POTS (Postural Orthostatic Tachycardia Syndrome): natural remedies and the evidence behind them
POTS is a form of dysautonomia where standing up causes an abnormal heart rate increase, leading to dizziness, fatigue, and brain fog.
9 options3 graded B6 traditional or ungraded
B
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Start with what sounds familiar.
Choose what sounds familiar, then choose the kind of support you want to explore. HealisticMD narrows the library without presenting the result as personal medical advice.
When you stand, blood pools in your legs and drops the flow to your brain; compression pushes that blood back up to ease the lightheadedness.
A recognized, drug-free way to reduce the venous pooling that drives orthostatic symptoms.
Dose or use Waist- or abdomen-high garments around 20-30 mmHg, worn during your upright hours, work best for POTS.
Key study Randomized Controlled Trial (2021, PMID 33478652): a crossover trial in 30 adults with POTS found that waist-high and abdominal compression reduced standing heart rate and orthostatic symptoms in a dose-dependent way during a tilt test.
EvidenceSupported by smaller clinical studies · Centuries of traditional use across more than one traditionTime to resultsRelief is often felt the same day you wear them.Traditional useClassical use across multiple traditions
Caution: Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.
Dizziness on standing often comes from low blood volume, so making sure you are not short on sodium is a core part of steadying that.
Salt and fluid loading to expand blood volume is one of the most established first-line self-care strategies for POTS.
Dose or use Many POTS plans call for higher daily salt and fluids; get a specific target from your clinician rather than guessing.
Key study Randomized Controlled Trial (2021, PMID 33926653): in a crossover trial, a high-sodium diet lowered standing heart rate and the rise in heart rate on standing and expanded blood volume in patients with POTS compared with a low-sodium diet. Confirm your own target with your clinician, as high salt is not safe for everyone.
EvidenceSupported by smaller clinical studies · Centuries of traditional use across more than one traditionTime to resultsVolume-related symptoms can ease within days to a couple of weeks.Traditional useClassical use across multiple traditions
Caution: Salt loading is not safe for everyone. Avoid it if you have high blood pressure, heart failure, or kidney disease, and confirm the amount with your doctor.
Evidence grade not assigned · Traditional use long-standing
Salt and fluids to support blood volume
Why it may be relevant
Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
A convenient way to keep up the salt and fluid intake that supports blood volume.
Dose or use Follow product labeling and take with water spread across the day.
Key study Provides the salt-and-fluid strategy in a convenient form; offered as general support rather than from a specific trial in our library.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsHydration-related relief can come within days.Traditional useLong-standing traditional staple
Caution: Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.
Structured reconditioning that eases the racing-heart response
Why it may be relevant
When your heart pounds or races as you change position, gradually rebuilding fitness with structured exercise is one of the best-studied ways to lower that heightened heart-rate response over time.
Structured, progressive exercise training is a cornerstone POTS strategy shown in trials to improve fitness, exercise tolerance, and symptoms.
Dose or use Start with recumbent options that avoid standing stress — a recumbent bike, rowing machine, or swimming — and build up gradually over weeks; a POTS-aware clinician or physiotherapist can set your starting level.
Key study Randomized Controlled Trial (2023, PMID 37598401): a semi-supervised exercise-training program was more effective than standard care at improving aerobic fitness, exercise tolerance, and autonomic symptoms in people with POTS, and more often delayed symptom onset during exertion.
EvidenceSupported by smaller clinical studiesTime to resultsFitness and symptom gains typically build over 8-12 weeks of consistent training.
Caution: Begin gently and progress slowly, since overdoing it early can worsen symptoms; recumbent exercise is easier to tolerate at first. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use recognised
Cellular-energy sugar studied for fatigue
Why it may be relevant
When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
Traditionally used to support cellular energy and stamina in low-energy states.
Dose or use Follow product labeling; it is commonly taken in divided daily doses.
Key study Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsSome people report more energy within 1-3 weeks.Traditional useRecognised traditional use
Caution: May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.
Evidence grade not assigned · Traditional use long-standing
Low iron drives fatigue and a racing heart
Why it may be relevant
Low iron can deepen the fatigue and brain fog of POTS and even push your heart rate higher, so it is worth checking as a fixable factor.
Correcting a confirmed iron shortfall is a standard, low-risk way to support energy.
Dose or use Follow product labeling and your clinician's dosing, based on your ferritin level.
Key study Low iron is a recognized, correctable contributor to fatigue and rapid heartbeat; offered as a checkable factor rather than from a POTS-specific trial in our library.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsCorrecting low iron can take 2-3 months to lift energy.Traditional useLong-standing traditional staple
Caution: Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
How is POTS affecting you most right now?
My heart races or pounds when I change position or exert myself
Structured reconditioning that eases the racing-heart response
Why it may be relevant
When your heart pounds or races as you change position, gradually rebuilding fitness with structured exercise is one of the best-studied ways to lower that heightened heart-rate response over time.
Structured, progressive exercise training is a cornerstone POTS strategy shown in trials to improve fitness, exercise tolerance, and symptoms.
Dose or use Start with recumbent options that avoid standing stress — a recumbent bike, rowing machine, or swimming — and build up gradually over weeks; a POTS-aware clinician or physiotherapist can set your starting level.
Key study Randomized Controlled Trial (2023, PMID 37598401): a semi-supervised exercise-training program was more effective than standard care at improving aerobic fitness, exercise tolerance, and autonomic symptoms in people with POTS, and more often delayed symptom onset during exertion.
EvidenceSupported by smaller clinical studiesTime to resultsFitness and symptom gains typically build over 8-12 weeks of consistent training.
Caution: Begin gently and progress slowly, since overdoing it early can worsen symptoms; recumbent exercise is easier to tolerate at first. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use long-standing
Traditionally supports nervous system balance
Why it may be relevant
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Traditionally used to support autonomic balance and reduce stress-related tension in the body.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; let them know about your POTS diagnosis before treatment. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use long-standing
Calming heart-meridian point for a wired system
Why it may be relevant
When your nervous system feels wired and on-edge, this calming heart-meridian point is a simple self-care technique to help settle that heightened state.
Traditionally used to calm palpitations, anxiety, and a restless nervous system.
Dose or use Press the point on the inner wrist crease, on the pinky side, for 1-2 minutes a few times a day.
Key study Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsA calming effect may be felt within minutes; regular practice helps.Traditional useLong-standing traditional staple
Caution: Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
–
Pressure point
PC6 (Neiguan) - Pericardium 6
Evidence grade not assigned · Traditional use long-standing
Classic point for palpitations and nausea
Why it may be relevant
When your heart pounds or races as you move, this classic wrist point is traditionally used to calm palpitations and the queasiness that can come with them.
A well-known traditional point for palpitations and nausea that you can press yourself.
Dose or use Press about three finger-widths below the wrist crease, between the two tendons, for 1-2 minutes.
Key study Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsA settling effect may be felt within minutes; regular practice helps.Traditional useLong-standing traditional staple
Caution: This is acupressure only. Seek medical care for new or severe palpitations, chest pain, or fainting. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
What kind of help would you rather start with?
Fixing the basics — salt, fluids, and checking what my body might be missing
B
Nutrient gap worth checking
Sodium Deficiency
Evidence grade B · Traditional use classical
Low salt worsens standing dizziness in POTS
Why it may be relevant
Dizziness on standing often comes from low blood volume, so making sure you are not short on sodium is a core part of steadying that.
Salt and fluid loading to expand blood volume is one of the most established first-line self-care strategies for POTS.
Dose or use Many POTS plans call for higher daily salt and fluids; get a specific target from your clinician rather than guessing.
Key study Randomized Controlled Trial (2021, PMID 33926653): in a crossover trial, a high-sodium diet lowered standing heart rate and the rise in heart rate on standing and expanded blood volume in patients with POTS compared with a low-sodium diet. Confirm your own target with your clinician, as high salt is not safe for everyone.
EvidenceSupported by smaller clinical studies · Centuries of traditional use across more than one traditionTime to resultsVolume-related symptoms can ease within days to a couple of weeks.Traditional useClassical use across multiple traditions
Caution: Salt loading is not safe for everyone. Avoid it if you have high blood pressure, heart failure, or kidney disease, and confirm the amount with your doctor.
Evidence grade not assigned · Traditional use long-standing
Salt and fluids to support blood volume
Why it may be relevant
Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
A convenient way to keep up the salt and fluid intake that supports blood volume.
Dose or use Follow product labeling and take with water spread across the day.
Key study Provides the salt-and-fluid strategy in a convenient form; offered as general support rather than from a specific trial in our library.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsHydration-related relief can come within days.Traditional useLong-standing traditional staple
Caution: Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.
Evidence grade not assigned · Traditional use long-standing
Low iron drives fatigue and a racing heart
Why it may be relevant
Low iron can deepen the fatigue and brain fog of POTS and even push your heart rate higher, so it is worth checking as a fixable factor.
Correcting a confirmed iron shortfall is a standard, low-risk way to support energy.
Dose or use Follow product labeling and your clinician's dosing, based on your ferritin level.
Key study Low iron is a recognized, correctable contributor to fatigue and rapid heartbeat; offered as a checkable factor rather than from a POTS-specific trial in our library.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsCorrecting low iron can take 2-3 months to lift energy.Traditional useLong-standing traditional staple
Caution: Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
What kind of help would you rather start with?
Practical tools I can use every day — compression wear and gentle reconditioning
When you stand, blood pools in your legs and drops the flow to your brain; compression pushes that blood back up to ease the lightheadedness.
A recognized, drug-free way to reduce the venous pooling that drives orthostatic symptoms.
Dose or use Waist- or abdomen-high garments around 20-30 mmHg, worn during your upright hours, work best for POTS.
Key study Randomized Controlled Trial (2021, PMID 33478652): a crossover trial in 30 adults with POTS found that waist-high and abdominal compression reduced standing heart rate and orthostatic symptoms in a dose-dependent way during a tilt test.
EvidenceSupported by smaller clinical studies · Centuries of traditional use across more than one traditionTime to resultsRelief is often felt the same day you wear them.Traditional useClassical use across multiple traditions
Caution: Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.
Structured reconditioning that eases the racing-heart response
Why it may be relevant
When your heart pounds or races as you change position, gradually rebuilding fitness with structured exercise is one of the best-studied ways to lower that heightened heart-rate response over time.
Structured, progressive exercise training is a cornerstone POTS strategy shown in trials to improve fitness, exercise tolerance, and symptoms.
Dose or use Start with recumbent options that avoid standing stress — a recumbent bike, rowing machine, or swimming — and build up gradually over weeks; a POTS-aware clinician or physiotherapist can set your starting level.
Key study Randomized Controlled Trial (2023, PMID 37598401): a semi-supervised exercise-training program was more effective than standard care at improving aerobic fitness, exercise tolerance, and autonomic symptoms in people with POTS, and more often delayed symptom onset during exertion.
EvidenceSupported by smaller clinical studiesTime to resultsFitness and symptom gains typically build over 8-12 weeks of consistent training.
Caution: Begin gently and progress slowly, since overdoing it early can worsen symptoms; recumbent exercise is easier to tolerate at first. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use long-standing
Traditionally supports nervous system balance
Why it may be relevant
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Traditionally used to support autonomic balance and reduce stress-related tension in the body.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; let them know about your POTS diagnosis before treatment. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use long-standing
Calming heart-meridian point for a wired system
Why it may be relevant
When your nervous system feels wired and on-edge, this calming heart-meridian point is a simple self-care technique to help settle that heightened state.
Traditionally used to calm palpitations, anxiety, and a restless nervous system.
Dose or use Press the point on the inner wrist crease, on the pinky side, for 1-2 minutes a few times a day.
Key study Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsA calming effect may be felt within minutes; regular practice helps.Traditional useLong-standing traditional staple
Caution: Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
What kind of help would you rather start with?
Hands-on calming techniques — acupressure points or acupuncture
Evidence grade not assigned · Traditional use long-standing
Traditionally supports nervous system balance
Why it may be relevant
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Traditionally used to support autonomic balance and reduce stress-related tension in the body.
Dose or use Work with a qualified, licensed practitioner; ask them how many sessions and how often are right for you.
Key study Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Seek a licensed acupuncturist; let them know about your POTS diagnosis before treatment. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use long-standing
Calming heart-meridian point for a wired system
Why it may be relevant
When your nervous system feels wired and on-edge, this calming heart-meridian point is a simple self-care technique to help settle that heightened state.
Traditionally used to calm palpitations, anxiety, and a restless nervous system.
Dose or use Press the point on the inner wrist crease, on the pinky side, for 1-2 minutes a few times a day.
Key study Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsA calming effect may be felt within minutes; regular practice helps.Traditional useLong-standing traditional staple
Caution: Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
–
Pressure point
PC6 (Neiguan) - Pericardium 6
Evidence grade not assigned · Traditional use long-standing
Classic point for palpitations and nausea
Why it may be relevant
When your heart pounds or races as you move, this classic wrist point is traditionally used to calm palpitations and the queasiness that can come with them.
A well-known traditional point for palpitations and nausea that you can press yourself.
Dose or use Press about three finger-widths below the wrist crease, between the two tendons, for 1-2 minutes.
Key study Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsA settling effect may be felt within minutes; regular practice helps.Traditional useLong-standing traditional staple
Caution: This is acupressure only. Seek medical care for new or severe palpitations, chest pain, or fainting. Call emergency services immediately for chest pain or pressure, sudden one-sided weakness, face drooping, trouble speaking, or fainting — these can signal a heart attack or stroke.
Evidence grade not assigned · Traditional use recognised
Cellular-energy sugar studied for fatigue
Why it may be relevant
When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
Traditionally used to support cellular energy and stamina in low-energy states.
Dose or use Follow product labeling; it is commonly taken in divided daily doses.
Key study Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
EvidenceNot yet assessed · We have not reviewed the literature for this oneTime to resultsSome people report more energy within 1-3 weeks.Traditional useRecognised traditional use
Caution: May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.
Evidence grade not assigned · Traditional use long-standing
Low iron drives fatigue and a racing heart
Why it may be relevant
Low iron can deepen the fatigue and brain fog of POTS and even push your heart rate higher, so it is worth checking as a fixable factor.
Correcting a confirmed iron shortfall is a standard, low-risk way to support energy.
Dose or use Follow product labeling and your clinician's dosing, based on your ferritin level.
Key study Low iron is a recognized, correctable contributor to fatigue and rapid heartbeat; offered as a checkable factor rather than from a POTS-specific trial in our library.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsCorrecting low iron can take 2-3 months to lift energy.Traditional useLong-standing traditional staple
Caution: Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
Evidence grades describe the strength of published research for POTS (Postural Orthostatic Tachycardia Syndrome), not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for POTS (Postural Orthostatic Tachycardia Syndrome) itself. Each page shows where the point is and how to press it.
The evidence behind POTS (Postural Orthostatic Tachycardia Syndrome), in one page
We track 5 natural options for POTS (Postural Orthostatic Tachycardia Syndrome) — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
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