Evidence brief · Supplement
Melatonin for Jet lag / circadian shift
Evidence grade B — Timing-dependent
- Overall grade
- Grade B
- Last revised
- 1
- graded outcome
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
1 at grade B — 1 graded row
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Jet lag / circadian shiftEvidence grade B
Timing-dependent
Moderatehigh
The evidence in words
The verdict
For jet lag / circadian shift, Melatonin earns evidence grade B (moderate effect, high consistency) — there is real evidence here. Timing-dependent
How it might work
It binds MT1/MT2 receptors to phase-shift the circadian clock and lower alertness. Because it is a timing signal, when you take it matters more than how much.
How to use it
0.3–1 mg, 30–60 minutes before the desired sleep time (or timed to the destination clock for jet lag). Bigger is not better.
Safety & cautions
Safe short-term; grogginess and vivid dreams at high doses. It is a hormone, so caution in pregnancy and with autoimmune conditions; long-term data in children are limited.
Bottom line
Use it as a clock-setter, not a sledgehammer: 0.3–1 mg timed correctly for jet lag, shift work, or delayed sleep phase. Skip the 10 mg megadoses.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Standard
- 0.3–1 mg, 30–60 min before target sleep time.
Goes with
- MelatoninRead the full Melatonin monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- Melatonin for Jet lagEvidence grade B — Best-supported useEvidence grade B
- Melatonin for Delayed sleep phaseEvidence grade B — Low-dose, timedEvidence grade B
- Melatonin for Sleep onset (insomnia)Evidence grade B — ~7 min fasterEvidence grade B
- Melatonin: dosage and how to take it0.3–1 mg, 30–60 min before target sleep time.Evidence grade B
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.