4.8
Dizziness: natural remedies and the evidence behind them
Dizziness can range from a spinning sensation to lightheadedness or imbalance, and may be triggered by inner ear issues, circulation, stress, or nervous…
9 options · 1 graded B · 1 graded C · 7 traditional or ungraded
How does my dizziness mostly show up?
Lightheaded, woozy, or foggy-headed rather than spinning
Ginkgo biloba
Supported by smaller clinical studies· Centuries of traditional use (Evidence grade B · Traditional use long-standing)Long-standing traditional stapleStandardized extract with RCT support for dizziness/vertigo
- Why this matches
- If you feel lightheaded or foggy, standardized Ginkgo biloba extract (EGb 761) has been studied specifically for dizziness and vertigo, where it is thought to support blood flow to the brain and inner ear.
- Why try it
- In a 12-week double-blind randomized trial (n=86) in adults with dizziness or vertigo of unclear cause, standardized Ginkgo extract EGb 761 eased dizziness severity and handicap scores about as much as the standard medication betahistine.
- Dose or use
- Standardized extract such as EGb 761 was used at about 120 mg/day in the trial; follow product labeling and consult a healthcare practitioner, especially if you take other medications.
- Time to results
- Typically 6-12 weeks
- Key study
- Randomized Controlled Trial (2026, PMID 41487075): Efficacy of EGb 761 and Betahistine in Treatment of Dizziness/Vertigo: A Randomized Double-Blind Controlled Trial.
- Caution
- May interact with blood thinners and increase bleeding risk; stop before surgery and avoid during pregnancy. Check with your doctor if you take other medications.
Iron Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useCommon, correctable cause of lightheadedness
- Why this matches
- If you feel lightheaded, foggy, or worse on exertion, low iron is a common cause - it lowers the oxygen your blood can carry.
- Why try it
- Iron-deficiency anemia is a well-recognized and checkable cause of dizziness and fatigue; a simple blood test can confirm it.
- Dose or use
- Ask your doctor for a ferritin or blood-count test before supplementing; if low, correct with iron-rich foods or supplements as advised.
- Time to results
- Typically several weeks once corrected
- Key study
- Iron-deficiency anemia is a recognized cause of dizziness; identifying and correcting the deficiency is standard care, best confirmed by a blood test rather than assumed.
- Caution
- Don't self-dose iron without testing - too much can be harmful. Confirm a deficiency with a blood test first.
Vitamin B12 (Cobalamin) Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useReversible cause of dizziness and imbalance
- Why this matches
- Low B12 can leave you lightheaded, foggy, or off-balance, through both anemia and its effects on the nervous system.
- Why try it
- B12 deficiency is a common, easily missed, and correctable cause of dizziness; a blood test can check your level.
- Dose or use
- Ask your doctor to test your B12 level; if low, correct it with diet, supplements, or injections as advised.
- Time to results
- Typically weeks to a few months once corrected
- Key study
- B12 deficiency is an established, reversible cause of dizziness and imbalance; identifying and correcting it is standard care, best confirmed by a blood test rather than assumed.
- Caution
- Confirm with testing before long-term supplementing, and get evaluated if you have numbness, tingling, or balance problems.
DU20 (Baihui) - Governing Vessel 20
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleCrown point traditionally used for dizziness and fog
- Why this matches
- When you feel lightheaded or foggy, DU20 at the crown of the head is traditionally used to lift mental clarity and ease dizziness.
- Why try it
- A classic Chinese-medicine point named for dizziness and mental fatigue, and simple to press as self-care.
- Dose or use
- At the crown of the head, on the midline level with the tops of the ears; press gently in small circles for 1-2 minutes, 1-2x daily.
- Time to results
- Often felt within minutes; ongoing use over weeks
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use light pressure. Not a substitute for medical assessment if lightheadedness is new, severe, or comes with fainting.
It flares when I'm stressed, anxious, or overwhelmed
Heart Rate Variability Training
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)Calms nervous system driving functional dizziness
- Why this matches
- When your dizziness feels tied to stress or anxiety, HRV biofeedback trains slow, paced breathing to steady the nervous system; a small trial explored it specifically for functional (stress-linked) dizziness.
- Why try it
- In a small pilot RCT (n=24) in people with functional dizziness, HRV biofeedback improved autonomic balance and lowered depressive symptoms. It aims to calm the nervous system rather than being proven to cut the number of dizziness episodes.
- Dose or use
- Practice guided HRV/paced-breathing biofeedback for about 15-20 minutes per session, several sessions a week, ideally with an app or device and a trained practitioner (the trial used six 20-minute sessions).
- Time to results
- Typically 4–8 weeks
- Key study
- RCT (2025, PMID 40072625): Heart rate variability biofeedback in patients with functional dizziness.
- Caution
- Best guided by a trained practitioner, especially if you have a heart condition or irregular heartbeat.
GB20 (Fengchi) - Gallbladder 20
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleTraditional 'Wind Pool' point for dizziness/vertigo
- Why this matches
- For spinning or off-balance dizziness, GB20 at the base of the skull is a traditional point used to ease dizziness and support blood flow to the head.
- Why try it
- Long used in Chinese medicine for dizziness, headaches and neck tension, and simple to press on yourself as gentle self-care.
- Dose or use
- Find the two hollows at the base of the skull either side of the spine; press firmly with your thumbs for 1-2 minutes, both sides, 1-2x daily.
- Time to results
- Often eased within minutes; ongoing use over weeks
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use steady, gentle pressure and stop if it causes pain or headache. Not a substitute for evaluation of new or severe dizziness.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleClassic point for nausea with spinning dizziness
- Why this matches
- Spinning dizziness often brings a queasy, motion-sick feeling; PC6 on the inner forearm is the point most widely used to settle that nausea.
- Why try it
- Widely used for nausea (it's the point targeted by motion-sickness wristbands), and easy and safe to press yourself.
- Dose or use
- Three finger-widths below the wrist crease, between the two central tendons; press firmly for 1-2 minutes on each arm as needed.
- Time to results
- Often felt within minutes
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use gentle pressure only. Seek care if dizziness or vomiting is severe or persistent.
I'm also tired or run-down - could something be off in my blood?
Iron Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useCommon, correctable cause of lightheadedness
- Why this matches
- If you feel lightheaded, foggy, or worse on exertion, low iron is a common cause - it lowers the oxygen your blood can carry.
- Why try it
- Iron-deficiency anemia is a well-recognized and checkable cause of dizziness and fatigue; a simple blood test can confirm it.
- Dose or use
- Ask your doctor for a ferritin or blood-count test before supplementing; if low, correct with iron-rich foods or supplements as advised.
- Time to results
- Typically several weeks once corrected
- Key study
- Iron-deficiency anemia is a recognized cause of dizziness; identifying and correcting the deficiency is standard care, best confirmed by a blood test rather than assumed.
- Caution
- Don't self-dose iron without testing - too much can be harmful. Confirm a deficiency with a blood test first.
Vitamin B12 (Cobalamin) Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useReversible cause of dizziness and imbalance
- Why this matches
- Low B12 can leave you lightheaded, foggy, or off-balance, through both anemia and its effects on the nervous system.
- Why try it
- B12 deficiency is a common, easily missed, and correctable cause of dizziness; a blood test can check your level.
- Dose or use
- Ask your doctor to test your B12 level; if low, correct it with diet, supplements, or injections as advised.
- Time to results
- Typically weeks to a few months once corrected
- Key study
- B12 deficiency is an established, reversible cause of dizziness and imbalance; identifying and correcting it is standard care, best confirmed by a blood test rather than assumed.
- Caution
- Confirm with testing before long-term supplementing, and get evaluated if you have numbness, tingling, or balance problems.
Spinning spells (vertigo), sometimes with queasiness or feeling off-balance
Gastrodin
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleHerbal compound traditionally used for vertigo
- Why this matches
- For spinning or off-balance dizziness, gastrodin - from the Chinese herb Gastrodia elata - has traditionally been used specifically for dizziness and vertigo.
- Why try it
- Long used in Chinese medicine for dizziness, vertigo and headache; taken as a standardized supplement.
- Dose or use
- Follow product labeling; consult a healthcare practitioner, especially if you take other medications.
- Time to results
- Typically 2-6 weeks
- Key study
- Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Product quality varies; check with your practitioner if pregnant, breastfeeding, or taking sedatives or other medications.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleTraditionally used for vertigo and balance issues
- Why this matches
- For spinning or balance-related dizziness, acupuncture is traditionally used to address inner ear imbalance and restore equilibrium.
- Why try it
- Traditionally used in Chinese medicine to address vertigo and balance disruption through specific meridian points.
- Dose or use
- Press firmly 2–3 min, both sides, 1–2x daily (acupressure); seek a licensed acupuncturist for needle treatment.
- Time to results
- Typically 2–6 weeks
- Key study
- Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Seek a licensed practitioner; inform them of any bleeding disorders or medications.
GB20 (Fengchi) - Gallbladder 20
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleTraditional 'Wind Pool' point for dizziness/vertigo
- Why this matches
- For spinning or off-balance dizziness, GB20 at the base of the skull is a traditional point used to ease dizziness and support blood flow to the head.
- Why try it
- Long used in Chinese medicine for dizziness, headaches and neck tension, and simple to press on yourself as gentle self-care.
- Dose or use
- Find the two hollows at the base of the skull either side of the spine; press firmly with your thumbs for 1-2 minutes, both sides, 1-2x daily.
- Time to results
- Often eased within minutes; ongoing use over weeks
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use steady, gentle pressure and stop if it causes pain or headache. Not a substitute for evaluation of new or severe dizziness.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleClassic point for nausea with spinning dizziness
- Why this matches
- Spinning dizziness often brings a queasy, motion-sick feeling; PC6 on the inner forearm is the point most widely used to settle that nausea.
- Why try it
- Widely used for nausea (it's the point targeted by motion-sickness wristbands), and easy and safe to press yourself.
- Dose or use
- Three finger-widths below the wrist crease, between the two central tendons; press firmly for 1-2 minutes on each arm as needed.
- Time to results
- Often felt within minutes
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use gentle pressure only. Seek care if dizziness or vomiting is severe or persistent.
What kind of help would I rather start with?
I'm open to a well-studied herb or supplement
Ginkgo biloba
Supported by smaller clinical studies· Centuries of traditional use (Evidence grade B · Traditional use long-standing)Long-standing traditional stapleStandardized extract with RCT support for dizziness/vertigo
- Why this matches
- If you feel lightheaded or foggy, standardized Ginkgo biloba extract (EGb 761) has been studied specifically for dizziness and vertigo, where it is thought to support blood flow to the brain and inner ear.
- Why try it
- In a 12-week double-blind randomized trial (n=86) in adults with dizziness or vertigo of unclear cause, standardized Ginkgo extract EGb 761 eased dizziness severity and handicap scores about as much as the standard medication betahistine.
- Dose or use
- Standardized extract such as EGb 761 was used at about 120 mg/day in the trial; follow product labeling and consult a healthcare practitioner, especially if you take other medications.
- Time to results
- Typically 6-12 weeks
- Key study
- Randomized Controlled Trial (2026, PMID 41487075): Efficacy of EGb 761 and Betahistine in Treatment of Dizziness/Vertigo: A Randomized Double-Blind Controlled Trial.
- Caution
- May interact with blood thinners and increase bleeding risk; stop before surgery and avoid during pregnancy. Check with your doctor if you take other medications.
Gastrodin
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleHerbal compound traditionally used for vertigo
- Why this matches
- For spinning or off-balance dizziness, gastrodin - from the Chinese herb Gastrodia elata - has traditionally been used specifically for dizziness and vertigo.
- Why try it
- Long used in Chinese medicine for dizziness, vertigo and headache; taken as a standardized supplement.
- Dose or use
- Follow product labeling; consult a healthcare practitioner, especially if you take other medications.
- Time to results
- Typically 2-6 weeks
- Key study
- Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Product quality varies; check with your practitioner if pregnant, breastfeeding, or taking sedatives or other medications.
Guided care from a practitioner - acupuncture or nervous-system training
Heart Rate Variability Training
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)Calms nervous system driving functional dizziness
- Why this matches
- When your dizziness feels tied to stress or anxiety, HRV biofeedback trains slow, paced breathing to steady the nervous system; a small trial explored it specifically for functional (stress-linked) dizziness.
- Why try it
- In a small pilot RCT (n=24) in people with functional dizziness, HRV biofeedback improved autonomic balance and lowered depressive symptoms. It aims to calm the nervous system rather than being proven to cut the number of dizziness episodes.
- Dose or use
- Practice guided HRV/paced-breathing biofeedback for about 15-20 minutes per session, several sessions a week, ideally with an app or device and a trained practitioner (the trial used six 20-minute sessions).
- Time to results
- Typically 4–8 weeks
- Key study
- RCT (2025, PMID 40072625): Heart rate variability biofeedback in patients with functional dizziness.
- Caution
- Best guided by a trained practitioner, especially if you have a heart condition or irregular heartbeat.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleTraditionally used for vertigo and balance issues
- Why this matches
- For spinning or balance-related dizziness, acupuncture is traditionally used to address inner ear imbalance and restore equilibrium.
- Why try it
- Traditionally used in Chinese medicine to address vertigo and balance disruption through specific meridian points.
- Dose or use
- Press firmly 2–3 min, both sides, 1–2x daily (acupressure); seek a licensed acupuncturist for needle treatment.
- Time to results
- Typically 2–6 weeks
- Key study
- Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Seek a licensed practitioner; inform them of any bleeding disorders or medications.
I'd rather rule out a fixable cause with a simple blood test first
Iron Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useCommon, correctable cause of lightheadedness
- Why this matches
- If you feel lightheaded, foggy, or worse on exertion, low iron is a common cause - it lowers the oxygen your blood can carry.
- Why try it
- Iron-deficiency anemia is a well-recognized and checkable cause of dizziness and fatigue; a simple blood test can confirm it.
- Dose or use
- Ask your doctor for a ferritin or blood-count test before supplementing; if low, correct with iron-rich foods or supplements as advised.
- Time to results
- Typically several weeks once corrected
- Key study
- Iron-deficiency anemia is a recognized cause of dizziness; identifying and correcting the deficiency is standard care, best confirmed by a blood test rather than assumed.
- Caution
- Don't self-dose iron without testing - too much can be harmful. Confirm a deficiency with a blood test first.
Vitamin B12 (Cobalamin) Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useReversible cause of dizziness and imbalance
- Why this matches
- Low B12 can leave you lightheaded, foggy, or off-balance, through both anemia and its effects on the nervous system.
- Why try it
- B12 deficiency is a common, easily missed, and correctable cause of dizziness; a blood test can check your level.
- Dose or use
- Ask your doctor to test your B12 level; if low, correct it with diet, supplements, or injections as advised.
- Time to results
- Typically weeks to a few months once corrected
- Key study
- B12 deficiency is an established, reversible cause of dizziness and imbalance; identifying and correcting it is standard care, best confirmed by a blood test rather than assumed.
- Caution
- Confirm with testing before long-term supplementing, and get evaluated if you have numbness, tingling, or balance problems.
Quick hands-on techniques I can do myself, anywhere
DU20 (Baihui) - Governing Vessel 20
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleCrown point traditionally used for dizziness and fog
- Why this matches
- When you feel lightheaded or foggy, DU20 at the crown of the head is traditionally used to lift mental clarity and ease dizziness.
- Why try it
- A classic Chinese-medicine point named for dizziness and mental fatigue, and simple to press as self-care.
- Dose or use
- At the crown of the head, on the midline level with the tops of the ears; press gently in small circles for 1-2 minutes, 1-2x daily.
- Time to results
- Often felt within minutes; ongoing use over weeks
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use light pressure. Not a substitute for medical assessment if lightheadedness is new, severe, or comes with fainting.
GB20 (Fengchi) - Gallbladder 20
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleTraditional 'Wind Pool' point for dizziness/vertigo
- Why this matches
- For spinning or off-balance dizziness, GB20 at the base of the skull is a traditional point used to ease dizziness and support blood flow to the head.
- Why try it
- Long used in Chinese medicine for dizziness, headaches and neck tension, and simple to press on yourself as gentle self-care.
- Dose or use
- Find the two hollows at the base of the skull either side of the spine; press firmly with your thumbs for 1-2 minutes, both sides, 1-2x daily.
- Time to results
- Often eased within minutes; ongoing use over weeks
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use steady, gentle pressure and stop if it causes pain or headache. Not a substitute for evaluation of new or severe dizziness.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleClassic point for nausea with spinning dizziness
- Why this matches
- Spinning dizziness often brings a queasy, motion-sick feeling; PC6 on the inner forearm is the point most widely used to settle that nausea.
- Why try it
- Widely used for nausea (it's the point targeted by motion-sickness wristbands), and easy and safe to press yourself.
- Dose or use
- Three finger-widths below the wrist crease, between the two central tendons; press firmly for 1-2 minutes on each arm as needed.
- Time to results
- Often felt within minutes
- Key study
- Traditionally used for this purpose; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Use gentle pressure only. Seek care if dizziness or vomiting is severe or persistent.
Evidence grades describe the strength of published research for Dizziness, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.