The Best Vitamins For Altitude Sickness

Altitude sickness, also known as acute mountain sickness (AMS), is a common condition that occurs when your body is exposed to high altitudes. It can cause symptoms such as headaches, dizziness, nausea, and fatigue.

While the best way to prevent altitude sickness is to gradually acclimate yourself to higher altitudes, taking certain vitamins can also help alleviate symptoms. In this beginner’s guide, we’ll discuss the best vitamins for altitude sickness and how they can help.

Vitamin C

Vitamin C is an essential nutrient that your body needs for a wide range of functions, including boosting your immune system and improving your skin health. It is also known to help alleviate the symptoms of altitude sickness.

When you’re at high altitudes, your body produces more free radicals, which can damage your cells and lead to inflammation. Vitamin C is a powerful antioxidant that can neutralize these free radicals and reduce inflammation, which can help alleviate the symptoms of altitude sickness.

Research has shown that taking vitamin C supplements can help reduce the incidence and severity of AMS. One study published in the Wilderness & Environmental Medicine Journal found that taking 500mg of vitamin C twice daily for three days before ascent and for the first two days at high altitude reduced the incidence of AMS.

Another study published in the Journal of Wilderness Medicine found that taking 1,000mg of vitamin C daily for five days before and during a high-altitude trek reduced the severity of AMS symptoms.

Foods high in vitamin C include oranges, kiwis, strawberries, papayas, and bell peppers. If you’re planning to travel to high altitudes, it’s a good idea to supplement your diet with vitamin C.

Vitamin E

Like vitamin C, vitamin E is also a powerful antioxidant that can help alleviate the symptoms of altitude sickness. It works by neutralizing free radicals and reducing inflammation, which can help reduce the severity of headaches, dizziness, and other symptoms. Vitamin E also helps improve circulation, which is important when you’re at high altitudes where there is less oxygen.

Research has shown that taking vitamin E supplements can help reduce the incidence and severity of AMS. One study published in the Journal of Wilderness Medicine found that taking 600IU of vitamin E daily for five days before and during a high-altitude trek reduced the incidence of AMS.

Another study published in the Journal of Sports Sciences found that taking 400IU of vitamin E daily for two weeks before a high-altitude trek reduced the severity of AMS symptoms.

Foods high in vitamin E include almonds, spinach, sweet potatoes, avocado, and sunflower seeds. If you’re planning to travel to high altitudes, it’s a good idea to supplement your diet with vitamin E.

Vitamin B6

Vitamin B6 is a water-soluble vitamin that plays a crucial role in many bodily functions, including the production of serotonin and dopamine, two neurotransmitters that regulate mood and sleep. At high altitudes, your body produces more adrenaline and cortisol, which can disrupt your sleep and lead to mood swings. Taking vitamin B6 can help regulate these neurotransmitters and improve your mood and sleep quality.

Research has shown that taking vitamin B6 supplements can help reduce the severity of AMS symptoms. One study published in the Annals of Emergency Medicine found that taking 100mg of vitamin B6 daily for three days before and during a high-altitude trek reduced the severity of AMS symptoms.

Foods high in vitamin B6 include chickpeas, salmon, tuna, chicken, and potatoes. If you’re planning to travel to high altitudes, it’s a good idea to supplement your diet with vitamin B6.

Iron

Iron is an essential mineral that is required for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. When you’re at high altitudes, there is less oxygen available, and your body needs to produce more red blood cells to compensate. Iron is necessary for this process, and a deficiency can lead to anemia and worsen the symptoms of altitude sickness.

Research has shown that taking iron supplements can help reduce the severity of AMS symptoms. One study published in the Wilderness & Environmental Medicine Journal found that taking 100mg of iron daily for three days before and during a high-altitude trek reduced the incidence of AMS.

Another study published in the Journal of Travel Medicine found that taking 325mg of ferrous sulfate daily for two weeks before and during a high-altitude trek reduced the severity of AMS symptoms.

Foods high in iron include red meat, poultry, fish, spinach, and lentils. If you’re planning to travel to high altitudes, it’s a good idea to make sure you’re getting enough iron in your diet or to take an iron supplement.

Magnesium

Magnesium is an essential mineral that is involved in many bodily functions, including muscle and nerve function, protein synthesis, and energy production. At high altitudes, your body produces more stress hormones, which can deplete magnesium levels and worsen the symptoms of altitude sickness. Taking magnesium supplements can help regulate stress hormones and improve your sleep and mood.

Research has shown that taking magnesium supplements can help reduce the severity of AMS symptoms. One study published in the Journal of the American College of Nutrition found that taking 500mg of magnesium daily for six days before and during a high-altitude trek reduced the severity of AMS symptoms.

Foods high in magnesium include spinach, almonds, avocado, black beans, and cashews. If you’re planning to travel to high altitudes, it’s a good idea to supplement your diet with magnesium.

Gingko Biloba

Gingko Biloba is an herb that has been used in traditional Chinese medicine for centuries. It is known for its ability to improve circulation and memory, and it may also help alleviate the symptoms of altitude sickness. Gingko Biloba works by dilating blood vessels and improving blood flow, which can increase oxygen delivery to the brain and reduce the severity of AMS symptoms.

Research has shown that taking Gingko Biloba supplements can help reduce the severity of AMS symptoms. One study published in the Journal of Travel Medicine found that taking 120mg of Gingko Biloba extract daily for seven days before and during a high-altitude trek reduced the severity of AMS symptoms.

It’s worth noting that Gingko Biloba can interact with certain medications, including blood thinners and antidepressants, so it’s important to talk to your healthcare provider before taking it.

Rhodiola

Rhodiola is an herb that has been used in traditional Chinese medicine and Scandinavian medicine for centuries. It is known for its ability to reduce stress and improve energy and mood. Rhodiola may also help alleviate the symptoms of altitude sickness by regulating stress hormones and improving oxygen delivery to the brain.

Research has shown that taking Rhodiola supplements can help reduce the severity of AMS symptoms. One study published in the Journal of Altitude Medicine and Biology found that taking 200mg of Rhodiola extract daily for two weeks before and during a high-altitude trek reduced the severity of AMS symptoms.

It’s worth noting that Rhodiola can interact with certain medications, including blood thinners and antidepressants, so it’s important to talk to your healthcare provider before taking it.

Zinc

Zinc is an essential mineral that is involved in many bodily functions, including immune system function, wound healing, and protein synthesis. Also worth noting, zinc is important for maintaining a healthy appetite and taste perception, which can be affected by altitude sickness.

Research has shown that taking zinc supplements can help reduce the severity of AMS symptoms. One study published in the Journal of Wilderness and Environmental Medicine found that taking 15mg of zinc daily for two weeks before and during a high-altitude trek reduced the severity of AMS symptoms.

Foods high in zinc include oysters, beef, pork, chicken, beans, and nuts. If you’re planning to travel to high altitudes, it’s a good idea to make sure you’re getting enough zinc in your diet or to take a zinc supplement.

Related: What Is The Fastest Way To Cure Altitude Sickness?

Frequently Asked Questions (FAQs)

Q: What are the symptoms of altitude sickness?

The symptoms of altitude sickness include headache, nausea, vomiting, dizziness, fatigue, shortness of breath, and difficulty sleeping. In severe cases, altitude sickness can lead to high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), which can be life-threatening.

Q: Who is at risk of altitude sickness?

Anyone can develop altitude sickness, regardless of age, gender, or fitness level. However, people who are not used to high altitudes, such as those who live at or near sea level, are at higher risk. People with certain medical conditions, such as heart or lung disease, may also be at higher risk.

Q: How can I prevent altitude sickness?

The best way to prevent altitude sickness is to acclimate gradually to higher altitudes. If possible, spend a few days at a moderate altitude before going higher. Stay well-hydrated and avoid alcohol and caffeine. Eat a balanced diet rich in carbohydrates and avoid heavy meals. Consider taking supplements such as those mentioned in this article, but be sure to talk to your healthcare provider first.

Q: What should I do if I develop altitude sickness?

If you develop mild symptoms of altitude sickness, such as headache or nausea, rest and stay hydrated. If your symptoms worsen or you develop severe symptoms such as confusion or loss of consciousness, descend to a lower altitude immediately and seek medical attention.

Q: Can I take all of these supplements at once?

It’s generally safe to take these supplements together, but it’s important to talk to your healthcare provider before starting any new supplement regimen, especially if you’re taking medications or have any medical conditions.

Q: How long should I take these supplements before and during my trip?

The duration and dosage of these supplements may vary depending on the individual and the altitude of your trip. It’s important to talk to your healthcare provider or a qualified healthcare professional for personalized recommendations.

Q: Are there any side effects of taking these supplements?

Most of these supplements are generally safe when taken in recommended doses. However, some people may experience side effects such as stomach upset or allergic reactions. It’s important to talk to your healthcare provider if you have any concerns or experience any side effects.

Q: Can I rely on supplements alone to prevent altitude sickness?

No, supplements are just one aspect of preventing altitude sickness. It’s important to also acclimate gradually to higher altitudes, stay well-hydrated, eat a balanced diet, and avoid alcohol and caffeine. It’s also important to seek medical attention if you develop severe symptoms of altitude sickness.

Conclusion

In conclusion, altitude sickness can be a serious condition that can potentially ruin your high-altitude adventure. Fortunately, there are supplements that you can take to help prevent and reduce the severity of altitude sickness symptoms. The vitamins and minerals discussed in this article, including vitamin C, vitamin E, vitamin B6, magnesium, and zinc, have all been shown to be effective in reducing the severity of AMS symptoms.

Remember, however, that supplements are just one aspect of preventing altitude sickness. It’s also important to acclimate gradually to higher altitudes, stay well-hydrated, eat a balanced diet, and avoid alcohol and caffeine.

If you’re planning a high-altitude trip, it’s important to talk to your healthcare provider for personalized recommendations on how to prevent and treat altitude sickness. With the right preparation and care, you can enjoy your high-altitude adventure to the fullest.

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