Supplements for Altitude

Altitude acclimation can be challenging due to reduced oxygen levels, which may cause fatigue, headaches, or even altitude sickness. While the body adapts over time, certain supplements can support the process, improve performance, and reduce symptoms. Here are some options:

1. Iron

  • Why: Iron supports red blood cell production and oxygen transport, which are essential at high altitudes.
  • How to Use: If deficient, take 18-27 mg daily with vitamin C for better absorption. Avoid excessive iron unless a deficiency is confirmed, as it can cause toxicity.

Spirulina (Contains Iron)

2. Beetroot/Nitrate Supplements

  • Why: Nitrates improve oxygen efficiency by increasing nitric oxide production, which enhances blood flow.
  • How to Use: Take 300-600 mg of nitrate or drink beetroot juice daily, starting a few days before ascent.

Beetroot

3. Adaptogens (Rhodiola Rosea, Ashwagandha)

  • Why: Adaptogens may improve oxygen utilization, reduce fatigue, and help the body cope with stress.
  • How to Use:
    • Rhodiola Rosea: 200-400 mg daily.
    • Ashwagandha: 300-600 mg daily.

Diet Drops (Contains Rhodiola Rosea)         Ashwagandha

4. Acetazolamide (Diamox)

  • Why: A prescription medication that prevents and reduces altitude sickness by promoting breathing and reducing fluid buildup.
  • How to Use: Consult a doctor for dosing (typically 125-250 mg twice daily) and start 1-2 days before ascending.

5. Vitamin C, E, and Antioxidants

  • Why: These combat oxidative stress caused by low oxygen levels at altitude.
  • How to Use: Take a high-quality multivitamin or individual supplements (e.g., 500 mg vitamin C and 200-400 IU vitamin E daily).

Multi-Vitamin

6. Coenzyme Q10 (CoQ10)

  • Why: Supports mitochondrial function and energy production, which can be impacted at altitude.
  • How to Use: 100-300 mg daily.

CoQ10

7. Omega-3 Fatty Acids

  • Why: Reduces inflammation and supports cardiovascular health during acclimation.
  • How to Use: 1-3 grams of EPA/DHA daily.

Omega-3

8. Ginkgo Biloba

  • Why: May improve blood flow and reduce symptoms of altitude sickness, although evidence is mixed.
  • How to Use: 120-240 mg daily, starting 5 days before ascent.

Ginkgo Biloba

9. Electrolytes

  • Why: Dehydration is common at altitude, and electrolytes help maintain fluid balance and muscle function.
  • How to Use: Use electrolyte tablets or powders in water during acclimation and activity.

Electrolytes

10. Protein Powder

  • Why: Helps preserve muscle mass during periods of reduced appetite and increased physical stress.
  • How to Use: 20-40 grams daily as a snack or meal supplement.

Protein

11. B Vitamins

  • Why: Supports energy production, particularly B12 and B6, which aid oxygen transport and red blood cell production.
  • How to Use: Take a B-complex supplement daily.

Multi-Vitamins

12. Cordyceps Mushrooms

  • Why: Traditional in Chinese medicine, cordyceps may enhance oxygen utilization and endurance.
  • How to Use: 1-3 grams daily.

Mushroom Powder        Mushroom Gummies

Tips for Altitude Acclimation:

  • Hydration: Drink plenty of water to prevent dehydration.
  • Ascend Gradually: Spend 1-2 days at intermediate altitudes before going higher.
  • Carbohydrates: Prioritize carbs in your diet to improve energy and oxygen efficiency.
  • Rest: Allow your body to adapt; avoid overexertion in the first few days.

Important Note: Always consult your doctor before starting supplements, especially if you have pre-existing conditions or are taking medications. If severe symptoms of altitude sickness occur, descend immediately and seek medical attention.