I recently used a product that claims to reduce jet lag. It’s called FlyKitt, and if I’m honest, I wasn’t entirely sold at first.
As someone who has flown more times than I can count and worked with athletes living out of suitcases across time zones, I’ve seen just how disruptive travel can be—especially when performance, focus, and recovery matter. So when I headed from Sydney to Munich for Challenge Roth ( supporter, not a competitor), I decided to test FlyKitt and see if it lived up to the claims.
Did it work? Read on…..
The Flight to Europe: A Fasted Twist on the Protocol
FlyKitt offers a well-structured system. You download the app, plug in your flight details, and it gives you a custom schedule for light exposure, meals, movement, sleep, and supplement timing. You get a travel pack with capsules and sachets, each labelled and timed via the app to your circadian transition. It removes decision fatigue at 30,000 feet. This certainly aligns with Fuelin and one of our core pillars, which is to keep it simple! I will say, the packaging is not the best. Tough to pop the pills out of the sections. Cheap(ish) cardboard that fell apart by the end of the trip. I am being picky, yet when you are paying for a product, sometimes you expect a bit more. The app, on the other hand, was crisp, clear and well-thought out.
Now, I did something slightly rogue: I chose to fast for the Sydney to Munich leg. That’s not part of their official guidance, but it’s something I’ve used personally and professionally with success. The idea is simple—avoid feeding cues during the biological night to reduce circadian confusion. While the science behind fasting for jet lag isn’t bulletproof, some early research and animal models suggest that withholding food during travel may help “pause” the body clock until you start eating again in the new time zone. Potential on reducing “inflammation”, which is also proposed as a potential contributing factor of jetlag.
Just ask Jan Frodeno - he will say “that crazy Aussie had me fast on my entire flight to Milwaukee T100 US National Championships when I was in business class!” He will also add, it seemed to help!
That said, I followed everything else in FlyKitt’s protocol to the letter during the flight: supplements taken at the recommended times, blue-light blocking glasses worn when suggested, caffeine and sleep scheduled precisely, and light exposure manipulated based on destination cues. I slackened off concerning wearing the blue light blocker glasses over the next two days—the main reason I didn't fancy looking like an idiot during dinner—vanity at its worst.
Was Flykitts protocol tough to execute? A little.
Was Flykitts protocol a bit of fun whilst flying more than 20hours? Yes.
Would I do it again? Yes
The result? Minimal to no jet lag.
I landed in Munich alert and clear-headed. Ready for work. No desperate crash in the afternoon. If you’ve ever done a 22-hour flight from Australia, you know that this is borderline miraculous. As a result, I thought I would do a run in the afternoon with some intervals thrown in. Not a good idea. Zone 2 efforts had my heart rate at over 165 bpm. A combination of international travel, heat, dehydration and being a bit cocky got the better of me. That night I slept like a baby! I didn't wake up and was up at 0630, normal time. The rest of the time in Germany was spent with no let-up—a great result.
The Return Flight: Full Compliance, Same Result
For the return journey back to Sydney, I opted to follow FlyKitt’s protocol more precisely, including the timed meals. This time, I ate during the windows prescribed by the app and continued with the same supplement plan. I did deviate slightly and consume half the Omega Pills (SUSTAIN as they call it) in the first leg (Munich to Doha) and then the other half on the second leg (Doha to Sydney)
Again—no significant jet lag. I was back on the ground, waking up at 6 a.m. and feeling completely operational the next day. For anyone who’s tried to transition from Central European time back to Australian East Coast time, that alone is worth a second look at the system. Again, it was a little tedious to follow, yet it did give me something to do on the flight. I will also note that I can sleep anywhere. Plane flights are no exception. So, being told I need to get 6 hours of sleep was undoubtedly not an issue. Knowing when to take the sleep was the key component.
But rather than just lean on anecdote, I wanted to dig deeper into what’s under the hood of FlyKitt. What’s the actual science behind their recommended supplements? And does it really hold up?
The Ingredients Behind the Curtain
FlyKitt uses a combination of behavioural cues—like light exposure and sleep timing—and several well-timed supplements to support the circadian transition. Here's what I found when I unpacked their ingredients.
Omega 3's
Let’s start with the omega-3s (SUSTAIN), which were one of the first components I recognised and appreciated in their protocol. FlyKitt has twelve capsules of 600mg EPA: DHA 1:1 ratio. This is a total of 7200mg EPA: DHA for a single trip. What I did not quite understand was the need to take a single capsule at a precise time. This was tedious, and considering that omega-3 is a fat-soluble vitamin, I question whether the split dosing is required. I took my usual daily 3000 mg EPA/DHA in the day leading up to departure and on the day off.
So all in all, I took 10200mg EPA: DHA for the first flight. Omega-3s are proposed to support circadian alignment via effects on the brain’s master clock and the retina. There is suggested evidence that they enhance melatonin secretion, which is pivotal in sleep regulation. Add in the anti-inflammatory effect, and for me and Fuelin, it is a no-brainer when trying to buffer the physiological stress of long-haul travel.
Melatonin
Next on the list is melatonin (MELLOW) —a supplement that’s often misunderstood but widely studied. The evidence here is strong. When used at the right time (usually 1–2 hours before desired sleep time in the new time zone), melatonin can shift your body clock forward or backward, depending on your direction of travel. For eastward flights like Sydney to Munich, melatonin helps you fall asleep earlier and adjust faster. Numerous randomised controlled trials and meta-analyses support this, with some showing up to 60% reductions in jet lag symptoms. FlyKitt nails the timing recommendations. The dose was 1mg per capsule. I used 2mg of melatonin. The capsules also contain 40mg of magnesium in the form of magnesium glycinate.
Magneisum
The type of Magnesium is the correct form for sleep. However, at a dose of 40mg elemental magnesium per capsule, it is not an effective minimum dose. I would have liked to have seen 100-150mg of magnesium per dose. Likely, this is tough to execute in pill form and may require some consideration for future advancements of the product. A powder to mix with water? Magnesium has been studied to promote relaxation via its role in GABAergic neurotransmission. Magnesium may help improve sleep quality and onset, especially in a travel context where stress and sleep deprivation are often present. There’s also emerging interest in its role in circadian rhythm regulation, though the human evidence is still early-stage.
B6 & B12
Then there are vitamins B6 and B12 (ADVANCE), which are often included in travel supplements but with a more theoretical basis. B12 has been linked to circadian rhythm modulation, while B6 is required for neurotransmitter synthesis, including serotonin, which is a precursor to melatonin. They all sit on the same pathway. The evidence isn’t conclusive, but their role in energy production, mood regulation, and general resilience during stress suggests they may help indirectly. This might be one of those nice-to-haves yet not required.
They utilised carbs (13.5g sugar), B6 and B12 (CIRCADIAN RESET) to be added to the instant coffee they provided in two sachets. This was interesting and indeed a new experience for me. Having sugar in coffee is not something I indulge in. The addition was necessary to knock back 1.5 sachets of instant coffee! It was an enormous hit of sweetness and caffeine. It certainly did the trick in waking me up at the precise moment it was intended.
Caffeine
Caffeine, of course, needs no introduction— FlyKitt uses it effectively due to timing. If taken too late or during your biological night, it can delay circadian adaptation. FlyKitt scheduled the instant coffee (caffeine to support wakefulness when it was required. This aligns with studies showing improved vigilance, wakefulness and mood post-travel when caffeine is used strategically. The addition of the carbs (sugar) to the caffeine is proposed to work as a "zeitgeber" (time cue). To signal to the body that it is daytime. This is proposed to promote further adjustment to the new time zone. It was pleasant regardless if it worked or not!
Vitamin C & Pomegranite Extract
Vitamin C and Pomegranate extract (PROTECT) round out the antioxidant support. Long-haul travel—especially at altitude—generates a notable oxidative stress load due to cabin pressure, disrupted sleep, and dry air. While these compounds may not directly shift the circadian rhythm (it is unknown), they may help mitigate some of the immune suppression and inflammation associated with travel. For endurance athletes heading to competition, this could be a valuable addition to maintain readiness.
One thing I feel Flykitt could do better is prompt to drink and stay hydrated. Air travel results in dehydration due to the low humidity in the cabin. It sits at around 10-20% relative humidity, a lot lower than the typical 30-65% humidity we typically exist in. This results in more water loss through the skin and breath, causing increased levels of dehydration. Couple this with a typical reduced intake of fluids whilst flying, and you can see how dehydration can be amplified on a flight. For a flight like mine, fluid loss can be estimated at between two and three litres during the flight. This is also a good reminder as to why drinking alcohol on a flight is not recommended.
Final Thoughts
In the world of performance nutrition, I’ve learned that context and execution are everything. FlyKitt doesn’t offer magic pills—it provides structure. The supplements that they suggest are nothing new, nor miraculous. However, they do it well and keep it organised and simple. Could you do this on your own, maybe? Is it a lot easier with Flykitt - yes. It turns out, structure—especially when it comes to managing travel, flights, light, food, supplements, and sleep—makes a profound difference when jumping across time zones.
What stood out most wasn’t the science (let’s be honest, it is still lacking in this area), but the accountability the app provides. When you're in the air, groggy, and unsure what time it is, having a simple notification that says “take this now or put your glasses on” is surprisingly powerful.
Would I use it again? Yes.
Would I recommend it to the athletes I work with, particularly those flying internationally to race? Yes—with a caveat.
You still need to be proactive. The best protocol is only as good as your compliance. But if you're consistent, FlyKitt genuinely reduces the physiological cost of travel. For me, both flights were smooth. I landed feeling switched on, slept well, and recovered quickly. That’s not something I take lightly—especially when crossing 8 time zones in a single flight. Jet lag might not be entirely beatable, but with the right approach, it’s very manageable. FlyKitt, it seems, is on the right track.
Scott