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Supplements for jet lag

Adjusting to a new time zone after travel.

Start with the basics

  • Seek daylight at the destination's morning hours; avoid bright light at the destination's night.
  • Shift your sleep schedule toward the destination time a few days before travel.

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Melatonin

AStrong evidence

A Cochrane review found melatonin taken close to the target bedtime at the destination reduced jet lag symptoms, especially when flying east across 5 or more time zones.

Dose used in studies
0.5–5 mg at the destination's bedtime, for 2–5 days
Time to effect
First night
Most relevant for
Eastward travel across several time zones
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • You take blood thinners or seizure medication and plan to use melatonin.