4.8
Raynaud's Disease: natural remedies and the evidence behind them
Raynaud's disease causes episodes of reduced blood flow to the fingers and toes, triggered by cold or stress, leading to color changes, numbness, and…
7 options · 1 graded B · 3 graded C · 3 traditional or ungraded
What tends to set off your Raynaud's episodes - and what kind of help sounds right for you?
Cold is my main trigger - my fingers and toes clamp down at the slightest chill, and I'd like to support my circulation from the inside
Fish oil
Supported by smaller clinical studies (Evidence grade B · Traditional use not yet assessed)Omega-3s may ease cold-triggered vasospasm
- Why this matches
- If cold is your main trigger, fish oil's omega-3s (EPA and DHA) act on the blood-vessel lining that controls how your fingers and toes respond to a chill.
- Why try it
- A small placebo-controlled trial in primary Raynaud's found omega-3 fish oil improved cold tolerance and delayed the onset of cold-induced vasospasm.
- Dose or use
- Commonly 3-4 g/day of combined EPA/DHA taken with food; check with your doctor, especially at higher doses.
- Time to results
- Typically 6-12 weeks
- Key study
- RCT (1989, PMID 2536517): a double-blind, placebo-controlled trial of fish oil in primary and secondary Raynaud's phenomenon found that fish oil improved tolerance to cold and delayed the onset of digital vasospasm in people with primary Raynaud's; no benefit was seen in secondary Raynaud's.
- Caution
- High doses can thin the blood and may interact with anticoagulants; ask your doctor first if you take blood thinners.
Ginkgo biloba
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional stapleSupports circulation during cold episodes
- Why this matches
- If cold temperatures are your main trigger, supporting peripheral blood flow is a direct priority, and Ginkgo biloba has been studied specifically for this in Raynaud's.
- Why try it
- A small double-blind, placebo-controlled trial suggested it may help reduce the frequency of Raynaud's attacks, possibly by supporting peripheral circulation, though later research has been mixed.
- Dose or use
- 120–240 mg of standardized extract daily, divided doses; follow product labeling.
- Time to results
- Typically 4–8 weeks
- Key study
- Small RCT (2002, PMID 12710841): a double-blind placebo-controlled pilot trial of Ginkgo biloba in Raynaud's disease suggested fewer attacks; subsequent comparative studies and pooled analyses have shown mixed results.
- Caution
- May interact with blood thinners (e.g., warfarin, aspirin); consult a healthcare practitioner before use.
Magnesium Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional useLow magnesium can worsen blood-vessel spasm
- Why this matches
- If cold sends your fingers into spasm, it helps to know that magnesium relaxes blood-vessel walls, and low levels can make vessels more prone to constricting.
- Why try it
- Magnesium acts as a natural calcium counter-balance that supports healthy vascular tone; correcting a shortfall is a sensible, low-risk step, though it has not been proven to treat Raynaud's in trials.
- Dose or use
- Favor magnesium-rich foods (leafy greens, nuts, seeds, legumes); if supplementing, common doses are 200-400 mg/day of a well-absorbed form.
- Time to results
- Typically several weeks if a deficiency is corrected
- Key study
- Mechanistic rationale: magnesium regulates vascular smooth-muscle tone and low levels are linked to vasospasm; not yet tested as a Raynaud's treatment in controlled trials.
- Caution
- High doses can cause loose stools; people with kidney disease should check with a doctor before supplementing.
Stress and tension set off my episodes as much as the cold - I want ways to calm that response and keep my hands warm
Autogenic Training
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)Mind-body technique to reduce stress-driven spasms
- Why this matches
- If stress and tension are major triggers for you, learning to self-regulate your body's response through autogenic training directly addresses that pathway.
- Why try it
- Supported by clinical research comparing mind-body techniques, suggesting autogenic training may help reduce vasospastic episodes by calming the nervous system's stress response.
- Dose or use
- Practice guided sessions 10–20 minutes daily; work with a trained instructor or use a structured program.
- Time to results
- Typically 4–12 weeks with consistent practice
- Key study
- Comparative study (1980, PMID 6988380): Biofeedback, autogenic training, and progressive relaxation in the treatment of Raynaud's disease: a comparative study.
- Caution
- Not recommended as a sole treatment for severe or secondary Raynaud's; consult your doctor.
Biofeedback
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · Traditional use not yet assessed)Learn to warm your hands and calm flares
- Why this matches
- If stress and tension set you off, thermal biofeedback teaches you to consciously raise the temperature in your fingers, targeting the stress-to-vasospasm pathway directly.
- Why try it
- Studied for Raynaud's in a comparative trial alongside autogenic training and relaxation, biofeedback helps some people reduce the frequency of vasospastic attacks.
- Dose or use
- Work with a trained practitioner or a temperature-feedback device; practice short sessions several times a week.
- Time to results
- Typically 4-12 weeks with regular practice
- Key study
- Comparative study (1980, PMID 6988380): biofeedback, autogenic training, and progressive relaxation in the treatment of Raynaud's disease.
- Caution
- A self-management aid, not a substitute for medical care in severe or secondary Raynaud's; consult your doctor.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleSelf-acupressure point for calm and circulation
- Why this matches
- If you want a hands-on, whole-body approach, PC6 on the inner forearm is an easy self-acupressure point traditionally used to calm the nervous system and support circulation.
- Why try it
- In Traditional Chinese Medicine, PC6 (Neiguan) is used to promote relaxation and improve circulation, fitting for stress-linked vasospasm, though it has not been tested for Raynaud's in clinical trials.
- Dose or use
- Press firmly on the inner forearm, about three finger-widths above the wrist crease, between the tendons, for 1-2 minutes; repeat a few times a day.
- Time to results
- Varies; use as an ongoing self-care practice
- Key study
- Traditionally used in Chinese medicine to calm the nervous system and support circulation; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Gentle self-acupressure is generally safe; avoid pressing on broken or irritated skin, and don't rely on it alone for severe symptoms.
I'd rather try hands-on, traditional approaches - like acupuncture or pressure points - to encourage warmth and blood flow
Acupuncture
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleTraditional whole-body circulation support
- Why this matches
- If you're looking for a hands-on, whole-body approach, acupuncture has been traditionally used to support warmth and blood flow to the extremities.
- Why try it
- Traditionally used in Chinese medicine to promote circulation and address cold in the limbs, though modern clinical proof is limited.
- 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; advise them of any medications or underlying conditions.
PC6 (Neiguan) - Pericardium 6
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional stapleSelf-acupressure point for calm and circulation
- Why this matches
- If you want a hands-on, whole-body approach, PC6 on the inner forearm is an easy self-acupressure point traditionally used to calm the nervous system and support circulation.
- Why try it
- In Traditional Chinese Medicine, PC6 (Neiguan) is used to promote relaxation and improve circulation, fitting for stress-linked vasospasm, though it has not been tested for Raynaud's in clinical trials.
- Dose or use
- Press firmly on the inner forearm, about three finger-widths above the wrist crease, between the tendons, for 1-2 minutes; repeat a few times a day.
- Time to results
- Varies; use as an ongoing self-care practice
- Key study
- Traditionally used in Chinese medicine to calm the nervous system and support circulation; this specific use has not been confirmed in controlled clinical trials.
- Caution
- Gentle self-acupressure is generally safe; avoid pressing on broken or irritated skin, and don't rely on it alone for severe symptoms.
Evidence grades describe the strength of published research for Raynaud's Disease, not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.