Jet Lag (cont.)
Should I take melatonin?
Another option-a controversial one-is synthetic melatonin, which is
classified in the U.S. as a dietary supplement. A study in the Mar.
18,
1989, British Medical Journal reported that taking synthetic melatonin
tablets can help travelers restore normal sleeping patterns. In that
study,
20 volunteers traveling back and forth between New Zealand and
England
took daily doses of either 5 milligrams of melatonin or a placebo (a
blank, or sugar pill) before,
during, and after their flights. Those taking melatonin returned to
their
normal sleep patterns in 2.85 days on average compared with 4.15 days
for
those taking a placebo.
However, scientists in the U.S. and many other countries are not
yet
convinced that enough evidence exists to prove the efficacy of
over-the-counter (OTC) melatonin tablets. These scientists also point
out the
following:
1. No information has been compiled on the long-term
effects of
taking melatonin.
2. No watchdog measures are in place to assure
that all
OTC melatonin products meet minimum standards.
In an FDA
meeting held on June 8, 1999, Adrian Fugh-Berman, PhD, chairman of
the
National Woman's Health Network, argued that melatonin should not be
considered a dietary supplement and should be removed from the market as evidence of its efficacy was unproven and to some medical professionals, controversial.
However in 2005, MIT released the results of a meta-analysis of 17 peer-reviewed studies using melatonin. It showed that melatonin was effective in helping people fall asleep at doses of 0.3 milligrams (mg). Larger doses of melatonin seem to be less effective after only a few days' use.
For the purpose of treating jet lag, it is suggested that a dose between 0.3 mg and 5 mg of melatonin be taken on the first day you travel at the time you will want to go to sleep at your destination. This should be continued at bedtime for a few days once you are at your destination.
Be aware that higher doses of melatonin can cause sleepiness, lethargy, confusion, and decreased mental sharpness. Operating motor vehicles or heavy machinery should be avoided after taking your daily dose of melatonin.
Nevertheless, if you'd like to try melatonin tablets, check first with your health-care provider.
Last Editorial Review: 10/29/2007
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