← All supplements
Moderate evidenceSleep & relaxation

Jet Lag Formulas

Melatonin-based blends for crossing time zones. Melatonin itself is one of the better-supported supplements for jet lag; the extra herbs and vitamins in these formulas add cost rather than evidence, and timing matters more than dose.

Where to buy

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

What the science says

  • Melatonin reduces jet lag Moderate evidence

    A Cochrane review of melatonin for the prevention and treatment of jet lag found it remarkably effective at reducing jet lag after flights crossing five or more time zones, with benefit in the large majority of the included trials. This is the single ingredient that carries the category.

  • Timing is the active variable Moderate evidence

    Pharmacological reviews of jet lag management emphasise that melatonin's effect depends on taking it at the correct point relative to your own circadian phase, combined with appropriately timed light exposure and avoidance. Taken at the wrong time it can shift the clock the wrong way.

  • Multi-ingredient travel blends Limited evidence

    A systematic review of interventions for travel fatigue and jet lag in athletes found the evidence base concentrated on melatonin, light and scheduling, not on proprietary blends. No trial has tested the added B vitamins, ginger or adaptogens in these formulas against melatonin alone.

Dosage & safety

Studied dose0.5–5 mg of melatonin at the target bedtime in the destination time zone, starting on the day of arrival and continuing 2–5 days. Lower doses often work as well as higher ones. Eastward travel is harder to correct than westward.
SafetyMelatonin is well tolerated short-term; daytime drowsiness and vivid dreams are the usual complaints. Do not take it before driving or when you may need to be alert. It can interact with anticoagulants, anticonvulsants and fluvoxamine, and may affect glucose control. Avoid in pregnancy and breastfeeding. Regulatory status differs by country — it is prescription-only in much of Europe. Check what else is in the blend before travelling with it.

How to take it

TimingTake it at your target bedtime in the destination time zone, starting on arrival and continuing 2–5 nights.
With food?Timing relative to food does not matter much, though an empty stomach gives a slightly faster onset.
Worth knowingLight matters as much as the pill — get bright morning light after eastward flights and evening light after westward ones.

Interactions

With medications

  • warfarin and other anticoagulants

    Melatonin has been associated with increased bleeding risk when combined. Tell your prescriber before using it and watch for unusual bruising

  • fluvoxamine

    It blocks the enzyme that clears melatonin, raising blood levels several-fold from the same dose. Avoid the combination, or use a much smaller melatonin dose under medical advice

  • benzodiazepines, z-drugs and sedating antihistamines

    Additive drowsiness the next morning. Do not combine before driving or working

  • diabetes medication

    Melatonin can affect glucose tolerance, particularly when taken close to a meal. Monitor glucose more closely during the first days of use

With other supplements

  • valerian, magnesium or other sedative supplements

    Additive sedation and morning grogginess. Add one at a time

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Do jet lag pills work?

The melatonin in jet lag formulas does: a Cochrane review found melatonin markedly reduced jet lag after flights crossing five or more time zones (moderate evidence). The added herbs and vitamins add cost rather than evidence.

How much melatonin should you take for jet lag?

Take 0.5–5 mg of melatonin at your target bedtime in the destination time zone, starting on arrival and continuing 2–5 nights; lower doses often work as well as higher ones. Timing matters more than dose, and the wrong timing can shift your clock the wrong way.

What else helps jet lag besides a jet lag formula?

Light matters as much as the pill: get bright morning light after eastward flights and evening light after westward ones, alongside correctly timed melatonin.

Is melatonin for jet lag safe with other medications?

Check first: the melatonin in jet lag formulas can interact with anticoagulants, anticonvulsants and diabetes medication, and fluvoxamine raises melatonin levels several-fold. Do not take it before driving, and avoid it in pregnancy and breastfeeding.

Scientific references

Related in Sleep & relaxation