Nutrition & Supplements

Meal Timing as a Circadian Signal

Food intake is an important zeitgeber that can influence your circadian rhythm, particularly in peripheral organs like the liver, pancreas, and digestive system. While not as powerful as light for the master clock in your brain, meal timing can support your jet lag adjustment strategy.

Strategic Meal Timing

The Basic Principle

Eat meals according to your destination's schedule, not when your body says it's hungry. This helps synchronize your peripheral clocks with the new time zone.

Before Departure

• Gradually shift meal times: Move breakfast, lunch, and dinner 30-60 minutes per day in the direction you're traveling
• Eastward travel: Eat meals progressively earlier
• Westward travel: Eat meals progressively later
• Maintain regular timing: Consistent meal times reinforce circadian rhythms

During the Flight

• Set watch to destination time: Helps mentally prepare for new schedule
• Eat when it's mealtime at destination: Request meals accordingly or bring your own food
• Refuse meals at wrong times: If it's nighttime at destination, skip the meal or have a light snack
• Hydrate consistently: Water throughout flight maintains physiological function

After Arrival

• Eat on local schedule: Even if not hungry, have meals at destination times
• Don't skip meals: Regular eating helps entrain circadian rhythm
• Breakfast is crucial: Morning meal signals the start of your active phase
• Lighter dinner: Heavy evening meals can interfere with sleep

The Argonne Anti-Jet Lag Diet (Historical Interest)

Developed by the Argonne National Laboratory, this diet alternated "feast" and "fast" days before travel. While historically popular, current evidence doesn't strongly support its effectiveness beyond basic meal timing principles.

Modern consensus: Focus on meal timing rather than feast/fast cycling.

Caffeine Management

How Caffeine Affects Circadian Rhythms

Caffeine works by:

• Blocking adenosine: Reduces sleepiness and increases alertness
• Delaying circadian phase: Evening caffeine can shift your clock later
• Suppressing melatonin: Can interfere with sleep preparation
• Peak effect: 30-60 minutes after consumption
• Half-life: 3-5 hours (longer in some individuals)

Strategic Caffeine Use for Eastward Travel

• Morning caffeine: Use to help wake up at earlier time
• Cut off by early afternoon: Stop 6-8 hours before target bedtime
• After arrival: Morning coffee helps maintain alertness
• Avoid afternoon/evening: Can interfere with earlier bedtime

Strategic Caffeine Use for Westward Travel

• Delay morning caffeine: Wait to consume until slightly later
• Afternoon caffeine acceptable: Can help you stay up later
• After arrival: Use in late afternoon to maintain alertness until destination bedtime
• Still cut off 3-4 hours before bed: Even when staying up late

Caffeine on the Flight

• If you need to sleep: Avoid caffeine 4-6 hours before planned sleep time
• If you need to stay awake: Strategic doses every 3-4 hours
• Moderate intake: 100-200mg doses (one cup of coffee)
• Pair with movement: Walk around after consuming caffeine

Individual Sensitivity

Caffeine metabolism varies widely:

• Fast metabolizers: Can handle caffeine later in day
• Slow metabolizers: May need to stop by noon
• Know your tolerance: Don't experiment during important travel
• Age factors: Older adults often more sensitive to caffeine

Melatonin Supplementation

What Is Melatonin?

Melatonin is a hormone naturally produced by your pineal gland in response to darkness. It signals to your body that it's time to prepare for sleep and is a key regulator of circadian timing.

How Melatonin Helps with Jet Lag

• Phase shifting: Can help advance or delay circadian rhythm
• Sleep initiation: Promotes sleepiness when taken at right time
• Timing is critical: Effects depend on when you take it

Melatonin for Eastward Travel

• Before departure: Take 3-4 hours before new target bedtime
• Dosage: 0.5-3mg (lower doses often sufficient)
• After arrival: Take in early evening (6-8 PM) at destination
• Continue: Use for 3-4 nights or until adjusted
• Combine with light avoidance: Dim lights when taking melatonin

Melatonin for Westward Travel

• Generally less helpful: Delaying sleep is easier without supplementation
• If used: Take very late evening/early night at destination
• Alternative: Bright light in evening is more effective for westward

Important Melatonin Considerations

• Consult your doctor: Especially if you have medical conditions or take medications
• Not FDA regulated: Quality and dosage vary by brand
• Start with low dose: 0.5-1mg often sufficient; high doses (10mg+) not more effective
• Timing matters more than dose: Taking at wrong time can worsen jet lag
• Side effects: Some people experience grogginess, vivid dreams, or headaches
• Not for everyone: Pregnant women, children, those with autoimmune diseases should avoid
• Drug interactions: Can interact with blood thinners, diabetes medications, immunosuppressants

Hydration

Why Hydration Matters

• Airplane cabin humidity: Very low (10-20%), leads to dehydration
• Dehydration symptoms: Fatigue, headaches, reduced cognitive function
• Mimics jet lag: Makes jet lag symptoms worse
• Affects sleep quality: Dehydration can disrupt sleep

Hydration Strategies

• Before flight: Well-hydrated but not excessive (to avoid frequent bathroom trips)
• During flight: 8 ounces of water per hour is a good guideline
• After arrival: Continue adequate hydration
• Electrolytes: Consider electrolyte drinks for very long flights
• Avoid excessive caffeine/alcohol: Both are diuretics

Alcohol and Jet Lag

Why Alcohol Is Problematic

• Disrupts sleep architecture: Reduces REM sleep and causes fragmented sleep
• Dehydration: Worsens already-dehydrating flight environment
• Cognitive impairment: Compounds jet lag's effects on mental performance
• Altitude effects: Alcohol affects you more strongly at altitude

Recommendations

• Avoid or minimize: Best to skip alcohol on flight
• If drinking: One drink maximum, early in flight
• Compensate: Extra water for each alcoholic drink
• After arrival: Limit alcohol until circadian rhythm adjusted

Specific Nutrients and Supplements

Evidence-Based Supplements

Melatonin: (discussed above) - Strong evidence for jet lag

Magnesium:

• May improve sleep quality
• Dosage: 200-400mg before bed
• Some evidence for stress reduction
• Generally safe but can cause digestive upset in high doses

B Vitamins:

• Support energy metabolism
• May help with fatigue
• Found in many foods; supplementation may not be necessary

Vitamin D:

• Supports circadian rhythm regulation
• Many people are deficient, especially in winter
• Consider if you have low sun exposure

Limited or Insufficient Evidence

• Valerian root: Mild sedative, limited evidence for jet lag specifically
• Chamomile: May promote relaxation but weak circadian effects
• L-theanine: Promotes relaxation without sedation, needs more research
• 5-HTP: Serotonin precursor, insufficient evidence for jet lag
• Adaptogens (rhodiola, ashwagandha): May help with stress, jet lag evidence limited

Dietary Recommendations

Protein Timing

• Morning protein: Helps promote alertness (tyrosine for dopamine production)
• Breakfast importance: Protein-rich breakfast signals active phase
• Evening protein: Moderate amount supports overnight muscle repair

Carbohydrate Timing

• Evening carbs: May promote sleepiness (supports serotonin/melatonin production)
• Complex carbs: Better than simple sugars for sustained energy
• Avoid heavy meals before bed: Can interfere with sleep quality

Foods to Emphasize

• Tryptophan-rich foods: Turkey, chicken, fish, eggs, nuts (evening)
• Tyrosine-rich foods: Eggs, fish, chicken, tofu, oats (morning)
• Omega-3 fatty acids: Fatty fish, walnuts (supports overall sleep quality)
• Antioxidant-rich foods: Berries, leafy greens (reduce oxidative stress)
• Magnesium-rich foods: Nuts, seeds, leafy greens, whole grains

Foods to Avoid or Limit

• Caffeine: Strategic use only, avoid before sleep window
• Alcohol: Minimize or avoid entirely
• High-fat meals: Can disrupt sleep, hard to digest on planes
• Spicy foods: May cause digestive discomfort, especially on flights
• High-sodium foods: Increases water retention and bloating
• Sugary foods: Energy crashes, blood sugar fluctuations

Practical Nutrition Tips for Travel

Packing Snacks

• Nuts and seeds (protein, healthy fats)
• Protein bars or trail mix
• Fresh fruit (within airport security rules)
• Dark chocolate (small amounts for mood)
• Herbal tea bags (chamomile for evening)

Airport and In-Flight Eating

• Choose healthier airport options when possible
• Request special meals on flights (often healthier)
• Supplement airline meals with your own snacks
• Don't feel obligated to eat every offered meal

After Arrival

• Seek familiar foods to reduce digestive stress
• Stay on destination meal schedule even if not hungry
• Explore local cuisine gradually
• Be mindful of food safety in new locations

Key Takeaway: While not as powerful as light and sleep timing, strategic nutrition—especially meal timing, caffeine management, and melatonin use—can support your jet lag adjustment. Always consult with a healthcare provider before starting new supplements.