Adaptogen for Altitude Sickness: What Works and How to Use Them

If you’ve ever felt dizzy, short‑of‑breath, or just plain cranky on a mountain trek, you know altitude sickness can ruin a great adventure. While prescription meds are an option, many hikers prefer a natural route. That’s where adaptogens step in – plant compounds that help the body cope with stress, including the low‑oxygen stress you face up high.

Top Adaptogens That Help You Adjust

Rhodiola rosea is the most talked‑about. It boosts the body’s ability to use oxygen more efficiently and reduces fatigue. A typical dose is 200‑400 mg of a standardized extract (3% rosavins, 1% salidroside) taken once daily, starting a few days before you ascend.

Ashwagandha (Withania somnifera) works a bit differently. It calms the nervous system, which can lessen the headache and nausea that often accompany altitude changes. Aim for 300‑600 mg of a high‑potency extract (standardized to 5% withanolides) taken in the evening.

Eleuthero (Siberian Ginseng) is a good backup if you need a bit more stamina. The usual dose is 300‑500 mg of a 10% – 12% eleutheroside extract, split into two doses – one in the morning, one mid‑day.

Other candidates like Panax ginseng and schisandra can help, but the evidence is less clear. If you already use them for other reasons, they’re unlikely to hurt, but keep the total herb load under 1,000 mg to avoid stomach upset.

How to Use Adaptogens Safely on the Trail

Start slow. Take your chosen adaptogen for at least three days at low altitude before the climb. This gives your gut time to adjust and lets you see if you have any side effects like jitteriness or mild insomnia.

Stay hydrated. Adaptogens can increase your metabolic rate, so drink plenty of water and consider electrolytes, especially if you’re trekking in dry mountain air.

Combine with proven altitude tricks: ascend slowly, spend a night at intermediate elevations, and keep moving to stimulate breathing. Adaptogens aren’t a magic cure, but they can make the “sick” symptoms feel milder and help you recover faster.

If you’re on medication (blood thinners, thyroid drugs, or antidepressants), check with a health professional before adding any herb. Rhodiola, for example, can interact with SSRIs, and ashwagandha may affect blood sugar levels.

When the trek is over, taper off the adaptogen rather than stopping abruptly. A week of half the dose helps your body reset without a rebound drop in energy.

Bottom line: a well‑chosen adaptogen can be a handy part of your altitude‑sickness toolkit. Pair it with smart climbing habits, stay hydrated, and you’ll likely feel steadier on that summit.