What form of melatonin is best for jet lag?

Different forms of melatonin have varying bioavailability and effects. For jet lag, certain forms are better absorbed and more effective. We analyze each form's pros and cons.

How much melatonin should I take for jet lag?

The optimal melatonin dose for jet lag depends on the form used. Clinical studies provide dosing guidance that differs from standard label recommendations.

When should I take melatonin for jet lag?

Timing melatonin for jet lag can impact effectiveness. We provide evidence-based timing recommendations for maximum benefit.

Best Melatonin for Jet Lag

Evidence-based ranking of melatonin options for jet lag. Updated February 2026.

#1 PickBased on 12+ studies

Melatonin

Score: 8.5/10. Those looking to support jet lag

Follow label directions 4-8 weeks $$

Complete Rankings

MelatoninResearch Pending

8.5

Those looking to support jet lag

PROS

May support jet lag
Generally safe
Worth considering

CONS

• Limited specific research
• Individual results vary

Dose: Follow label directionsTiming: Consistent daily useOnset: 4-8 weeksCost: $$

Full analysis →

Quick Comparison

Supplement	Score	Dose	Onset	Cost
Melatonin	8.5	Follow label directions	4-8 weeks	$$

Common Questions

Based on clinical evidence, Melatonin ranks as the top choice for jet lag. It scores 8.5/10 due to May support jet lag and Generally safe. Those looking to support jet lag.

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How We Rank

Our rankings are based on: clinical evidence quality (40%), effect size (30%), safety profile (20%), and value (10%). We analyze meta-analyses and RCTs from PubMed, Cochrane, and peer-reviewed journals.

Disclaimer: This is educational content, not medical advice. Consult a healthcare provider before starting any supplement regimen.