Thorne
Melaton-3
Capsules, 3 mg per serving. Rated for: Jet lag recovery
Large benefit, moderate certainty
Grade A. See how this score was built
Large benefit, moderate certainty
Grade A. See how this score was built
- Quality
Passed
NSF Certified for Sport. Independent testing confirms the label is accurate and free of contaminants.
- Honesty
Passed, with notes
Jet lag and body-clock claims are well supported. "Restful sleep" and help for age-related melatonin decline rest on weaker, low-certainty evidence. No disease or proof claims.
- Effect size
Large
About 1 in 2 travellers helped beyond placebo (number needed to treat: 2), with bigger benefits the more time zones crossed.
- Certainty
Moderate
Downgraded one level: the trials are small, mostly from the 1980s–90s, and rely on travellers' own ratings.
- Dose fit
Fits
Trials used 0.5–5 mg.
Where it lands: large effect and moderate certainty make grade A.
| Certainty / Effect | Large | Moderate | Small | Negligible |
|---|---|---|---|---|
| High | A | A | C | D |
| Moderate | A | B | C | D |
| Low | C | C | D | D |
| Very low | D | D | D | D |
Only grades A and B are listed. How we score
How much it helps
About 1 in 2 travellers helped beyond placebo (number needed to treat: 2), with bigger benefits the more time zones crossed.
Why melatonin might help
Your body's own darkness signal. It tells your brain that night has started, rather than knocking you out like a sleeping pill. That's why it helps most when your body clock is out of step, and least for ordinary trouble sleeping.
- A
Jet lag
Large benefit, moderate certainty
- B
Late body clock
Moderate benefit, moderate certainty
- C
Ordinary trouble falling or staying asleep
Small to moderate benefit, low certainty
- C
Sleep quality after 55
Small benefit, one specific form
- –
Shift work
Not yet reviewed
Who it works for
Adults flying across five or more time zones, especially eastward. Benefit is smaller on westward flights. Not for people with epilepsy or taking warfarin without medical advice.
Take near your new bedtime (10pm to midnight) at your destination for a few days. Taken early in the day, it can cause sleepiness and slow your adjustment.