Ever travel across multiple time zones or have a long flight, only to have jet lag ruin the start or end of your trip? That draining exhaustion, brain fog, and messed-up sleep can totally spoil the end of an amazing vacation or a productive business trip. Whether you're a seasoned globetrotter or planning your first big adventure, knowing how to tackle jet lag is crucial for enjoying your trip and getting back to normal life smoothly.
Sure, some tips like proper rest and hydration are your first lines of defense, but did you know the right supplements can seriously fast-track your recovery? They help reset your body's natural rhythms and fight off the stress of travel, getting you back to feeling like yourself in no time.
Here at Zaca, with over 15 years in the supplement game, we've got the insider knowledge to help you travel smarter and feel better. In this guide, we'll dive into the science of jet lag and uncover the best supplements (and herbs) to beat it!
Jet lag (also referred to as desynchronosis) is a condition that affects people when they cross time zones, and can be serious for people who travel by air. It happens when the body's biological clock is out of sync with the new time zone, which causes confusion and exhaustion (source: NHS).
However, the missing link in most literature is that there's evidence that points to jet lag being related to high altitude exposure as well due to cabin pressure and lower humidity dehydrating conditions. In fact, as you can see below, jet lag symptoms can be very similar to altitude sickness.
Jet lag symptoms may cause:
Jet lag symptoms typically begin within one to two days of crossing multiple time zones. They can last from a few days to over a week, depending on the number of time zones crossed and individual adaptability.
While your body will eventually adjust on its own, supplements can provide targeted support to make the transition smoother and faster. They work by addressing the physiological challenges of long-haul travel.
If you're looking to avoid jet lag, finding the right supplement can make all the difference.
As experienced supplement manufacturers since 2008, we've spent years researching the most effective solutions for jet lag. From chewables to patches, we've got you covered.
Here are the 6 best supplements for jet lag:
Don't suffer through a long flight, Zaca chewables are a fast and easy way to take the edge off your lag. Taking the Zaca supplement doesn't just make your trips much more enjoyable, but also helps you arrive at your destination refreshed, and ready for whatever is next.
Formulated with ingredients that are shown to help with high altitudes and hydration, this includes powerful nutrients such as glutathione and glutamine.
In fact, Glutathione alone was shown in research to be depleted up to 45% in high altitudes, just like flying in an airplane. Other nutrients such as Japanese Raisin and Glutamine will help you rehydrate, replenish and recover faster.
These chewables are packaged in travel-friendly packets that you can take on-the-go, bring in your luggage, and won't have any issues with TSA.
No matter if a short flight or a long overseas trip like to Europe, Zaca is a perfect travel companion to take allowing you to make the most of your trip. And with none of the potential side effects that come from melatonin.
For best use, take 2 Zaca chewables every few hours during your flight, then 2 chewables every day during your trip after arrival.
Outside of Zaca, No Jet Lag might be one of the other most unique formulas on the market. The No Jet Lag formula is another natural, plant-based supplement that helps you with jet lag when traveling.⁵
With 5 main ingredients such as Arnica Montana and Chamomilla, No Jet Lag tablets claim is to help alleviate body stress and fatigue due to disruptions in the body’s natural clock rhythm.
No Jet Lag is made in blister packs out of New Zealand by a company called Miers Laboratories.
To take No Jet Lag tablets, simply chew one every 2 hours during flight, including an extra one before and after landing.
(source)
Doctor's Best is a simple, melatonin-only tablet that aids in sleep.⁶
As melatonin can improve some jet lag signs, Doctor's Best Melatonin helps restore regular sleep cycles and enhances overall sleep.
While helping to get your sleep cycles back on track, avoid taking Doctor's Best Melatonin over long durations.
Each tablet contains 5mg of melatonin, which is recommended amount per each night taken. Directions are to take 1 tablet at bedtime.
(source)
If a drink is your preferred choice, 1Above effervescent drink tablets may be for you.⁷
1Above Jet Lag is a safe, effective and natural drink to aid travel. It contains pycnogenol, vitamins, and electrolytes to replenish your body. It is emphasized to boost and support your energy levels.
The effervescent tablet dissolves in water like any effervescent drink and comes in two different flavors including berry and citrus.
For best results, during flight take 1 effervescent tablet every 2-3 hours.
(source)
Flight Armour Jet Lag Pills are meant not only to hep jet lag but to support immunity.⁸
The key ingredients include Pine Bark Extract, which has been tested to reduce jet lag length and help blood flow. Other nutrients include antioxidants, minerals, probiotics and plant extracts that offers support to flying.
Suggested dosage of Flight Armour is to take 4 capsules every six hours during flight, and 4 capsules before and after flight.
(source)
Klova makes this jet lag patch that's designed for restful sleep and to help jet lag.
This jet lag patch is formulated with Melatonin, GABA, and Theanine. While Melatonin can help with sleep, be aware of the potential side effects we discussed above.
To use Kova's jet lag patch, simply peel off the patch and stick it on your arm before going to sleep. Keep the jet lag patch on through the night.
(source)
This concludes our list of the best supplements for jet lag based on years of research. Now you can feel comfortable to buy the best jet lag supplement for your next trip.
With over a decade of expertise in creating effective recovery supplements, we've identified the most powerful ingredients to help you fight jet lag. Many of which are in the jet lag supplements mentioned above, and also some are used independently.
Dehydration is one of the biggest—and most overlooked—culprits behind jet lag. The low humidity in airplane cabins can quickly dehydrate your body, leading to headaches, fatigue, and sluggishness.
Long flights can increase oxidative stress in the body due to factors like radiation exposure at high altitudes and recycled cabin air. This stress can weaken your immune system and leave you feeling run down.
Melatonin is a hormone your body naturally produces to regulate the sleep-wake cycle. When it gets dark, your brain releases melatonin to signal that it's time for sleep. When you travel across time zones, your natural melatonin production is disrupted.
Magnesium is an essential mineral involved in over 300 bodily functions, including muscle relaxation and nervous system regulation. Travel-related stress can deplete magnesium levels, making it harder to relax and sleep.
Vitamin B12 is crucial for energy production. A deficiency can lead to fatigue and weakness, which are common complaints with jet lag. Long flights and travel stress can take a toll on your energy levels, making B12 a valuable ally.
Found in green tea, L-theanine is an amino acid known for promoting a state of "calm focus." It increases alpha brain waves, which are associated with relaxation, without causing drowsiness.
Adaptogens are a class of herbs that help the body adapt to physical and mental stress. Travel is a significant stressor, and adaptogens or medicinal herbs can help build your resilience.
Supplements are most effective when combined with healthy travel habits.
Zaca chewables are the ultimate travel companion, designed to help you rehydrate, replenish, and recover faster. Specifically formulated for travelers, these chewables combine powerful ingredients to combat travel fatigue in a convenient, easy-to-take form. Unlike other options, Zaca chewables are free of melatonin, so you can take them anytime you need a boost—no matter where your journey takes you. TSA-friendly and individually packaged, they’re perfect for on-the-go use. Plus, they’re great-tasting, sugar-free, non-GMO, and trusted by thousands of travelers worldwide.
Our unique formula includes:
Pack Zaca chewables for your next trip and experience the difference, just pop a few in your pocket and take them during your flight and upon arrival to feel your best. Try Zaca chewables today and travel at your best!
Jet lag doesn't have to ruin your travel plans. By understanding its causes and taking a proactive approach, you can significantly reduce its impact. A smart combination of hydration, light exposure, and targeted supplements like glutathione, hydration support, antioxidants, and maybe melatonin, can help you reset your body clock and recover faster.
Pack smart for your next trip—add effective supplements like Zaca to your travel routine and land ready for your next adventure.
Flight attendants are masters of managing jet lag. They prioritize hydration, use blackout curtains to control light exposure, time their meals to the new time zone, and often use supplements to support their sleep and energy levels.
Yes, many "jet lag pills" or supplements can be effective. Products containing melatonin are scientifically proven to help reset the circadian rhythm. Others containing ingredients like glutathione, antioxidants, electrolytes, magnesium, L-theanine, and adaptogens can also help manage symptoms like stress and poor sleep.
While it varies by individual, melatonin is widely considered the best single supplement for resetting the sleep-wake cycle. However, a combination product that also addresses hydration and oxidative stress, like Zaca's chewables, can offer more comprehensive support.
Try to adapt to the new time zone as quickly as possible. If you arrive during the day, stay awake and get some sunlight. Avoid long naps, as they can make it harder to sleep at night. If you must nap, keep it short (20-30 minutes). If possible, a key tip is to get as close to the day (awake) and night cycle (sleeping) of your destination before your trip or during your flight.
A general rule of thumb is that it takes about one day to recover for each time zone crossed. However, with proactive strategies like using supplements and managing light exposure, you can often shorten this recovery period significantly. Additionally, other factors can contribute to symptoms similar to jet lag. These include changes in cabin pressure (having a high-altitude effect), limited sunlight exposure, and dehydration due to the dry airplane environment. While these symptoms can last only a day or two, they can negatively impact your arrival.
Yes, jet lag can result from high-altitude exposure during flights. Altitude sickness typically occurs at elevations between 4,000 and 8,000 feet. Although airplane cabins are pressurized, the oxygen levels inside are equivalent to being at an altitude of 5,000 to 9,000 feet (source: Healthline).
Therefore, altitude sickness can be a major factor in jet lag, and not just time zones. This makes sense when you look at how altitude sickness symptoms are so similar to jet lag --- including fatigue, headaches, and sleeping disturbance.
While melatonin is shown to be effective for jet lag when crossing more than four times zones, but it does not address all of the causes of jet lag. Melatonin is a naturally occurring hormone that helps the body stay in sync with the day and night cycles. It regulates your body's sleep-wake cycle, known as circadian rhythm.
The truth is that melatonin only works for multiple time zone travel, and sleeping issues. It does not work for other airplane travel issues related to high altitude and dehydration. When looking for the best supplements for jet lag, be aware that melatonin can be good for traveling overseas but is limited in helping with many other airplane travel issues and jet lag on smaller trips. Another negative with melatonin is the side effects that may include headache, dizziness, nausea and drowsiness --- and it is not recommended to take melatonin for long durations (source: Mayoclinic).
Jet lag is the unwelcome travel companion that often follows you home from a trip. That familiar feeling of exhaustion, brain fog, and disrupted sleep can turn the end of a perfect vacation or a productive business trip into a struggle. Whether you’re a frequent flyer or gearing up for your first overseas adventure, managing jet lag is key to making the most of your time away and easing back into your routine.
While rest and hydration are fundamental to recovery, the right supplements can significantly speed up the process. By supporting your body's natural rhythms and combating the stress of travel, supplements help you bounce back faster and feel more like yourself. In this guide, we'll explore the science behind jet lag and reveal the best supplements to help you conquer it. As a company with over 15 years of experience in the supplement industry, we'll provide the expert insights you need to travel smarter and feel better.
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