Melatonin for Jet Lag
Hormone released by the pineal gland in response to darkness that signals circadian phase to the brain's suprachiasmatic nucleus; low-dose supplementation can shorten time to fall asleep and ease jet lag.
Melatonin for Jet Lag
3 of 4 results reported a benefit, from 3 published studies.
3 studies, including a review of trials · the chart counts everything measured
- 3 reported a benefit
- 1 no clear benefit
Colour keyReported a benefitNo clear benefitUnclearPossible harmAmber is for highlights, such as where the most research is. It never means a result was good.
- Jet lag symptomsFor every 2 people treated, 1 more improved than with the comparison1 review of trials2 of 3 results reported a benefit2001 study ↗
1 laboratory marker also measured
- Body clock shift · lab markerReported a benefitsee exact figures1 randomised trial2011 study ↗
Side effects: measured in 1 result. No result reported more side effects than the comparison group.
These are the figures the studies reported, not a prediction for any one person. Where several studies measured the same thing in the same unit, we show a simple average and say so. Every result is listed below.
See every resultThe connection
Circadian disruption from rapid travel across time zones. Affects sleep, digestion, and cognition.
Also known as: N-acetyl-5-methoxytryptamine
Melatonin × Jet Lag: at a glance
Every published result for this pair, extracted and audited.
These charts count reported findings from published studies, grouped by reported benefit and study design. Study design is not a certainty grade.
Melatonin / Jet Lag: reported findings; one study may contribute several findings.
What the evidence shows
What this means: Counts describe research quantity, not treatment effectiveness or certainty.
| Category | Findings (count) |
|---|---|
| Unclear | 1 |
| Benefit | 3 |
| No benefit | 1 |
Study designs behind these findings
What this means: Counts describe research quantity, not treatment effectiveness or certainty.
| Category | Findings (count) |
|---|---|
| Meta-analysis | 2 |
| Systematic review | 2 |
| Randomised trial | 1 |
- Studies
- 3
| Study | Outcome | Reported result | Uncertainty (as reported) | Study duration |
|---|---|---|---|---|
| Is melatonin useful for jet lag? (PMID 26731279) | adverse effects | Not reported | Not reported | Not reported |
| Is melatonin useful for jet lag? (PMID 26731279) | symptoms associated with jet lag syndrome | Not reported | Not reported | Not reported |
| Melatonin for preventing and treating jet lag. (PMID 11279722) | Dose-response of melatonin above 5mg versus 0.5-5mg | Not reported | Not reported | Not reported |
| Melatonin for preventing and treating jet lag. (PMID 11279722) | Jet lag symptoms after crossing five or more time zones | 2 NNT | Not reported | Not reported |
| Phase advance with separate and combined melatonin and light treatment. (PMID 21069516) | Circadian phase advance with melatonin | 0.72 h | p<0.005 | Not reported |
Study results, as reported by the publications
Every measured outcome, one row per finding - numbers exactly as reported. Units are preserved where supplied; missing units are not inferred.
| Study and type | Reported sample and duration | Outcome measured | Reported result | What studies found |
|---|---|---|---|---|
| PMID 11279722 2001 Systematic review | Sample (as reported): Not reportedDuration: Not reported | Dose-response of melatonin above 5mg versus 0.5-5mg | Not reported | No benefit |
| PMID 11279722 2001 Systematic review | Sample (as reported): Not reportedDuration: Not reported | Jet lag symptoms after crossing five or more time zones | 2 NNT | Benefit |
| PMID 26731279 2015 Meta-analysis | Sample (as reported): 11Duration: Not reported | adverse effects | Not reported | Unclear |
| PMID 26731279 2015 Meta-analysis | Sample (as reported): 11Duration: Not reported | symptoms associated with jet lag syndrome | Not reported | Benefit |
| PMID 21069516 2011 Randomised trial | Sample (as reported): 11Duration: Not reported | Circadian phase advance with melatonin | 0.72 h (p<0.005) | Benefit |
Melatonin × Jet Lag: the evidence base
Hand-selected PubMed studies, linked to the originals.
Ordered by strength of evidence, then result direction.
01Dysregulation of melatonin rhythm in Parkinson's and Huntington's disease: a systematic review and meta-analysisSuram RP, et al. · Frontiers in aging neuroscience · 2025PMID 41143249 ↗02Sleep disturbances and female infertility: a systematic reviewLi J, et al. · BMC women's health · 2024PMID 39707272 ↗03Clinical efficacy and safety of melatonin supplementation in multiple sclerosis: a systematic reviewMorsali S, et al. · Inflammopharmacology · 2023PMID 37429996 ↗04Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adultsSingh S, et al. · The Cochrane database of systematic reviews · 2023PMID 37593770 ↗05Effects of exogenous melatonin on sleep quality and menopausal symptoms in menopausal women: a systematic review and meta-analysis of randomized controlled trialsYi M, et al. · Menopause (New York, N.Y.) · 2021PMID 33784263 ↗06Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic reviewHester L, et al. · Chronobiology international · 2021PMID 34030534 ↗Community experiences
Contributors volunteered; this does not establish treatment effectiveness or population incidence.
Reported changes
No publishable community breakdown is available. This does not establish that no reports exist.