High-altitude adventures can quickly turn from exhilarating to exhausting when altitude sickness strikes. Whether you're planning a trek to Everest Base Camp, skiing in the Rockies, or traveling to high-elevation cities like Denver or Cusco, understanding how to prevent altitude sickness naturally can make or break your experience.
Altitude sickness affects millions of travelers and outdoor enthusiasts each year, yet many people don't even realize that there are remedies, or which remedies are reliable. While prescription medications like Diamox exist, natural remedies offer a safer, more accessible approach with fewer side effects. As a company with over 15 years of experience helping adventurers conquer high altitudes, we've seen firsthand how the right natural prevention remedies and herbs can keep you feeling strong and energized at elevation.
This comprehensive guide will explore the science behind altitude sickness, and reveal proven and research-backed altitude sickness prevention natural remedies to help on your next high-elevation trip.
Altitude sickness can affect people who travel to high altitudes. It is caused by a lack of oxygen at these higher elevations, also called hypoxia.
As you climb higher, the air becomes thinner and the air pressure declines, so your body struggles to get enough oxygen from each breath. It can start as low as 4,000 feet such as in Salt Lake City, and get significantly worse when you jump to 6,000 feet, 8,000 feet, and higher. With the oxidative and physiological stress on the body — and sometimes combined with dehydration — altitude sickness can set in.
The effects of altitude sickness can range from mild to moderate or severe, and they typically appear within 24 hours after you arrive at your destination. The symptoms may include:
Altitude sickness prevention natural remedies can help support the body with some of these issues such as oxidative stress.
Some things can make altitude sickness worse or slow down your body’s ability to adjust. Here’s what to watch out for:
Alcohol and tobacco: These can reduce oxygen delivery in your body and make symptoms worse. It's best to skip the drinks and smokes for at least the first 48 hours at altitude.
Overexertion: Take it easy for the first 2-3 days. Instead of jumping into intense workouts, slowly build up your activity level to let your body adapt.
Sleeping pills: Sedatives can affect your breathing and lower oxygen levels while you sleep. Unless your doctor specifically recommends them for altitude, it’s better to avoid them.
Rapid ascent: Flying or driving straight to high-altitude destinations without giving your body time to adjust can drastically increase your risk of altitude sickness. Take it slow and let your body catch up!
We'll review the top natural ingredients to help altitude sickness below — which includes herbs, amino acids, and leaves.
Out of the ten altitude sickness prevention natural remedies, DHM is the one that's considered a unique yet science-backed herb to help with altitude sickness.
Keep reading to learn about each of these ingredients, including the DHM herb, and how they can help you in high altitudes.
If you're planning a high altitude trip, you probably want to know how to prevent altitude sickness naturally.
Whether wanting to make an altitude sickness first aid kit, or simply find natural altitude supplements or homeopathic altitude remedies — we got you covered.
Being based in the high altitude state of Colorado, we have years of experience and research on altitude sickness prevention natural remedies, and we'll share with you our top recommended ones.
Our 10 Top Altitude Sickness Prevention Natural Remedies:
Glutathione levels may be depleted during high altitude travel because of decreased oxygen availability.
Found in the Zaca supplement, Glutathione is one of the most powerful antioxidants found in the human body. It helps to prevent oxidative stress and scavenge free radicals, which are known to cause damage to cells.
Benefits of supplementing glutathione for altitude:
As the science shows, glutathione can be one of the best altitude sickness prevention natural remedies.
Ginkgo biloba, which is rich in antioxidants, has been in traditional Chinese medicine as a remedy for long periods of time. It's considered one of the oldest living tree species in the world.
Science has shown some remarkable results with high altitudes — Ginkgo biloba proved to reduce the incidence and the severity of altitude sickness.
Benefits of supplementing ginkgo biloba for altitude:
It's clear that ginkgo biloba is one of the altitude sickness prevention natural remedies with significant benefits (source: NIH).
Glutamine is an amino acid, which is naturally found in our bodies. It plays a vital role in the immune system and acts as a fuel source for cells.
It has been shown to be effective with high altitudes, and is also a superior amino acid to assist in hydration.
Benefits of supplementing glutamine for altitude:
These numerous findings reveal glutamine as a critical altitude sickness prevention natural remedy to include on mountain trips.
Grown in Bolivia, Peru and Colombia, coca leaves have been used for centuries by the indigenous populations of the Andes —with one of the more popular uses being for altitude sickness. It's consumed in a variety of ways, from chewing on the leaves to sipping on coca tea.
Loaded with alkaloids, when consumed coca acts as a mild stimulant which can suppress pain, hunger, and fatigue.
Benefits of supplementing glutamine for altitude:
While part of the altitude sickness prevention natural remedies, this is the only one which is not legal to buy in the United States and can only be found in places like Peru, but can come in handy on South American trips.
Black tea may provide benefits during high-altitude travel due to its rich antioxidant content.
Black tea contains polyphenols including theaflavins and catechins, powerful antioxidants that help reduce oxidative stress, which is often heightened in low-oxygen environments at high altitudes. Additionally, the caffeine in black tea can improve energy and enhance alertness, which may help alleviate some symptoms of altitude sickness like fatigue.
Benefits of black tea for altitude sickness:
As research indicates, black tea can be a natural and accessible option to help reduce the effects of high altitudes.
Rhodiola Rosea is an incredible adaptogenic herbal remedy that’s been trusted for centuries—over 1,000 years in ancient cultures like those of Scandinavia and Russia—to boost endurance, fight fatigue, and help you stay strong under stress. It’s even been shown to work wonders in high-altitude environments, helping your body and mind handle the tough challenges of low oxygen levels..
Benefits of the herb Rhodiola Rosea for altitude sickness:
These findings highlight Rhodiola Rosea as an essential natural remedy for altitude sickness prevention and overall support during mountain trips.
Chlorophyll, the green pigment found in plants, has gained attention for its potential benefits at high altitudes. While no specific studies on altitude sickness, chlorophyll may be a natural aid for those dealing with altitude challenges being known for its role in oxygenating the body and detoxifying.
Studies suggest that chlorophyll can support the body’s ability to increase red blood cells that transport oxygen, potentially helping to aid in high altitudes.
Benefits of supplementing chlorophyll for altitude:
Chlorophyll stands out as a possible natural high altitude remedy in relation to its oxygen supporting abilities.
Iron plays a key role in producing red blood cells and hemoglobin, both of which are essential for carrying oxygen throughout the body. In high-altitude environments with lower oxygen levels, the body boosts red blood cell production to compensate, making iron a crucial nutrient for this adaptation process.
Outside Magazine quotes that Dr. Laura Lewis advised athletes spending over a week at altitude to consider iron supplementation after consulting a sports doctor, warning that excessive iron intake can impair absorption and lead to serious health issues (source: Outside).
Should you consider iron for altitude sickness?
If you're preparing for a high-altitude adventure, iron supplementation might be beneficial. However, its effectiveness as remedy in preventing altitude sickness remains uncertain.
Cordyceps Sinensis, is a powerful adaptogenic fungus medicinal mushroom, has been used for centuries in traditional Chinese medicine to enhance energy, endurance, and resilience under physical stress. Known for its ability to boost oxygen availability, this incredible remedy is especially beneficial for high-altitude environments
Benefits of the fungus Cordyceps Sinensis for altitude sickness:
While limited to one study, these findings position Cordyceps Sinensis as a potential natural solution for altitude sickness prevention and support during high-altitude adventures, as also referenced in the book "The Precious Mushroom for High-Altitude Maladies" (source: ScienceDirect).
DHM, or Dihydromyricetin, is a natural flavonoid found in high concentrations in the Japanese raisin tree (Hovenia dulcis).
It has been used in traditional Chinese medicine for centuries as a health tonic, and more recent research has proved its effectiveness in high altitudes.
Benefits of supplementing DHM for altitude:
One of the key altitude sickness prevention natural remedies, through significant findings DHM is proven to be very beneficial for high altitude journeys.
This concludes our top researched list of altitude sickness prevention natural remedies — which includes Glutathione Antioxidants, Ginkgo Biloba, Glutamine, Coca leaves, Black tea, Rhodiola Rosea, Chlorophyll, Iron, Cordyceps Sinensis, and DHM.
For maximum effectiveness, combining multiple natural remedies in a well-formulated supplement can provide comprehensive altitude support. Zaca represents this approach, combining antioxidants (glutathione), amino acids (glutamine), and herbs (DHM), in a convenient, effective chewable format.
Advantages of comprehensive formulations:
Used by climbers, hikers, travelers, and athletes — Zaca has been sold since 2008 and based in the high altitude state of Colorado. These chewables are made with the highest quality ingredients including a proprietary blend of glutathione, glutamine, and DHM-containing Japanese raisin. This proven, highly-researched blend boosts your body’s antioxidant defenses and helps you rehydrate, replenish, and recovery. Packaged in on-the-go packets to use anywhere, simply take 2-4 chewables a day or as needed. Try Zaca Chewables today and fuel your body for your mountain trips.
Preventing altitude sickness isn’t about quick fixes—it’s about giving your body the support it needs to adapt naturally. At Zaca, we bring over 15 years of high-altitude expertise from Colorado, combining science and experience to help you thrive at elevation.
The key to combating altitude sickness lies in proven ingredients and remedies like antioxidants (such as glutathione), herbs (like DHM), and amino acids (like glutamine). These powerful remedies are all packed into Zaca’s Recovery Chewables for easy, effective support.
Preparation is everything. Start 1-2 weeks before your trip with a gradual ascent, staying well-hydrated, and incorporating altitude-friendly supplements into your routine.
Ready to take on the mountains? Trust Zaca Chewables for science-backed support with altitude, travel, and recovery. Let us help you power your next adventure.
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While not in our top ten list, ginger may play a supportive role on your high altitude trips.
According to the book Herbal Medicine by Ann Bode and Zigang Dong, ginger has been used for thousands of years as a remedy — including colds, nausea, and migraines to name a few.¹ They point out that recent studies show evidence of ginger as a anti-nausea compound.¹
With altitude sickness commonly causing nausea, ginger might be considered an additional altitude sickness prevention natural remedy.
Peppermint oil is know one of the popular essential oils for altitude sickness.
So does peppermint help with altitude sickness? Limited evidence does suggest that applying peppermint oil topically may help tension headaches (source: NIH).
Another study shows that peppermint essential oils supports exercise performance, respiratory rate, and blood pressure.³ These results may be beneficial in high altitude conditions.
No single supplement works for everyone, but research supports DHM, ginkgo biloba, rhodiola rosea, and antioxidant combinations like glutathione as the most effective. Comprehensive supplement formulations like Zaca that combine multiple proven ingredients often provide the best results.
For optimal effectiveness, you can begin most supplements 2–7 days before ascending to high altitudes. Natural remedies such as DHM (Japanese raisin), glutathione, ginkgo biloba, and rhodiola require time to accumulate in your system. However, if you're short on preparation time, starting these remedies on the day of your ascent is most important, just take a higher dose initially. As you start to feel better and acclimate, you may gradually reduce the dosage each day..
While natural remedies significantly reduce risk and severity, there's no foolproof method that completely guarantees prevention. So many factors come into play—like your age, health, previous exposure, and how high you’re going (source: ClevelandClinic). The best approach is to combine a few strategies: take time to acclimate and ascend gradually, stay hydrated, and use proven remedies supplements. It’s all about stacking the odds in your favor.
Yes, children can experience altitude sickness. While their risk may not be significantly higher than that of adults, although some doctors say they have a harder time adjusting to lower oxygen levels and don't identify symptoms well, they are more prone to issues like dehydration (source: FamilyDoctor). Preventing altitude sickness is just as important for children, and supplements or remedies can be very helpful. However, dosages should always be adjusted according to body weight, and consult a pediatrician as needed.
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