Best Vitamins for Jet Lag

While traveling is one of the best experiences to have, even multiple times a year, there is one annoying thing about it (besides packing): Jet lag is a common issue for people that travel through multiple time zones. And it never really gets easier. Jet lag can be exhausting, which is why supplementing your diet with essential micronutrients may be one of the best solutions to the problem. But what are the top vitamins for jet lag and how do you figure out a proper supplement regime? Let’s take a look.

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Jet lag is a phenomenon that mostly manifests itself through a disturbed sleeping pattern. While maintaining a healthy lifestyle with regular exercise and a balanced diet is a good thing, it may not be enough to combat the symptoms of jet lag. On the other hand, there are certain nutrients that may affect it. That’s where vitamin and supplement pills come in.

Travel is rewarding, but it can take a toll on your health.

Risks of Jet Lag

As we have mentioned above, as common as it is, jet lag isn’t harmless. In fact, there are serious health risks that are connected to jet lag. For this reason, you need to do something about it, especially if you are always on the road.

For many frequent travellers, it comes as a shock to learn that scientists are studying a link between jet lag and cancer. There is data to suggest that a disturbed sleep pattern caused by jet lag may ultimately lead to breast or prostate cancer.

Along with that is the fact that your memory is at stake here. Yes, due to the increased levels of cortisol caused by jet lag, you may end up with cognitive deficits such as damaged short and long-term memory.

This is why ensuring that you are adequately prepared for your travel trip, and then re-syncing yourself back to your home routine as soon as possible, is the key to avoiding the potentially dangerous health risks associated with jet lag.

Travel can take a toll on your health, but not if you’re prepared.

Best Vitamins for Jet Lag

The point of vitamins and supplements, in general, is to help you ingest enough of the essential micronutrients that your body needs. As such, you should only incorporate these in an already balanced and healthy diet, which means that relying solely on pill vitamins is not going to work.

On the other hand, if you are making the right choices, and you are informed of what happens with your body during the jet lag process, then some of these vitamins may be of great help.

Let’s start with melatonin. It is one of the key supplements to help you get back to your normal circadian rhythm. Melatonin is responsible for calming you down and ensuring that you have a good night’s sleep. Taking 0.5 milligrams anywhere from 30 to 60 minutes before your bedtime is a smart decision if you want to decrease jet lag symptoms.

Another essential supplement that you might want to take is pycnogenol. While it may not help you sleep, it is a supplement that will prevent deep-vein thrombosis. This medical problem is quite prevalent when it comes to long flights, especially when changing multiple time zones.

Along with pycnogenol, Vitamin D can be of great assistance, as much like melatonin, it may contribute to settling your sleep pattern and allowing your body to re-sync. The thing is, Vitamin D is not often found in regular food, which is why taking 2000 IU on a daily basis can make a critical difference.

Now, the one that you might have already guessed is Vitamin B12. Vitamin B12 plays a critical role in maintaining normal energy levels and your memory, which, as we have mentioned above, is at stake when it comes to jet lag. Two pills of Vitamin B12 a day can go a long way when it comes to preventing the symptoms of crossing different time zones

There are multiple products on the market that incorporate lemon and ginger in this mix. So if what you are looking for is good digestion, circulation, and increased energy levels, then getting MegaFood B12 Energy is the right thing to do. There’s even a vegan option.

When talking about MegaFood products, they have one of the best supplement blends out there, and that is the mineral and herbal dietary supplement that promotes restful sleep. The product is called Dream Release and stands as one of the most effective products when it comes to promoting a natural sleep pattern.

Last but not least is folate, which can contribute to a good mood and promote a better sleep routine, which can be tough to get back into when you have been traveling long distances.

Folate is great for a restful sleep, but an absolute must-have for prenatal care. It is strongly recommended that women take folic acid before even becoming pregnant, so if starting a family is on your mind at all, don’t put it off, get on folate supplements now.

How to Travel with Vitamins

Now that you know what vitamins to take when it comes to jet lag, you should consider investing in a product such as a pill case organizer. It will be practical both in the comfort of your home and for your travel trips.

Our top recommendation is the LeanTravel 7 Day Case Organizer, which is compact, convenient, and features enough plastic cases to support 21 days worth of pills and vitamins. On top of all that, this product features a wallet of five compartments in which you can put stuff like documents and important notes.

Roundup of the best pill organizers for travel ≫

Overall, a product of this kind is something many would have the benefit of, especially if you are frequently on the road and you have problems with jet lag.


Jet lag is something that no-one enjoys. As such, preventing or putting an end to it as soon as possible is a must. While living a healthy lifestyle can contribute to decreasing the symptoms, adding some supplements to your calculation is a smart decision. We have highlighted the best vitamins for jet lag on the market, and now it is your turn to go ahead and stock up on them.

Happy travels!


We prefer to source information from high-quality, academically rigorous sources. These are the references we used to develop this article:

  1. Hassan A, Ahmad J, Ashraf H, Ali A. Modeling and analysis of the impacts of jet lag on circadian rhythm and its role in tumor growth. PeerJ. 2018;6:e4877. Published 2018 Jun 6. doi:10.7717/peerj.4877
  2. Cho K, Ennaceur A, Cole JC, Suh CK. Chronic jet lag produces cognitive deficits. J Neurosci. 2000 Mar 15;20(6):RC66.