This guide is for educational purposes only and does NOT constitute medical advice.
Melatonin is a hormone supplement with real physiological effects and potential risks. You must consult with a qualified healthcare provider before taking melatonin, especially if you have any medical conditions, take medications, are pregnant, breastfeeding, or under 18 years old.
Melatonin supplements are not regulated by the FDA and quality varies significantly between brands. The information below is based on scientific research but individual responses vary.
By using this information, you acknowledge that you assume all risk and responsibility for your health decisions.
What is Melatonin?
Melatonin is a hormone naturally produced by your pineal gland in response to darkness. It signals to your body that it's time to sleep and helps regulate your circadian rhythm.
As a supplement, melatonin can help shift your circadian rhythm when taken at strategic times. For jet lag, it's most effective for eastward travel (when you need to advance your sleep schedule).
Who Should NOT Take Melatonin
Do NOT take melatonin if you:
- Are pregnant or trying to become pregnant
- Are breastfeeding or nursing
- Are under 18 years old (unless prescribed by a doctor)
- Have an autoimmune disorder (lupus, rheumatoid arthritis, etc.)
- Have epilepsy or a seizure disorder
- Have depression or other mood disorders (unless approved by your psychiatrist)
- Are taking immunosuppressants, blood thinners, or diabetes medications
- Have liver or kidney disease
- Have a bleeding disorder
- Have high or low blood pressure (consult doctor first)
This list is not exhaustive. Always consult your healthcare provider before taking any new supplement.
Medication Interactions
Melatonin may interact with many common medications. Consult your doctor if you take:
May Increase Effects:
- • Blood pressure medications
- • Blood thinners (warfarin)
- • Diabetes medications
- • Immunosuppressants
- • Sedatives or sleep aids
May Decrease Melatonin:
- • Caffeine
- • Some antidepressants (SSRIs)
- • Birth control pills
- • Some blood pressure meds
- • Fluvoxamine
Proper Usage for Jet Lag
Recommended: 0.5 to 1 mg
Research shows that low doses (0.5-1 mg) are just as effective as higher doses for circadian rhythm adjustment, with significantly fewer side effects.
Maximum: 3-5 mg (higher doses don't work better and cause more side effects)
Form: Use fast-release/immediate-release tablets, NOT extended-release formulations
Take melatonin 30-60 minutes before your target bedtime (the time you want to fall asleep at your destination).
Example for Eastward Travel (New York → London):
- • Normal bedtime: 11:00 PM EST
- • London bedtime goal: 11:00 PM GMT (6:00 PM EST)
- • Days before trip: Take melatonin at 5:00-5:30 PM EST, gradually shifting earlier
- • After arrival: Take at 10:00-10:30 PM local (London) time
⚠️ Important: Taking melatonin at the wrong time can shift you in the wrong direction. Follow your jet lag plan carefully.
Use melatonin for 3-5 days maximum for jet lag. Start 1-2 days before departure and continue for 2-3 days after arrival, or until fully adjusted.
Long-term daily use of melatonin is not well-studied and not recommended without medical supervision.
Possible Side Effects
Common side effects (usually mild):
- • Drowsiness or grogginess
- • Headache
- • Dizziness
- • Nausea
- • Vivid dreams or nightmares
- • Irritability
Stop taking melatonin and contact a doctor if you experience:
- • Severe headache or dizziness
- • Chest pain or rapid heartbeat
- • Severe nausea or vomiting
- • Depression or mood changes
- • Seizures
- • Allergic reaction (rash, difficulty breathing)
Choosing Quality Melatonin
Melatonin supplements are not regulated by the FDA. Studies have found that:
- Actual melatonin content can vary from 83% less to 478% more than labeled
- 26% of supplements tested contained serotonin (an undisclosed ingredient)
- Quality varies dramatically between brands
Look for:
- ✓ Third-party testing (USP, NSF, or ConsumerLab certification)
- ✓ Reputable brands with quality control
- ✓ Clear ingredient lists with no additives
- ✓ Fast-release or immediate-release formulation
- ✓ Low doses available (0.5-1 mg tablets)
Alternatives to Melatonin
If you can't or don't want to use melatonin, you can still successfully manage jet lag:
- Light exposure timing is the most powerful tool and works without supplements
- Sleep hygiene: Dark, cool room; no screens before bed; consistent routine
- Strategic caffeine: Use carefully timed caffeine to help stay awake when needed
- Exercise timing: Morning exercise for eastward, evening for westward travel
Many people successfully adjust without melatonin using proper light exposure alone.
Final Reminder: This information does not replace professional medical advice. Every person's health situation is unique. What works safely for one person may be dangerous for another. Always consult with your doctor or pharmacist before taking melatonin or any supplement.