Condition
Jet Lag
Jet lag is what happens when fast travel across time zones leaves your internal body clock out of step with local day and night, bringing poor sleep, daytime fatigue and trouble concentrating. Little research on supplements for it has been reviewed here so far, though melatonin has the strongest evidence. Caffeine has moderate evidence, while vitamin D, magnesium, L-theanine and valerian have limited evidence, so firm conclusions aren't possible yet.
Sources: PMID 12076414
- Supplements studied
- 1
- Graded outcomes
- 0
- People studied
- 975
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Jet Lag Symptoms | Improves (the measure goes down) | 1 study | 142 people | |||
Studies that measured jet lag symptoms | ||||||
What the published studies found
1 automated reading
Melatonin: jet lag
The studies disagree. A Cochrane review (2002, 10 studies) found an improvement in jet lag, while 1 of the 10 studies read found no clear difference. The evidence is very weak.
10 studies counted of 10 read: 7 reviews and 3 trials (77 people in the trials).
- Systematic review, 2002; 10 studies; airline passengers, staff, or military personnel crossing time zones: improves (the review the verdict rests on).
decreased jet-lag from flights crossing five or more time zones
Melatonin for the prevention and treatment of jet lag - Meta-analysis, 2021; 23 studies; healthy adults: improves.
melatonin reduced self-reported jetlag following eastbound
Efficacy of Functional Foods, Beverages, and Supplements Claiming to Alleviate Air Travel Symptoms: Systematic Review and Meta-Analysis - Meta-analysis, 2015; 11 studies; travelers crossing multiple time zones: improves.
melatonin probably reduces symptoms associated with jet lag
Is melatonin useful for jet lag? - Meta-analysis, 2006; 17 studies, 651 people; people with secondary sleep disorders and sleep restriction: no clear difference.
no evidence that melatonin had an effect on sleep onset latency
Efficacy and safety of exogenous melatonin for secondary sleep disorders and sleep disorders accompanying sleep restriction: meta-analysis - Systematic review, 2001; 10 studies; airline passengers, staff, military crossing time zones: improves.
decreased jet-lag from flights crossing five or more time zones
Melatonin for preventing and treating jet lag - Systematic review, 1997; patients with circadian rhythm sleep disorders: improves. [Melatonin--a natural hypnotic?]
- Systematic review, 1996; time zone travellers and night shift workers: improves. Use of melatonin in circadian rhythm disorders and following phase shifts
- Randomised trial, 2001; 27 people; US Air Force reservists: improves.
allows a faster resynchronization of hormone rhythms
Resynchronization of hormonal rhythms after an eastbound flight in humans: effects of slow-release caffeine and melatonin - Randomised trial, 1992; 30 people: improves.
self-ratings significantly discriminated between melatonin and placebo
Melatonin and jet lag: confirmatory result using a simplified protocol - Crossover trial, 1989; 20 people; twenty volunteers with transcontinental flight experience: improves.
Feelings of jet lag were less for subjects taking melatonin
Effect of melatonin on jet lag after long haul flights
- Systematic review, 2002; 10 studies; airline passengers, staff, or military personnel crossing time zones: improves (the review the verdict rests on).
The Jet Lag Prevention & Recovery protocol
1 primary supplement · 6 supporting supplements
- Melatonin0.5–5 mg taken at bedtime in destination time zone (start day of travel for eastward, arrival for westward)
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Studies cited
1 study from PubMed