Fair evidence · Sleep & stress
Melatonin
Jet lag
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A Cochrane review of ten studies found that melatonin, taken around bedtime at the destination, reduces jet lag after flights across five or more time zones (nine of the ten trials). Doses of 0.5 to 5 mg work equally well, except that at 5 mg you fall asleep faster and sleep better. More than 5 mg did not work better, and a 2 mg slow-release form worked less well.
- Dosage
- 0.5–5 mg
- Timing
- Around bedtime at your destination, in the first days after arrival
- Approx. price
- €3–8 per month
Watch out
Timing matters: taken too early in the day it causes sleepiness and delays adjustment to local time. This is shown for short-term use against jet lag; daily use against insomnia has not been assessed here, so talk to your doctor.
Frequently asked questions about supplements
How much Melatonin per day?
0.5–5 mg
When should you take Melatonin?
Around bedtime at your destination, in the first days after arrival
Does Melatonin really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Melatonin cost?
€3–8 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Herxheimer A, Petrie KJ (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev CD001520. (Cochrane review, 10 trials)
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Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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