POTS (Postural Orthostatic Tachycardia Syndrome): How is POTS affecting you most right now?

Commonly suggested options include compression Therapy, sodium Deficiency, electrolyte Complex, exercise, iron Deficiency and d-ribose.

POTS (Postural Orthostatic Tachycardia Syndrome): What kind of help would you rather start with?

Commonly suggested options include sodium Deficiency, electrolyte Complex, iron Deficiency, exercise, compression Therapy and PC6 (Neiguan) - Pericardium 6.

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 options · 3 graded B · 6 traditional or ungraded

How is POTS affecting you most right now?

I get dizzy, lightheaded, or nearly faint when I stand up

Compression Therapy
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Reduces blood pooling that triggers dizziness
Why this matches
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.
Why try it
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.
Time to results
Relief is often felt the same day you wear them.
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.
Caution
Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.
Sodium Deficiency
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Low salt worsens standing dizziness in POTS
Why this matches
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.
Why try it
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.
Time to results
Volume-related symptoms can ease within days to a couple of weeks.
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.
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.
Electrolyte Complex
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Salt and fluids to support blood volume
Why this matches
Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
Why try it
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.
Time to results
Hydration-related relief can come within days.
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.
Caution
Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.

I'm drained all day and my thinking is foggy

Exercise
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Structured reconditioning that eases the racing-heart response
Why this matches
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.
Why try it
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.
Time to results
Fitness and symptom gains typically build over 8-12 weeks of consistent training.
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.
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.
Iron Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Low iron drives fatigue and a racing heart
Why this matches
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.
Why try it
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.
Time to results
Correcting low iron can take 2-3 months to lift energy.
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.
Caution
Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
D-ribose
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Cellular-energy sugar studied for fatigue
Why this matches
When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
Why try it
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.
Time to results
Some people report more energy within 1-3 weeks.
Key study
Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
Caution
May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.

My heart races or pounds when I change position or exert myself

Exercise
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Structured reconditioning that eases the racing-heart response
Why this matches
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.
Why try it
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.
Time to results
Fitness and symptom gains typically build over 8-12 weeks of consistent training.
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.
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.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Classic point for palpitations and nausea
Why this matches
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.
Why try it
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.
Time to results
A settling effect may be felt within minutes; regular practice helps.
Key study
Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
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.
HT7 (Shenmen) - Heart 7
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Calming heart-meridian point for a wired system
Why this matches
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.
Why try it
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.
Time to results
A calming effect may be felt within minutes; regular practice helps.
Key study
Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
Caution
Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditionally supports nervous system balance
Why this matches
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Why try it
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.
Time to results
Typically 4–8 weeks of regular sessions
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
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.

My nervous system feels wired, jittery, and on edge

HT7 (Shenmen) - Heart 7
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Calming heart-meridian point for a wired system
Why this matches
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.
Why try it
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.
Time to results
A calming effect may be felt within minutes; regular practice helps.
Key study
Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
Caution
Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditionally supports nervous system balance
Why this matches
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Why try it
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.
Time to results
Typically 4–8 weeks of regular sessions
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
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.

What kind of help would you rather start with?

Fixing the basics — salt, fluids, and checking what my body might be missing

Sodium Deficiency
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Low salt worsens standing dizziness in POTS
Why this matches
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.
Why try it
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.
Time to results
Volume-related symptoms can ease within days to a couple of weeks.
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.
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.
Electrolyte Complex
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Salt and fluids to support blood volume
Why this matches
Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
Why try it
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.
Time to results
Hydration-related relief can come within days.
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.
Caution
Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.
Iron Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Low iron drives fatigue and a racing heart
Why this matches
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.
Why try it
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.
Time to results
Correcting low iron can take 2-3 months to lift energy.
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.
Caution
Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.

Practical tools I can use every day — compression wear and gentle reconditioning

Exercise
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Structured reconditioning that eases the racing-heart response
Why this matches
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.
Why try it
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.
Time to results
Fitness and symptom gains typically build over 8-12 weeks of consistent training.
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.
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.
Compression Therapy
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Reduces blood pooling that triggers dizziness
Why this matches
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.
Why try it
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.
Time to results
Relief is often felt the same day you wear them.
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.
Caution
Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.

Hands-on calming techniques — acupressure points or acupuncture

PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Classic point for palpitations and nausea
Why this matches
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.
Why try it
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.
Time to results
A settling effect may be felt within minutes; regular practice helps.
Key study
Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
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.
HT7 (Shenmen) - Heart 7
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Calming heart-meridian point for a wired system
Why this matches
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.
Why try it
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.
Time to results
A calming effect may be felt within minutes; regular practice helps.
Key study
Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
Caution
Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditionally supports nervous system balance
Why this matches
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Why try it
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.
Time to results
Typically 4–8 weeks of regular sessions
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
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.

Supplements that target my energy and stamina

Iron Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Low iron drives fatigue and a racing heart
Why this matches
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.
Why try it
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.
Time to results
Correcting low iron can take 2-3 months to lift energy.
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.
Caution
Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
D-ribose
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Cellular-energy sugar studied for fatigue
Why this matches
When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
Why try it
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.
Time to results
Some people report more energy within 1-3 weeks.
Key study
Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
Caution
May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.

Evidence grades describe the strength of published research for POTS (Postural Orthostatic Tachycardia Syndrome), not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

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.

One email with the summary. We'll also send a short weekly evidence update — unsubscribe any time.

How is POTS affecting you most right now?

I get dizzy, lightheaded, or nearly faint when I stand up

Compression Therapy
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Reduces blood pooling that triggers dizziness
Why this matches
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.
Why try it
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.
Time to results
Relief is often felt the same day you wear them.
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.
Caution
Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.
Sodium Deficiency
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Low salt worsens standing dizziness in POTS
Why this matches
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.
Why try it
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.
Time to results
Volume-related symptoms can ease within days to a couple of weeks.
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.
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.
Electrolyte Complex
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Salt and fluids to support blood volume
Why this matches
Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
Why try it
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.
Time to results
Hydration-related relief can come within days.
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.
Caution
Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.

I'm drained all day and my thinking is foggy

Exercise
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Structured reconditioning that eases the racing-heart response
Why this matches
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.
Why try it
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.
Time to results
Fitness and symptom gains typically build over 8-12 weeks of consistent training.
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.
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.
Iron Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Low iron drives fatigue and a racing heart
Why this matches
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.
Why try it
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.
Time to results
Correcting low iron can take 2-3 months to lift energy.
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.
Caution
Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
D-ribose
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Cellular-energy sugar studied for fatigue
Why this matches
When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
Why try it
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.
Time to results
Some people report more energy within 1-3 weeks.
Key study
Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
Caution
May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.

My heart races or pounds when I change position or exert myself

Exercise
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Structured reconditioning that eases the racing-heart response
Why this matches
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.
Why try it
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.
Time to results
Fitness and symptom gains typically build over 8-12 weeks of consistent training.
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.
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.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Classic point for palpitations and nausea
Why this matches
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.
Why try it
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.
Time to results
A settling effect may be felt within minutes; regular practice helps.
Key study
Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
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.
HT7 (Shenmen) - Heart 7
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Calming heart-meridian point for a wired system
Why this matches
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.
Why try it
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.
Time to results
A calming effect may be felt within minutes; regular practice helps.
Key study
Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
Caution
Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditionally supports nervous system balance
Why this matches
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Why try it
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.
Time to results
Typically 4–8 weeks of regular sessions
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
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.

My nervous system feels wired, jittery, and on edge

HT7 (Shenmen) - Heart 7
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Calming heart-meridian point for a wired system
Why this matches
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.
Why try it
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.
Time to results
A calming effect may be felt within minutes; regular practice helps.
Key study
Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
Caution
Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditionally supports nervous system balance
Why this matches
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Why try it
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.
Time to results
Typically 4–8 weeks of regular sessions
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
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.

What kind of help would you rather start with?

Fixing the basics — salt, fluids, and checking what my body might be missing

Sodium Deficiency
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Low salt worsens standing dizziness in POTS
Why this matches
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.
Why try it
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.
Time to results
Volume-related symptoms can ease within days to a couple of weeks.
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.
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.
Electrolyte Complex
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Salt and fluids to support blood volume
Why this matches
Salt and fluids together help you hold onto blood volume, which is what keeps you from feeling faint when you stand.
Why try it
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.
Time to results
Hydration-related relief can come within days.
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.
Caution
Check the sodium and sugar content, since some sports drinks are high in sugar. Not for those on sodium- or fluid-restricted diets.
Iron Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Low iron drives fatigue and a racing heart
Why this matches
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.
Why try it
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.
Time to results
Correcting low iron can take 2-3 months to lift energy.
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.
Caution
Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.

Practical tools I can use every day — compression wear and gentle reconditioning

Exercise
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Structured reconditioning that eases the racing-heart response
Why this matches
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.
Why try it
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.
Time to results
Fitness and symptom gains typically build over 8-12 weeks of consistent training.
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.
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.
Compression Therapy
Supported by smaller clinical studies· Centuries of traditional use across more than one tradition (Evidence grade B · Traditional use classical)Classical use across multiple traditions
Reduces blood pooling that triggers dizziness
Why this matches
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.
Why try it
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.
Time to results
Relief is often felt the same day you wear them.
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.
Caution
Low ankle socks alone do little for POTS; choose waist- or abdomen-high garments. Remove them if they cause numbness or skin irritation.

Hands-on calming techniques — acupressure points or acupuncture

PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Classic point for palpitations and nausea
Why this matches
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.
Why try it
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.
Time to results
A settling effect may be felt within minutes; regular practice helps.
Key study
Traditionally used for palpitations and nausea; this specific use has not been confirmed in controlled clinical trials.
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.
HT7 (Shenmen) - Heart 7
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Calming heart-meridian point for a wired system
Why this matches
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.
Why try it
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.
Time to results
A calming effect may be felt within minutes; regular practice helps.
Key study
Traditionally used in acupressure to calm palpitations and anxiety; this specific use has not been confirmed in controlled clinical trials.
Caution
Use gentle pressure and treat this as self-care, not a substitute for medical treatment. Stop if it causes discomfort.
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Traditionally supports nervous system balance
Why this matches
When the nervous system feels constantly dysregulated, traditionally used calming therapies like acupuncture may help ease that heightened state.
Why try it
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.
Time to results
Typically 4–8 weeks of regular sessions
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
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.

Supplements that target my energy and stamina

Iron Deficiency
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Low iron drives fatigue and a racing heart
Why this matches
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.
Why try it
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.
Time to results
Correcting low iron can take 2-3 months to lift energy.
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.
Caution
Only supplement iron if a blood test confirms low levels, since excess iron is harmful. Ask for a ferritin test first.
D-ribose
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Cellular-energy sugar studied for fatigue
Why this matches
When exhaustion and low energy dominate your day, this cellular-energy substrate is traditionally used to support stamina.
Why try it
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.
Time to results
Some people report more energy within 1-3 weeks.
Key study
Studied mainly in chronic fatigue and low-energy states; its use for POTS specifically has not been confirmed in controlled clinical trials.
Caution
May lower blood sugar; use caution if you are diabetic or prone to hypoglycemia.

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.

One email with the summary. We'll also send a short weekly evidence update — unsubscribe any time.

How is POTS affecting you most right now?

I get dizzy, lightheaded, or nearly faint when I stand up

Sodium Deficiency

I'm drained all day and my thinking is foggy

Iron Deficiency

My heart races or pounds when I change position or exert myself

PC6 (Neiguan) - Pericardium 6

HT7 (Shenmen) - Heart 7

My nervous system feels wired, jittery, and on edge

HT7 (Shenmen) - Heart 7

What kind of help would you rather start with?

Fixing the basics — salt, fluids, and checking what my body might be missing

Sodium Deficiency

Iron Deficiency

Practical tools I can use every day — compression wear and gentle reconditioning

Hands-on calming techniques — acupressure points or acupuncture

PC6 (Neiguan) - Pericardium 6

HT7 (Shenmen) - Heart 7

Supplements that target my energy and stamina

Iron Deficiency

Natural remedies for POTS (Postural Orthostatic Tachycardia Syndrome)

How people describe POTS (Postural Orthostatic Tachycardia Syndrome)

The evidence behind POTS (Postural Orthostatic Tachycardia Syndrome), in one page

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How is POTS affecting you most right now?

I get dizzy, lightheaded, or nearly faint when I stand up

Sodium Deficiency

I'm drained all day and my thinking is foggy

Iron Deficiency

My heart races or pounds when I change position or exert myself

PC6 (Neiguan) - Pericardium 6

HT7 (Shenmen) - Heart 7

My nervous system feels wired, jittery, and on edge

HT7 (Shenmen) - Heart 7

What kind of help would you rather start with?

Fixing the basics — salt, fluids, and checking what my body might be missing

Sodium Deficiency

Iron Deficiency

Practical tools I can use every day — compression wear and gentle reconditioning

Hands-on calming techniques — acupressure points or acupuncture

PC6 (Neiguan) - Pericardium 6

HT7 (Shenmen) - Heart 7

Supplements that target my energy and stamina

Iron Deficiency

Natural remedies for POTS (Postural Orthostatic Tachycardia Syndrome)

How people describe POTS (Postural Orthostatic Tachycardia Syndrome)

The evidence behind POTS (Postural Orthostatic Tachycardia Syndrome), in one page