Jet lag can leave you feeling exhausted, unfocused, and out of sync. But the right supplements and strategies can help you recover faster. Here’s a quick breakdown of the best options:
- Melatonin: Helps reset your internal clock. Take 1–3 mg 30 minutes to 2 hours before your target bedtime.
- Magnesium: Promotes relaxation and better sleep. Aim for 310–320 mg/day (women) or 400–420 mg/day (men).
- NMN (Nicotinamide Mononucleotide): Boosts cellular energy and supports circadian rhythm. Take 250–500 mg daily, starting a few days before travel.
- Probiotics: Maintains gut health during travel. Start 1 week before your trip and continue daily.
- Ginger: Eases nausea and digestive discomfort. Use fresh ginger, tea, or supplements as needed.
Key Jet Lag Tips:
- Adjust your sleep schedule before travel.
- Get natural light exposure at your destination.
- Stay hydrated and avoid alcohol or caffeine close to bedtime.
How to Defeat Jet Lag, Shift Work & Sleeplessness
Top Supplements for Jet Lag Recovery
Crossing multiple time zones can throw your body’s internal clock completely off balance, leaving you feeling groggy, sleepless, and out of sync. Luckily, certain supplements can help your body adjust more quickly. Among the most effective are melatonin, magnesium, and NMN, each addressing different aspects of recovery to restore your natural sleep-wake cycle. Let’s break down how these work.
Melatonin: Resetting Your Sleep Cycle
Melatonin is the hormone that signals your body it’s time to sleep. When you travel, your natural melatonin production remains tied to your home time zone, which is why you might find yourself wide awake at midnight in a new destination.
Taking melatonin supplements helps reset your internal clock by adjusting your circadian rhythm and making it easier to fall asleep at the appropriate local time. This adjustment also impacts your exposure to light and dark the following day, further aiding the realignment process [4].
The research on melatonin for jet lag is compelling. Eight out of ten clinical trials show that taking melatonin close to your target bedtime can significantly reduce jet lag symptoms when crossing five or more time zones [2]. In fact, for every two people who use melatonin correctly, one experiences noticeable relief from jet lag [2].
"Taking melatonin will do two things: First, it will help shift the timing of the circadian clock to help you overcome jet lag more quickly. Second, it will help you sleep when you are transitioning between time zones by telling the brain to sleep at a different time than normal."
- Steven W. Lockley, Ph.D., Chief Scientist, Timeshifter [4]
How to use melatonin effectively: Take 1-3 mg about 30 minutes to two hours before your planned bedtime at your destination [4][5]. While doses ranging from 0.5 mg to 5 mg are effective, higher doses like 5 mg tend to help people fall asleep faster [2]. For best results, dim your lights and avoid screens when taking melatonin, as blue light can interfere with its effectiveness [5].
Timing is everything - your body naturally begins producing melatonin 2-3 hours before sleep, so syncing your supplement with your intended bedtime is key [4]. Pair melatonin use with proper daytime light exposure for optimal results.
Magnesium: Supporting Relaxation and Sleep
Magnesium is a critical mineral for promoting muscle relaxation and improving sleep quality, especially REM sleep. Unfortunately, jet lag can deplete magnesium levels, just when your body needs them most [6]. Magnesium also supports sleep by boosting melatonin production, increasing calming GABA levels, and lowering cortisol, the stress hormone [6].
A surprising 50% of Americans don’t get enough magnesium from their diet, making supplementation especially helpful during travel when stress can further strain your body [8].
Two forms of magnesium stand out for jet lag recovery:
- Magnesium citrate: Known for its relaxation benefits, it also has a mild laxative effect, which can help combat travel-related constipation [6].
- Magnesium glycinate: Highly absorbable and gentle on the stomach, this form is ideal for those with sensitive digestion [6][7].
"Magnesium may help with sleep problems, especially if they are related to scenarios which are caused by a deficiency of magnesium, such as leg cramps."
- Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician [8]
Dosage recommendations: Women should aim for 310-320 mg daily, while men should target 400-420 mg [6]. Start with a low dose and increase gradually to avoid any digestive discomfort. For the best results, take magnesium about an hour before bedtime to encourage relaxation and improve sleep quality.
NMN: Boosting Cellular Energy and Recovery
While magnesium helps you relax and sleep, NMN works at a deeper level, supporting cellular energy and overall recovery. NMN increases NAD+ levels, a molecule essential for DNA repair, metabolism, and circadian rhythm regulation [9]. This connection between NAD+ and your biological clock makes NMN particularly useful for adapting to new time zones.
Harvard researcher David Sinclair highlights the role of NAD+ in jet lag:
"We think it's one of the reasons you also get jet lag, is your NAD cycles are out of whack... What's interesting about this is that NAD isn't being driven by the clock, the clock is being driven by NAD."
- David Sinclair, PhD [12]
By activating proteins called sirtuins, NMN helps regulate your biological clock, enabling your body to adjust to new time zones faster. It also combats the fatigue that often accompanies long flights [9][10].
As we age, NAD+ levels naturally decline - by age 50, we have about half the NAD+ levels we had in our 20s, which may explain why older travelers often struggle more with jet lag [11]. NMN supplementation can help restore these levels, making it easier for your body to bounce back.
| Age Group | Recommended Dose | Administration | Safety |
|---|---|---|---|
| 18-50 years | 250-500 mg/day | Capsule/powder | ✅ Well tolerated |
| 50+ years | 300-600 mg/day | Capsule/sublingual | ✅ Consult physician |
How to use NMN for jet lag: Start taking NMN a few days before your trip to build up NAD+ levels, and continue throughout your travels [9]. Pairing NMN with light exposure at your destination can enhance its effects. A daily dose of 250-500 mg is generally considered safe for healthy adults [9].
For those seeking a high-quality option, MASI Longevity Science produces NMN supplements crafted in Germany with pharmaceutical-grade ingredients and tested in Switzerland for purity. Their NMN is designed to support cellular health and energy, making it a great choice for travelers aiming to reduce jet lag’s toll.
Natural Remedies for Better Sleep and Recovery
Herbal remedies can play a helpful role in easing travel stress and improving sleep quality, making them valuable for recovering from jet lag. Below, we’ll explore some key natural options that promote relaxation and alertness during the recovery process.
Valerian Root and Ashwagandha for Relaxation
Valerian root is known for its ability to help people fall asleep faster, improve sleep quality, and promote deeper sleep cycles [13]. Its effects are gentle, making it a safer option compared to traditional sleep medications. Studies have shown that valerian root typically has minimal to no side effects when compared to a placebo [13]. Additionally, it carries a lower risk of dependency than melatonin [15].
Ashwagandha, on the other hand, is an adaptogen that helps reduce cortisol levels and supports nervous system balance, fostering a sense of calm [14]. It can be taken in the evening to encourage restful sleep or in the morning to combat fatigue [14]. Research suggests starting with a low dose, typically between 250 and 600 mg per day, and gradually increasing it based on how your body responds [14]. Ashwagandha can also be paired with other calming remedies like herbal teas, magnesium, or even coconut water to enhance its effects [14].
Safety Tip: Be cautious when using ashwagandha, as it may interact with certain medications and supplements. Avoid combining it with alcohol, other sedatives like valerian or St. John’s wort, or medications for conditions such as thyroid disorders, blood thinning, immune suppression, sleep disorders, diabetes, or high blood pressure [19].
"Ashwagandha induces the release of neurotransmitters that have an inhibitory effect on the central nervous system, meaning that signals between nerve cells are transmitted more slowly."
- Dr. Kacper Nihalani [19]
Before adding ashwagandha to your routine, consult a healthcare professional. Introduce new remedies gradually and avoid combining multiple supplements at once to ensure safety and effectiveness [19].
L-Theanine for Relaxation Without Drowsiness
L-theanine is a natural compound that promotes relaxation without causing drowsiness. It works by increasing alpha brain waves and elevating levels of calming neurotransmitters like GABA, serotonin, and dopamine, while also reducing cortisol levels [28, 30]. This creates a state of calm focus, making it particularly useful for managing daytime anxiety and improving concentration [16].
For best results, take L-theanine in the morning or early afternoon to maintain a relaxed yet alert state throughout the day. While tea contains about 25–60 mg of L-theanine per serving [17], therapeutic doses typically range from 100 to 200 mg per day [16]. Start with a lower dose and adjust as needed, monitoring how your body reacts. The FDA considers L-theanine safe in amounts up to 250 mg per serving [17]. It may also support better sleep by reducing nighttime awakenings and counteracting caffeine’s disruptive effects [18].
| Natural Remedy | Primary Benefit | Best Timing | Typical Dose | Advantage |
|---|---|---|---|---|
| Valerian Root | Promotes deep sleep | 30–60 minutes before bed | 300–600 mg | Non-habit forming |
| Ashwagandha | Reduces stress | Evening (sleep) or Morning (energy) | 250–600 mg | Adaptogen properties |
| L-Theanine | Relaxation with focus | Morning/Afternoon | 100–200 mg | No drowsiness |
These natural remedies are most effective when used as part of a broader strategy to combat jet lag. While generally safe, it’s always a good idea to consult with a healthcare provider before starting any new supplements, especially if you’re on medication or have existing health concerns.
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Supporting Digestive Health While Traveling
Travel can throw your digestive system off track. Changes in diet, water quality, and daily routines often disrupt gut balance. In fact, 30–70% of travelers experience digestive issues like diarrhea while on vacation [20]. Annually, about 10 million people - 20 to 50% of international travelers - deal with traveler’s diarrhea [21].
Gut health plays a key role in maintaining energy levels, supporting immune function, and aiding recovery. A stable digestive system ensures better nutrient absorption and helps you bounce back from jet lag more effectively. Luckily, targeted supplements can help keep your gut in check while you’re on the move. Let’s dive into how these supplements can support your digestive health during your travels.
Probiotics for Gut Balance
Probiotics are a go-to for maintaining a healthy gut, especially when travel introduces new foods, unfamiliar water sources, stress, and irregular sleep patterns. To get the most out of probiotics, start taking them about a week before your trip, continue daily throughout your travels, and stick with them for several days after you return home [20].
Look for probiotics with clinically studied strains like Lactobacillus rhamnosus GG. A high-quality supplement with 10 billion CFUs can help support digestion and may ease occasional issues like diarrhea, gas, and bloating [20]. For families, kid-friendly options are available in convenient packets with the same proven strains [20].
Probiotics do more than just support digestion. They help prevent harmful bacteria and toxins from sticking to your gut lining, strengthen your immune defenses in unfamiliar environments, and improve nutrient absorption. As Dirk Gevers, Ph.D., Seed’s Chief Scientific Officer, explains:
"Gut microbiome resilience is not just about one issue like normalizing bowel movements - it's about helping your gut ecosystem stay stable through stress, new foods, and routine changes" [22].
Here’s a practical tip: Always pack probiotics in your carry-on luggage. Heat exposure in checked baggage can reduce their effectiveness [22]. Alongside probiotics, ginger is another natural option for digestive support.
Ginger for Digestive Comfort
Ginger has been a trusted remedy for digestive issues for centuries, with roots in traditional practices like Ayurveda [24]. Its active compound, gingerol, is known to reduce inflammation, promote gastric motility, ease nausea and vomiting, stimulate digestive enzymes, and help restore gut balance [24].
For travelers, ginger is a versatile ally. It can ease nausea caused by motion sickness, soothe discomfort from trying unfamiliar foods, and even offer antimicrobial protection against bacteria and fungi encountered in new environments [23][24]. For those with IBS or IBD, ginger can further aid digestion by improving gastric motility and reducing abdominal discomfort [23].
There are plenty of ways to incorporate ginger into your travel routine. You can steep fresh ginger in hot water with lemon and honey to relieve bloating, take ginger supplements, grate fresh ginger into your meals, or sip on warm ginger tea. For quick relief, candied ginger or ginger chews are handy options - just be mindful not to exceed 4 grams of ginger per day [25].
If convenience is key, ginger supplements are widely available and easy to pack for your trip.
| Supplement | Primary Benefit | Best Timing | Key Advantage |
|---|---|---|---|
| Probiotics | Supports a healthy gut balance | Start 1 week before travel, daily | Builds resilience against travel-related digestive issues |
| Ginger | Reduces nausea and inflammation | As needed during travel | Multi-action benefits: anti-nausea, anti-inflammatory, antimicrobial |
Caring for your digestive health goes beyond just feeling comfortable. A well-functioning gut helps your body absorb nutrients efficiently, strengthens your immune system, and speeds up recovery from travel-related stress - making it an essential part of staying well on your adventures.
Complete Strategies for Faster Jet Lag Recovery
Supplements can give you a helpful boost when recovering from jet lag, but the real magic happens when you combine them with smart lifestyle changes. Pairing these adjustments with supplements creates a well-rounded plan to bounce back faster. Let’s dive into some key strategies that, when used together, can make jet lag recovery much smoother.
Light Exposure and Sleep Adjustment
Light exposure is one of the most effective ways to reset your internal clock. Once you arrive at your destination, aim to get natural light based on your target sleep schedule. For example, if your goal is to wake up earlier, prioritize morning light exposure. On the flip side, if you need to stay up later, evening light can help. Avoid light during times that conflict with your desired sleep pattern, especially during the early adjustment period. The next day, extend your exposure to light earlier in the day to help your body align with the new time zone.
Start prepping for the time change 1–2 days before your trip by gradually shifting your sleep and wake times by about an hour each day to match your destination’s schedule [1][27]. Limiting light - especially from electronic devices - during your planned sleep periods can also help prevent disruptions to your adjustment [1].
Keep in mind that eastward travel tends to be harder for most people, requiring extra planning. Sticking to a consistent sleep schedule, even on weekends, can further support your body’s transition [27]. And don’t overlook hydration - it plays a key role in easing the strain of travel on your body.
Hydration and Healthy Lifestyle Habits
Hydration is a critical part of jet lag recovery. Airplane cabins can leave you dehydrated, which can worsen jet lag symptoms like fatigue and brain fog [29][30]. Start hydrating before your flight and continue sipping water regularly throughout your journey. Avoid dehydrating drinks like alcohol and caffeine, as they can make the problem worse [32].
Your diet also matters. Opt for lighter meals centered around fruits and vegetables to help your digestion adjust to the new time zone [1]. Physical activity, even something as simple as stretching or walking, can help reset your internal clock and improve how you feel [1].
Be mindful of substances that can disrupt your recovery. Limit alcohol consumption during and after your flight to protect your sleep quality and hydration levels. Use caffeine sparingly to stay alert, but avoid it later in the day to prevent it from interfering with your sleep [1].
Adding MASI Longevity Science to Your Routine
To complement these lifestyle changes, MASI Longevity Science supplements can provide extra support for cellular recovery and circadian alignment. Their formulations are designed to work alongside hydration and healthy habits to enhance your body’s natural recovery processes.
- NMN (Nicotinamide Mononucleotide): Helps regulate your body’s biorhythms and counteracts stress-related mitochondrial damage caused by travel [26][31].
- Resveratrol: Boosts cellular health and helps your body adjust to new routines [28].
- TMG (Trimethylglycine): Supports methylation processes, working in tandem with NMN [26].
- Spermidine: Aids in cellular renewal, helping your body recover more efficiently from travel stress.
"Staying hydrated and maintaining proper nutrition supports our energy levels and metabolism during travel... Supplements such as NMN, Resveratrol, and Spermidine further support cellular health, enhancing the body's ability to adapt to new routines." - MASI Longevity Science [28]
Other MASI supplements, like Vitamin D3+K2 for overall wellness and Magnesium Citrate for better sleep and relaxation, can further enhance your recovery [26]. MASI products are made in Germany with pharmaceutical-grade ingredients and undergo independent testing in Switzerland to ensure purity and effectiveness.
By combining strategic light exposure, consistent hydration, healthy habits, and targeted supplementation, you can create a comprehensive plan for jet lag recovery. While it typically takes 4–6 days for your body to fully adjust [3], this approach can significantly reduce the intensity and duration of your symptoms.
| Strategy Component | Primary Benefit | Optimal Timing | Key Advantage |
|---|---|---|---|
| Natural Light Exposure | Realigns circadian rhythm | Morning at destination | Most effective for resetting your clock |
| Hydration Focus | Fights dehydration effects | Before, during, and after flight | Supports energy and mental clarity |
| MASI NMN + Resveratrol | Boosts cellular adaptation | Daily during travel period | Aids in the body's adjustment process |
Conclusion: Key Takeaways for Jet Lag Recovery
Jet lag disrupts the routines of about 2 in 3 travelers crossing multiple time zones, but combining the right supplements with smart lifestyle strategies can significantly shorten recovery time [3]. While your body naturally needs about one day per time zone to adjust, targeted supplementation can help speed up the process [26][36].
Each supplement has its own role in helping your body reset. Melatonin is a standout option, widely recognized for its effectiveness when used correctly. Research supports taking 1–3 mg of fast-release melatonin at bedtime in the new time zone to help regulate your sleep cycle [4][26]. As Steven W. Lockley, Ph.D., Chief Scientist at Timeshifter, points out:
"Melatonin is helpful in reducing jet lag, but you must use the right type and dose at the right time, and also time light exposure and light avoidance correctly" [4].
Magnesium is another valuable tool, promoting relaxation and improving sleep quality by easing muscle tension and reducing stress. A pre-bedtime dose within the recommended daily limits - 400–420 mg for men and 320–360 mg for women - can enhance your rest [26][33].
For morning supplementation, NMN (Nicotinamide Mononucleotide) offers benefits for cellular energy and circadian rhythm regulation. A dose of 250–500 mg in the morning in your destination's time zone can help align your sleep–wake cycle and address travel-related cellular stress [26][34]. MASI Longevity Science’s pharmaceutical-grade NMN, paired with Resveratrol and other supplements, provides additional support for your body’s adjustment.
To boost the effectiveness of these supplements, combine them with lifestyle habits such as timed light exposure, proper hydration, and consistent meal schedules [4][26].
"The best remedy for jet lag involves gradually adjusting your sleep wake cycle to the new time zone, using light exposure to reset your circadian clock, and possibly using supplements like NAD+ boosters and melatonin to promote sleep."
– Dr. Elena Seranova, Ph.D. [26]
For frequent travelers - especially the 70% of business travelers who often experience jet lag symptoms - having a solid plan is crucial [35]. Start preparing 1–2 days before your trip by shifting your sleep schedule, packing the necessary supplements, and adopting strategies to help your body adapt faster. While full adjustment may take 4–6 days, this comprehensive approach can reduce the severity and duration of symptoms [3].
FAQs
What’s the best way to take melatonin for jet lag recovery?
To tackle jet lag, try taking melatonin about 30 minutes to 2 hours before your planned bedtime at your destination. Begin this practice a few days before your trip, timing your melatonin intake to match the local bedtime (usually between 10:00 PM and midnight). This approach can help your body start adapting to the new time zone in advance.
For even better results, combine melatonin with smart light exposure habits. Get plenty of natural daylight during the day, and in the evening, reduce your exposure to blue light from screens. Together, these steps can help reset your internal clock more efficiently.
How can NMN supplements help with jet lag recovery?
NMN supplements might help ease jet lag by assisting your body in adapting to new time zones more efficiently. These supplements work by increasing nicotinamide adenine dinucleotide (NAD+) levels, a molecule essential for regulating your circadian rhythms and sleep-wake cycles. This boost can help reduce common jet lag issues like fatigue, disrupted sleep, and trouble concentrating.
By enhancing cellular energy production and helping to reset your internal clock, NMN could make you feel more energized and speed up your recovery after traveling. Adding NMN to your routine might be a science-supported way to smooth the transition and support your post-travel recovery.
Can supplements and lifestyle changes help you recover from jet lag faster?
Yes, pairing supplements with lifestyle tweaks can make a big difference in how quickly you bounce back from jet lag. For example, melatonin is a go-to for helping reset your sleep-wake cycle - just make sure to take it at the right time based on your destination's time zone. Supplements like magnesium can also be beneficial, as it helps relax your body and supports better sleep. Additionally, NMN may aid in restoring cellular energy, which often takes a hit during long-distance travel.
On the lifestyle side, simple changes can be just as impactful. Gradually shifting your sleep schedule before your trip, staying well-hydrated, and soaking up natural sunlight are great ways to help your body adjust to a new time zone. Combining these habits with the right supplements offers a well-rounded approach to recovering faster and feeling more energized after your journey.
