Jet lag
Supplements studied for jet lag.
Overview
Melatonin has the strongest evidence for jet lag, with medium effect size, evidence, and trust across 11 studies. Taking melatonin while traveling may improve alertness and reduce daytime sleepiness after arrival, though it does not always speed falling asleep or improve sleep quality.
Lower doses around 0.5 mg appear as effective as higher doses, while doses above 5 mg may add little benefit but increase drowsiness. Benefits appear greatest when traveling eastward across five or more time zones. See the heatmap and evidence reviews below for full details.
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SupplementDEX Database
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