in rats. Other

Nigerian journal of … 2025

Bidirectional Crosstalk Between Sleep and Pulmonary Arterial Hypertension. Other

bioRxiv : the … 2025

Attention to Innate Circadian Rhythm and the Impact of Its Disruption on Diabetes. Review

Diabetes & metabolism … 2024 18 件の引用

Circadian disruption reduces MUC4 expression via the clock molecule BMAL1 during dry eye development. Other

Experimental & molecular … 2024 14 件の引用

Circadian rhythms and breast cancer: from molecular level to therapeutic advancements. Review

Journal of cancer … 2024 11 件の引用

Circadian light/dark cycle reversal exacerbates the progression of chronic kidney disease in mice. Other

Journal of pineal … 2024 9 件の引用

Insufficient Sleep Syndrome in Childhood. Review

Children (Basel, Switzerland) 2024 1 件の引用

Circadian Rhythms Disrupted by Light at Night and Mistimed Food Intake Alter Hormonal Rhythms and Metabolism. Review

International journal of … 2023 146 件の引用

Melatonin from Microorganisms, Algae, and Plants as Possible Alternatives to Synthetic Melatonin. Review

Metabolites 2023 32 件の引用

Physiological and pharmacological perspectives of melatonin. Review

Archives of physiology … 2022 69 件の引用

Treatment of Circadian Rhythm Sleep-Wake Disorders. Review

Current neuropharmacology 2022 40 件の引用

Melatonin: A Potential Antineoplastic Agent in Breast Cancer. Review

Journal of environmental … 2022 9 件の引用

Methods to Assess Melatonin Receptor-Mediated Phase-Shift and Re-entrainment of Rhythmic Behaviors in Mouse Models. Other

Methods in molecular … 2022 1 件の引用

Biological Rhythm and Chronotype: New Perspectives in Health. Review

Biomolecules 2021 280 件の引用

Circadian Rhythm Sleep-Wake Disorders: a Contemporary Review of Neurobiology, Treatment, and Dysregulation in Neurodegenerative Disease. Review

Neurotherapeutics : the … 2021 73 件の引用

Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Systematic Review

Chronobiology international 2021 47 件の引用

The Potential Oncostatic Effects of Melatonin against Prostate Cancer. Review

Critical reviews in … 2021 3 件の引用

Novel Approaches for Assessing Circadian Rhythmicity in Humans: A Review. Review

Journal of biological … 2020 110 件の引用

How to manage travel fatigue and jet lag in athletes? A systematic review of interventions. Systematic Review

British journal of … 2020 56 件の引用

Evening types have social jet lag and metabolic alterations in school-age children. Other

Scientific reports 2020 50 件の引用

The effect of jet lag on the human brain: A neuroimaging study. Other

Human brain mapping 2020 15 件の引用

Melatonin for jet lag. Review

Drug and therapeutics … 2020 1 件の引用

Structural basis of ligand recognition at the human MT1 melatonin receptor. Other

Nature 2019 186 件の引用

Resetting the late timing of 'night owls' has a positive impact on mental health and performance. RCT

Sleep medicine 2019 102 件の引用

Nutrition for Travel: From Jet lag To Catering. Review

International journal of … 2019 29 件の引用

Advice for travelers. Review

The Medical letter … 2019

New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Review

British journal of … 2018 685 件の引用

Synchronizing effects of melatonin on diurnal and circadian rhythms. Review

General and comparative … 2018 136 件の引用

Approaches to the Pharmacological Management of Jet Lag. Review

Drugs 2018 56 件の引用

Jetlag related sleep problems and their management: A review. Review

Travel medicine and … 2018 27 件の引用

[CME: Jet Lag Jetlag]. Case Report

Praxis 2018 1 件の引用

Meal Timing Regulates the Human Circadian System. Other

Current biology : … 2017 455 件の引用

Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. Other

Journal of clinical … 2017 226 件の引用

Circadian Rhythm Sleep-Wake Disorders. Review

Continuum (Minneapolis, Minn.) 2017 132 件の引用

Chronomedicine and type 2 diabetes: shining some light on melatonin. Review

Diabetologia 2017 71 件の引用

Melatonin restores hippocampal neural precursor cell proliferation and prevents cognitive deficits induced by jet lag simulation in adult mice. Other

Journal of pineal … 2017 45 件の引用

Sleep Disorders: Circadian Rhythm Sleep-Wake Disorders. Review

FP essentials 2017 15 件の引用

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 件の引用

Melatonin has multiorgan effects. Review

European heart journal. … 2016 77 件の引用

Keeping circadian time with hormones. Review

Diabetes, obesity & … 2015 132 件の引用

Sleep habits and diabetes. Review

Diabetes & metabolism 2015 112 件の引用

Jet Lag and Shift Work Disorder. Review

Sleep medicine clinics 2015 75 件の引用

Short-term incubation of bovine placentome sections as a tool to study xenobiotic mechanism of action. Other

Reproductive biology 2015 6 件の引用

Is melatonin useful for jet lag? Meta-Analysis

Medwave 2015 6 件の引用

Melatonin: an internal signal for daily and seasonal timing. Review

Indian journal of … 2014

Jet lag. Systematic Review

BMJ clinical evidence 2014

Effects of chronic jet lag on the central and peripheral circadian clocks in CBA/N mice. Other

Chronobiology international 2014

Chronobiology of the neuroimmunoendocrine system and aging. Review

Current pharmaceutical design 2014

Circadian rhythm abnormalities. Case Report

Continuum (Minneapolis, Minn.) 2013 172 件の引用

Air travel: effects of sleep deprivation and jet lag. Review

Chest 2013 53 件の引用

Melatonin: comprehensive profile. Review

Profiles of drug … 2013 26 件の引用

[Circadian rhythm sleep disorder]. Review

Nihon rinsho. Japanese … 2013

Circadian typology: a comprehensive review. Review

Chronobiology international 2012 1248 件の引用

Circadian rhythms and tumor growth. Review

Cancer letters 2012 108 件の引用

Melatonin: an underappreciated player in retinal physiology and pathophysiology. Review

Experimental eye research 2012

Jet lag and shift work sleep disorders: how to help reset the internal clock. Review

Cleveland Clinic journal … 2011 73 件の引用

Excitotoxicity triggered by Neurobasal culture medium. Other

PloS one 2011 39 件の引用

Perioperative melatonin use. Review

Anaesthesia and intensive … 2011 18 件の引用

[Jet lag disorders]. Review

La Revue de … 2011 3 件の引用

[Rheumatism, jet lag and the body clock]. Review

Zeitschrift fur Rheumatologie 2011

Update on the use of melatonin in pediatrics. Review

Journal of pineal … 2011

Jet lag: current and potential therapies. Other

P & T … 2011

Jet lag, circadian rhythm sleep disturbances, and depression: the role of melatonin and its analogs. Review

Advances in therapy 2010 136 件の引用

Clinical practice. Jet lag. Review

The New England … 2010 130 件の引用

Melatonin agonists and insomnia. Review

Expert review of … 2010 58 件の引用

Melatonin: pharmacological aspects and clinical trends. Review

The International journal … 2010 55 件の引用

Come fly with me: jet lag and melatonin. Other

International journal of … 2010 5 件の引用

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 件の引用

Treatment of shift work disorder and jet lag. Other

Current treatment options … 2010

Jet lag syndrome: circadian organization, pathophysiology, and management strategies. Other

Nature and science … 2010

Complementary and alternative medicine usage for behavioral health indications. Review

Primary care 2010

Clinical uses of melatonin: evaluation of human trials. Review

Current medicinal chemistry 2010

Managing jet lag: Some of the problems and possible new solutions. Review

Sleep medicine reviews 2009 141 件の引用

The pathophysiology of jet lag. Review

Travel medicine and … 2009 101 件の引用

Melatonin and its relevance to jet lag. Review

Travel medicine and … 2009 60 件の引用

Circadian rhythm disorders. Review

Seminars in neurology 2009 17 件の引用

[Circadian rhythm sleep disorders]. Review

Tidsskrift for den … 2009 6 件の引用

Tasimelteon, a melatonin agonist for the treatment of insomnia and circadian rhythm sleep disorders. Other

Current opinion in … 2009

Melatonin for primary insomnia? Review

Drug and therapeutics … 2009

["Jet-lag"--pathophysiology and methods of prevention and treatment]. Review

Przeglad epidemiologiczny 2009

The roles of melatonin and light in the pathophysiology and treatment of circadian rhythm sleep disorders. Review

Nature clinical practice. … 2008 139 件の引用

Melatonergic drugs in clinical practice. Review

Arzneimittel-Forschung 2008 89 件の引用

Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Review

Travel medicine and … 2008 84 件の引用

Clinical aspects of melatonin. Review

Saudi medical journal 2008

Jet lag. Systematic Review

BMJ clinical evidence 2008

Jet lag: trends and coping strategies. Review

Lancet (London, England) 2007 405 件の引用

A clinical approach to circadian rhythm sleep disorders. Review

Sleep medicine 2007 201 件の引用

Chronobiology of sleep in humans. Review

Cellular and molecular … 2007 88 件の引用

Circadian rhythmicity and the pharmacologic management of insomnia. Review

The American journal … 2007 3 件の引用

Circadian rhythm sleep disorders: part I, basic principles, shift work and jet lag disorders. An American Academy of Sleep Medicine … Review

Sleep 2007

Neurobiological effects of melatonin as related to cancer. Review

European journal of … 2007

Light at night, chronodisruption, melatonin suppression, and cancer risk: a review. Review

Critical reviews in … 2007

Beating jet lag. Case Report

British journal of … 2007

Practice parameters for the clinical evaluation and treatment of circadian rhythm sleep disorders. An American Academy of Sleep Medicine report. Review

Sleep 2007

Melatonin: Nature's most versatile biological signal? Review

The FEBS journal 2006 56 件の引用

Circadian uses of melatonin in humans. Review

Chronobiology international 2006

[Rhythms, depressions and light]. Review

Tidsskrift for den … 2006

Jet lag and air travel: implications for performance. Review

Clinics in sports … 2005

The human circadian system in normal and disordered sleep. Review

The Journal of … 2005

Jet lag. Review

Clinical evidence 2005

[Melatonin: what for?]. Review

Bulletin de l'Academie … 2005

The stress of travel. Review

Journal of sports … 2004 135 件の引用

Circadian rhythm disorders. Review

Seminars in neurology 2004 16 件の引用

Jet lag. Review

Clinical evidence 2004

Melatonin for the prevention and treatment of jet lag. Review

Alternative therapies in … 2004

Jet lag. Review

Clinical evidence 2004

Melatonin: clinical relevance. Review

Best practice & … 2003 339 件の引用

The prevention and treatment of jet lag. Other

BMJ (Clinical research … 2003 51 件の引用

Melatonin and jet lag syndrome: experimental model and clinical implications. Other

CNS spectrums 2003 29 件の引用

The relevance of melatonin to sports medicine and science. Review

Sports medicine (Auckland, … 2003

Melatonin and jet lag. Other

Health news (Waltham, … 2003

Melatonin for the prevention and treatment of jet lag. Systematic Review

The Cochrane database … 2002 154 件の引用

Melatonin deficiencies in women. Review

Maturitas 2002 59 件の引用

Chronopathological forms of magnesium depletion with hypofunction or with hyperfunction of the biological clock. Review

Magnesium research 2002 25 件の引用

Jet lag: minimizing it's effects with critically timed bright light and melatonin administration. Review

Journal of molecular … 2002

Jet lag in athletes after eastward and westward time-zone transition. Other

Chronobiology international 2002

Melatonin in sleep disorders and jet-lag. Review

Neuro endocrinology letters 2002

Human aging and melatonin. Clinical relevance. Review

Experimental gerontology 2001 178 件の引用

Melatonin for preventing and treating jet lag. Systematic Review

The Cochrane database … 2001 154 件の引用

Circadian rhythm sleep disorders: pathophysiology and potential approaches to management. Review

CNS drugs 2001 135 件の引用

Melatonin, light therapy, and jet lag. Review

Air medical journal 2001 12 件の引用

Effectiveness and tolerability of melatonin and zolpidem for the alleviation of jet lag. RCT

Aviation, space, and … 2001

[Jet leg]. Review

Ugeskrift for laeger 2001

Pathophysiology of human circadian rhythms. Review

Novartis Foundation symposium 2000 47 件の引用

Melatonin and clinical application. Review

Reproduction, nutrition, development 1999 64 件の引用

The use of melatonin for the treatment of insomnia. Review

Biological signals and … 1999 48 件の引用

Circadian Rhythm Sleep Disorders. Other

Current treatment options … 1999 23 件の引用

Use of melatonin in the treatment of phase shift and sleep disorders. Review

Advances in experimental … 1999

Melatonin and jet-lag. Review

European journal of … 1999

Jet-lag and shift work: (2). Therapeutic use of melatonin. Review

Journal of the … 1999

Melatonin and the pineal gland: influence on mammalian seasonal and circadian physiology. Other

Reviews of reproduction 1998 381 件の引用

Guidelines for prescribing melatonin. Review

Annals of medicine 1998 49 件の引用

Disorders of the sleep-wake cycle in adults. Review

Postgraduate medical journal 1998 17 件の引用

Melatonin and jet lag. Review

British journal of … 1998 17 件の引用

Melatonin for jet lag? Review

Drug and therapeutics … 1998 3 件の引用

[Jet lag syndrome]. Review

Nihon rinsho. Japanese … 1998

Efficacy of melatonin treatment in jet lag, shift work, and blindness. Review

Journal of biological … 1997 255 件の引用

Treatment of circadian rhythm disorders--melatonin. Review

Chronobiology international 1997 135 件の引用

[Jet lag]. Review

Medecine tropicale : … 1997

Melatonin and jet lag. Review

The Netherlands journal … 1996 13 件の引用

Melatonin: a master hormone and a candidate for universal panacea. Review

Indian journal of … 1996

Light, melatonin and the sleep-wake cycle. Review

Journal of psychiatry … 1994 118 件の引用

Circadian rhythms, jet lag, and chronobiotics: an overview. Review

Chronobiology international 1994

Melatonin and jet lag: treatment schedule. Other

Biological psychiatry 1993 25 件の引用

[Shift work, jet lag and sleep]. Review

Duodecim; laaketieteellinen aikakauskirja 1991

Circadian rhythm desynchronosis, jet lag, shift lag, and coping strategies. Review

Occupational medicine (Philadelphia, … 1990

Effect of melatonin on jet lag after long haul flights. RCT

BMJ (Clinical research … 1989

Jet lag and melatonin. Other

Lancet (London, England) 1986 13 件の引用

Jet lag and its pharmacology. Other

Lancet (London, England) 1986

Can melatonin alleviate jet lag? Other

British medical journal … 1983

Carbohydrate fermentation by Clostridium difficile. Other

Microbiology and immunology 1982 41 件の引用

Physiological changes underlying jet lag. Review

British medical journal … 1982

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

一般的な使用量

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

上限量： No established UL; 5 mg typically considered maximum

研究で検討された用量

用量	期間	効果	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	--

推奨摂取タイミング： 30-60 minutes before bed

Safety & Side Effects

報告されている副作用

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

既知の相互作用

● 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

耐容上限摂取量： No established UL; 5 mg typically considered maximum

サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

Frequently Asked Questions

Does メラトニン help with 時差ぼけ?

Based on 108 studies with 676 participants, there is strong evidence from multiple clinical trials that メラトニン may support 時差ぼけ management. Our evidence grade is A (Strong Evidence).

How much メラトニン should I take for 時差ぼけ?

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 メラトニン?

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 メラトニン and 時差ぼけ?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 108 peer-reviewed studies with 676 total participants. The overall direction of effect is mixed.

Related Evidence

メラトニン他の症状・状態について

不眠症 A 概日リズム障害 A 交代勤務睡眠障害 A 入眠困難 A 加齢に伴う睡眠の変化 B

総合評価

合計516名の参加者を対象とした57件の研究（メタアナリシス6件、RCT 2件を含む）に基づく。57件中35件の研究で肯定的な効果が示されている。

Evidence Strength92%

High confidence

研究の内訳

RCT (3)Meta (1)Other (104)

代替成分との比較

この症状に対する他の成分との比較をご覧ください。

に関するすべての成分を見る：時差ぼけ

詳しく見る

FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。

メラトニン ： 時差ぼけ

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結論

Key Study Findings

Key Statistics

Referenced Papers

Dosage & Usage

一般的な使用量

研究で検討された用量

Safety & Side Effects

報告されている副作用

既知の相互作用

Frequently Asked Questions

Related Evidence

メラトニン 他の症状・状態について

メラトニン：時差ぼけ

メラトニン他の症状・状態について