Supplement Overview

• Melatonin is a hormone produced by the pineal gland. It has a central role in regulation of body rhythms.
• It is frequently used to induce sleep and to alleviate the symptoms of jet lag by assisting in realignment of body rhythms to the day-night cycle of the new time zone.
• Melatonin is effective in inducing sleep and a recent systematic review concluded that it is effective in reducing symptoms of jet lag following flights crossing five or more time zones.
• The benefit of melatonin is less for westward flights.
• The effect of melatonin on athletic performance at the new time zone is unclear.
• Use of melatonin must be correctly timed so that the opposite of the desired effect is avoided.

Concerns Associated with Supplement Use

• Side effects - sleepiness, headache, "fuzzy" head and dizziness.
• Due to large differences in plasma levels following a standard dose, individual effects are hard to predict.
• Melatonin should not be used in conjunction with sleeping pills or warfarin.
• Melatonin should not be by those who are pregnant, have a history of migraine or epilepsy or who have a personal or first degree family history of psychiatric disorder.
• Allergic reactions occur in about 1 in 240 users of melatonin.

Last Updated 3/1/07

This fact sheet has been prepared by the AIS Sports Nutrition as part of the AIS Sports Supplement Program. The AIS Sports Supplement Program has been designed for the specific needs of AIS athletes. It is recommended that other athletes and groups seek independent advice before using any supplement. © Australian Sports Commission 2007