Melatonin guide
Melatonin for jet lag: dose and timing that actually work
A Cochrane review found 0.5 to 5 mg of melatonin at destination bedtime reduced jet lag after long eastward flights. When to take it, what dose, and the cost.
If you only take melatonin for one thing, this is the use with the most evidence behind it. It is also cheap. A small dose for a few nights costs pennies.
What the evidence says
The Cochrane review of melatonin for jet lag looked at 10 randomized trials in airline passengers, airline staff and military personnel. Its main findings:
- In 8 of the 10 trials, melatonin taken close to the target bedtime at the destination (10 p.m. to midnight) reduced jet lag after flights crossing five or more time zones.
- Daily doses from 0.5 to 5 mg were similarly effective. People fell asleep faster and slept better on 5 mg than on 0.5 mg.
- Doses above 5 mg appeared no more effective.
- The benefit is likely larger the more time zones you cross, and smaller for westward flights.
- Taken at the wrong time, early in the day, melatonin can cause sleepiness and delay adaptation to local time.
The review was published in 2002. An updating search in 2008 found no new trials. NCCIH, part of the NIH, reads later reviews from 2010 and 2014 the same way: melatonin may reduce jet lag symptoms after both eastward and westward flights, based on small studies.
Why east is harder than west
Your body clock runs slightly longer than 24 hours, so it shifts later more easily than earlier. Flying west asks it to shift later. Flying east asks it to shift earlier, which is harder.
The CDC Yellow Book puts numbers on it: travelers adapt by about 1.5 hours a day after flying west and about 1 hour a day after flying east. A 6-hour eastward trip can take most of a week to fully adjust to without help. That is where melatonin earns its place.
How to time it
| Trip | What the sources suggest |
|---|---|
| East, 5+ time zones | Melatonin at local bedtime on arrival, and for the next few nights. |
| East, 2 to 4 time zones | Optional. The Cochrane authors say it can be used if needed. |
| West | Benefit was smaller in trials. If used, take it at local bedtime. |
| Trips under 2 days | The CDC suggests keeping your home schedule instead. |
The Cochrane authors give one practical detail. On a long overnight flight, the first dose can be taken on the plane after dark, when you plan to sleep. Taking melatonin in the days before you travel did not speed up adaptation, and they do not recommend it.
Melatonin works better alongside light. The CDC Yellow Book advises getting as much natural daylight as you can at your destination. For eastward trips, it suggests bright light in the morning and avoiding bright light in the evening. Light and melatonin together may shift your clock faster than either alone.
Which dose
The Cochrane authors suggest 2 or 3 mg as a starting dose, noting that 5 mg may be more than many people need. The CDC Yellow Book goes lower: 0.5 to 1 mg is often enough to shift the body clock. It advises against doses above 5 mg, because extra melatonin can still be in your system at the wrong time of day.
So a 1 to 3 mg tablet covers most trips. More on why small doses often work better in melatonin: why 0.5 to 1 mg often beats 10 mg.
If you want a predictable dose, gummies are the weakest choice. In a 2023 JAMA study of 25 melatonin gummy products, 22 were outside 10% of the label. One had no detectable melatonin. The rest held 74% to 347% of the labeled amount. That study did not test tablets or capsules, so it does not prove they are accurate. It is still a reason to skip gummies when the dose matters. See supplement gummies: what you pay per dose.
What it costs
Our melatonin list prices every product per 1 mg. The cheapest rows per milligram are 10 and 20 mg pills, which are more than a jet lag dose needs.
Low-dose tablets cost more per milligram but very little per night. As of October 5, 2026, the 3 mg tablets on our list ran about 1 to 2 cents per mg. That is roughly 3 to 5 cents per 3 mg night, or well under 50 cents for a week-long trip.
| Product | Store | Per 1 mg | vs Natrol |
|---|---|---|---|
| Micro Ingredients Melatonin 20mg Tablets, Natural Strawberry Flavor · 400 Counts | Micro Ingredients | $0.003 | 84% less |
| Nutricost Melatonin Capsules · 20 mg | Nutricost | $0.003 | 82% less |
| Piping Rock Melatonin · 10 mg · 120 Tablets | Piping Rock | $0.007 | 65% less |
| Natrol Fast Dissolve Melatonin Tablets · 100 ct popular brand | Natrol | $0.019 | — |
Prices checked November 7, 2026. Store prices change; the price at checkout is final. See the full melatonin list
The table shows the cheapest rows per 1 mg today. For jet lag, check the dose per tablet before you buy. A 1 or 3 mg tablet is easier to use than a 10 mg one.
Who should ask first
- People with epilepsy, and anyone taking warfarin or another blood thinner. Both NCCIH and the Cochrane review flag these groups.
- Anyone taking prescription medicine. The CDC notes there is limited data on how melatonin interacts with other medications.
- Pregnant or breastfeeding people. There has been little research on safety in these groups.
- Children. NCCIH advises talking with a health care provider first.
- Older adults. Melatonin may stay active longer and cause daytime drowsiness.
Sleepiness is a known side effect. Do not drive soon after taking it.
Frequently asked questions
How much melatonin should I take for jet lag?
Trials found 0.5 to 5 mg effective when taken at bedtime at your destination. The Cochrane authors suggest starting at 2 or 3 mg, and the CDC Yellow Book advises against doses above 5 mg.
When should I take melatonin for jet lag?
Close to bedtime at your destination, on arrival and for the next few nights. Taking it early in the day can cause sleepiness and slow adjustment.
Does melatonin work for westward flights?
It can help, but the benefit in the Cochrane review was smaller for westward travel. Adjusting after flying west is easier anyway.
Should I take melatonin on the plane?
Only if it is dark and you plan to sleep on the flight, close to night at your destination. The Cochrane authors do not recommend taking it in the days before you travel.
Are melatonin gummies OK for jet lag?
They are the least predictable form. A 2023 JAMA study found 22 of 25 gummy products outside 10% of the labeled melatonin, so a tablet is a more reliable way to get a small dose.
Sources
- Cochrane: Melatonin for the prevention and treatment of jet lag (Herxheimer and Petrie, 2002) (opens in a new tab)
- CDC Yellow Book 2026: Jet lag disorder (opens in a new tab)
- NCCIH: Melatonin, what you need to know (opens in a new tab)
- Quantity of melatonin and CBD in melatonin gummies sold in the US (Cohen et al., JAMA, 2023) (opens in a new tab)
Every price on the list is worked out the same way, and checked daily.
See the melatonin price comparisonCheaper alternatives to Natrol melatonin (tablets and capsules)Cheaper alternatives to Nature Made melatonin (tablets and capsules)Cheaper alternatives to Natrol melatonin (gummies)Natrol vs Micro Ingredients melatonin tablets and capsulesNature Made vs Micro Ingredients melatonin tablets and capsulesNatrol vs Piping Rock melatonin gummies
This is general information about prices and labels, not medical advice. Ask a doctor or pharmacist before starting a supplement, especially if you are pregnant, take medication, or have a health condition. These statements have not been evaluated by the Food and Drug Administration, and no supplement here is intended to diagnose, treat, cure, or prevent any disease. We don't sell the products; how we make money.
