Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Melatonin is a hormone naturally produced by the pineal gland in the brain, primarily involved in regulating the body’s circadian rhythms, including the sleep-wake cycle. Scientific research has shown that exogenous melatonin supplementation can be effective in alleviating symptoms of jet lag, a condition that occurs when rapid travel across time zones disrupts the body’s internal clock.

Multiple randomized controlled trials and meta-analyses have evaluated melatonin’s role in reducing jet lag symptoms such as sleep disturbances, daytime fatigue, and impaired alertness. A key meta-analysis published in the Cochrane Database (2002, updated 2009) found that melatonin, taken close to the target bedtime at the destination (typically 0.5–5 mg), significantly reduces jet lag in most travelers when crossing five or more time zones, especially when traveling eastward. The effect is attributed to melatonin’s ability to shift the timing of the circadian clock, helping travelers adjust more quickly to the new time zone.

Melatonin is generally considered safe for short-term use, with few reported adverse effects at typical doses. Leading guidelines, such as those from the American Academy of Sleep Medicine, recognize melatonin as a useful option for jet lag management, though they also note variability in individual response. Overall, the scientific evidence supports the use of melatonin for jet lag, with the greatest benefit seen when usage is timed appropriately in relation to the desired sleep schedule at the destination.

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Nature's Sunshine Melatonin Extra