Natural Remedies for Vertigo and Dizziness That You Need to Know

One of the hardest parts about living with a vestibular disorder is dealing with constant dizziness. It’s such a terribly unpleasant and unsettling sensation. Feeling dizziness daily is also more exhausting than most people know. That’s because our brains use so much energy in attempting to compensate for dizziness.

Did you know doctors actually consider ‘dizzy’ to be an all-encompassing, vague word to describe the many types of symptoms we experience. Dizziness can include anything from feeling faint, disorientation, general imbalance, rocking and swaying, dropping and bouncing sensations to full on whirling vertigo. I’m hoping the many natural remedies for vertigo and dizziness relief discussed here will help lessen the frequency and/or severity of all of these symptoms for you.

With such a vast line up of dizzy symptoms it’s important to have an arsenal of treatment options to help you feel strong, steady and confident. So let’s get right into the natural remedies for dizziness.

***While Migraine Strong writes about the latest in migraine treatments, this is not medical advice. We are patient educators and all information you read should be discussed with your doctor.

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The best supplements for dizziness relief

At the top of every natural remedies for dizziness list is supplements. You may be wondering what vitamins help with dizziness or which supplements help both dizziness and the nausea that often seems to tag along with it. This is one of my favorite topics as I lean heavily on supplements to help control the symptoms that come with my vestibular migraine and Meniere’s disease diagnosis.

Magnesium for dizziness relief

• Magnesium glycinate- is naturally calming and may help to calm your dizzy brain. It’s also highly absorbable and the least likely to cause tummy trouble at the high dose we need to calm our excited central nervous system. I chose Pure Encapsulations brand because it’s clean, high quality and free from migraine triggers. Many specialists recommend magnesium for migraine and dizziness as there is good evidence to support its use.
• Magnesium Chloride- I’ve been saying for years that there is something special about transdermal magnesium in the form of chloride flakes. In his book Victory Over Vestibular Migraine, Dr. Shin Beh agreed. He says magnesium chloride is more highly absorbable than magnesium sulfate otherwise known as Epsom salts. To help provide dizziness relief I use Life Flo magnesium chloride flakes. Throw a handful into a warming foot spa and soak your feet for about an hour each evening before bed. Bathing in them is delightful too. Epsom salts are a lot less expensive though, so while my first choice is magnesium chloride, Epsom salts can certainly be helpful too as their absorption rate is only a bit less.
• Peace Love Rally- I reach for magnesium roller balls from Peace Love Rally often. If you’re interested in finding out if transdermal magnesium works for you and you don’t like soaking, or if you’d like transdermal magnesium accessible anywhere you go, these roller balls are a must try. Save 10% with promo code MIGRAINESTRONG.
• Migraine Strong Supplement Dispensary- The Migraine Strong Fullscript dispensary offers supplements mentioned here and many other natural remedies for dizziness along with items available at your local drugstore (ie. Yogi teas, essential oils, lip balms, lotions, anti-aging creams etc.) at a significant discount to our readers!! Our dispensary is also registered to accept both Flexible Spending Account (FSA) and Health Savings Account (HSA) debit cards

Ginger for vertigo and dizziness

• Ginger- Ginger not only fights dizziness, it fights spinning vertigo as well. In one small study ginger was as effective as the motion sickness medication Dramamine in reducing motion sensitivity and dizziness. In fact there is a supplement called Dizzy Stop and it’s just ginger. I take one capsule of Gaia Herbs Ginger Supreme daily with lunch. I use Pure Encapsulations ginger capsules as well. It’s definitely been a heavy lifter in kicking out daily dizziness for me personally. You can try any form that appeals to you. Whether it’s taking a supplement like I do, drinking ginger tea, adding powder or fresh ginger to your diet. Because it’s also healthy overall, this is one everyone should consider trying to see if it helps your symptoms improve. To find out more about ginger for migraine check out our informative article. [1]

Can Vitamin D help dizziness?

• Vitamin D for dizziness relief- An article published in Neurology August 2020 stated taking both vitamin D and calcium twice a day can decrease the recurrence of vertigo. This is most helpful for those with BPPV (benign paroxysmal positional vertigo). Those diagnosed with vestibular migraine and or Meniere’s disease are more prone to BPPV making it a supplement to consider. My doctor described vitamin D as a way to absorb & mop up loose crystals in the inner ear. If you decide to try it take it separate from your magnesium. Magnesium and calcium fight for absorption with calcium coming up the winner there. You can learn more about vitamin D for migraine explained in detail in our latest article.

Ginkgo Biloba for dizziness

• Ginkgo Biloba- Ginkgo biloba might be effective in relieving symptoms of not only dizziness, but like ginger, it treats vertigo as well. It works by increasing blood flow to the brain which might help relieve dizziness and balance issues. One study showed it to be as effective as betahistine in treating vertigo. [2] I also use Pure Encapsulations brand here as well.

Grounding techniques for dizziness

When considering natural remedies for dizziness grounding may not pop into your head. But, grounding is such an amazing strategy. Putting your body in contact with surfaces gives your brain more information to determine we are still and not moving especially when we think we are. Putting as much of your body in contact with a surface as possible is a simple and easy technique that comes with a big payoff. It helps your brain learn to compensate. To practice grounding for dizziness follow the steps below.

• Sit in a chair, plant your feet firmly, flat on the floor. Notice the feel of the chair beneath both of your thighs and press your back firmly against the back of the chair.
• If needed, you can also do this while sitting on the floor. Stretch your legs all the way out in front of you so both legs are in full contact with the floor. Press your back firmly against a wall. Whether you prefer the floor or a chair, the goal here is to provide your brain with as much information as possible to determine where you are in space. Surface contact helps your brain realize that you’re not actually moving.
• Look for horizontal lines- Since our brains are also dependent on our eyes to tell us where we are in space, focus on a stable, horizontal or vertical line off in the distance and hold your gaze there. I like to look at the frame above a door or ceiling molding. Focusing on a fixed horizontal or vertical point sends information to your brain that you’re stable and helps dizziness stop.
• Place one hand on your chest and the other on your tummy.
• Take deep slow breaths- Focus on filling your tummy with air rather than your chest. Allow your lungs to fill from the bottom upward as you breathe in. Count slowly to seven as you take deep breaths in and slowly exhale counting to seven as you let your air out. Deep breathing is going to help you calm down and fill your body with the oxygen it needs to regulate.
• Earthing- When you’re feeling less dizzy try another grounding technique know as earthing. This one is similar to the technique above only you put your body in contact with the earth. Standing barefoot in the grass, sitting on beach sand or large rocks works. Choose a surface that helps you relax and practice the breathing technique outlined above. The technique above is helpful during attacks. This one is helpful between attacks as a natural daily calming strategy. Learning to master calmness might just be the most important thing you do to help your over-reactive dizzy brain compensate and calm down.

One of the most discussed natural remedies for dizziness: Diet

• Heal Your Headache- When you have vestibular migraine following a migraine elimination diet can bring you dizziness relief. The Heal Your Headache diet helped me pinpoint some of the foods that were contributing to my daily symptoms such as molasses. When I stopped eating molasses my daily rocking and swaying ended. I would have never figured that out with eliminating and trialing foods as recommended in Dr. Buchholz’s popular book. An important thing here to note is that this diet as written is temporary. I added foods back in to test them as personal triggers for me. Now that my symptoms are controlled, I personally have very few food triggers.
• CATS Diets- For those with Meniere’s Disease consider the CATS diet. CATS is an acronym for Caffeine, Alcohol, Tobacco and Salt. Eliminating caffeine, alcohol & tobacco and reducing salt can help to reduce the volume of fluid in the inner ear thus reducing or relieving your daily dizzy symptoms. Many people may not make the connection, but diet can be an effective natural remedy for dizziness.

Dehydration and dizziness

• Drink your water- Staying hydrated can help minimize dizziness and balance issues. Hydration is actually the first line of treatment for Meniere’s disease in Eastern medicine. It’s easy to get dangerously dehydrated when your nauseous and vomiting due to daily dizziness. To help combat this, drink plenty of water throughout the day. Fizzy water like Perrier or Pellegrino with a splash of clean juice like RW Knudsen Tart Cherry juice is my favorite way to settle my queasy stomach. If you do get dangerously dehydrated & just can’t keep fluids down, go to the ER for IV fluids if necessary.
• Dehydration is a known migraine trigger. So logically, if you have vestibular migraine, a natural remedy for dizziness is staying well hydrated.

Essential oils for dizziness

• Essential oils- Essential oils are a great natural treatment to help ease the unsettling feeling of vertigo and dizziness. Peppermint, lavender, ginger and lemon are commonly recommended. A few drops can be placed into a diffuser to be inhaled through a subtle soothing scent in the air. Others can be applied directly to the body like Divertigo, Migrasoothe, VertigoX and VertigoEase which are refreshing and calming. I personally find the scent of most essential oils to be helpful and not triggering at all even though I’m easily triggered by synthetic fragrance. I use them in many different forms to feel better with no negative effects on my vestibular symptoms.

Accupressure for dizziness

• Acupressure– is similar to acupuncture, but without the needles.  Try pressure point wrist bands like Sea Bands or Blisslets nausea relief bracelets. These work by delivering pressure through an inner bead embedded in their comfortable elastic band. This bead places pressure on the P6 point located between the two central tendons below the wrist. I prefer Blisslets because they’re so pretty no one even knows they’re a dizzy treatment. They make styles for men and women and you can save 15% with promo code MIGRAINESTRONG15.
• Weighted eye mask- Again these work by sending grounding signals to your brain. They also visually block out spinning so you can’t see it. This is a must have for anyone with true vertigo because blocking out the visual spin helps to lessen the vomiting that follows. I use this face mask from Huggaroo which includes a removable ice pack.

Movement & vestibular rehabilitation therapy

• Vestibular Rehab Therapy- VRT can teach you exercise specifically designed to help your brain learn to compensate for dizziness. You don’t have to attend therapy to see benefits. Depending on your capabilities consider using an elliptical machine or stationary bike. Walking, yoga or balance strengthening exercise at home are also helpful and natural remedies for dizziness. Moving daily is key to overcoming daily dizziness and being confident on your feet.

Ice to soothe us

• Cool down- I don’t know why, but the moment dizziness hits I get so hot! Like seriously drenched in sweat, burning hot! I keep cold products on hand like Flexible ice packs to drape across my neck and a cell phone fan I can quickly plug into my phone. Somehow moving air helps. The cold product brands I reach for most include Huggaroo’s cold face mask and Koldtec’s Halo and ice towel. Save $10 on the Koldtec products with code MIGRAINESTRONG10.

15 Natural remedies for dizziness from real patients

The following helpful tip list has been put together from several years of keeping close to the vibrant, helpful vestibular migraine community on social media:

1. Sleep reclined rather than flat.
2. Consider a neck supporting pillow.
3. Place nightlights strategically around the house to avoid walking in the dark.
4. Use distraction techniques- Podcasts, audio books, creative experiences or even binge worthy tv (if your eyes can handle it) can all help change your focus away from being dizzy.
5. Rule out Binocular Vision Dysfunction.
6. Invest in FL41 lens glasses.
7. Use a cane.
8. Consider a service animal.
9. Add a stool to your kitchen for stability breaks while cooking & cleaning.
10. Take stairs one at a time.
11. Notice the ground below you. Walking on uneven surfaces can be more difficult, choose friendly terrain.
12. Take breaks by putting your body in contact with surfaces like leaning on a tree, pole or wall.
13. Use a backpack to carry items for even weight distribution rather than a bag that can weigh you down on one side.
14. Some find table lamps more pleasing than overhead lighting. Wear a baseball hat when overhead lighting is unavoidable.
15. Practice intentional calm down activities. Whatever helps you relax, do more of it!

Medications for Dizziness Relief

Ok, while not exactly natural remedies for dizziness, medication is often a necessary treatment strategy for many of us with chronic symptoms.

• Prescription Medications- Benzodiazepines are vestibular suppressants medications prescribed by your doctor and very effective in dampening dizziness. Some people worry that taking vestibular suppressants will prevent their brain from compensating from daily dizziness. But when used at low dose and short term, popular US dizzy doctor Timothy Hain hasn’t found that to be true. [3] Personally, I feel like every vestibular patient needs a rescue drug to reach for on the worst days. We don’t have to suffer through our dizzy attacks. Your doctor can also prescribe suppositories to ease nausea and vomiting or a Scopolamine patch to be used short term. Compazine, Reglan or Phenergan are often prescribed to prevent nausea and vomiting as well. I wrote this article packed with tips for nausea relief. I hope it helps you if you’re experiencing nausea with your dizziness.
• Over The Counter Medications- Many Migraine Strong members mentioned using medications such as meclizine sold as Dramamine or Bonine. They also like antihistamine’s like Zytec, Benadryl or Flonase nasal spray. You can also obtain Meclizine by prescription from your doctor.

Dizziness Relief to Avoid

The epley maneuver for dizziness- What you should not attempt by yourself at home is the Epley maneuver or other maneuvers like it. The Epley is specifically meant to move loosened crystals back into position for people who are experiencing BPPV (benign paroxysmal positional vertigo). Dizziness felt in vestibular migraine stems from your brain, not your ears. So maneuvers like the Epley are not effective for us. Not only that, it can be dangerous. If you have BPPV and don’t perform the maneuver properly, crystals can get stuck in an ear canal causing constant spinning vertigo. It’s always best to have procedures like this performed by a trained medical professional.

Protect yourself and others

If you are having a symptomatic day do not drive. This might sound silly to mention, but the reality is we have obligations and we don’t enjoy letting people down. We are expected to be at work, pick our kids up from school or visit with friends in need etc. We want to be there to show up for people. But, if you’re having a bad day you must stay home and do what you need to do to feel better. Dizziness puts you in great risk of falling and driving while dizzy can be life threatening.

I can’t leave you without mentioning one important side note. Beloved dizzy Dr. Hain reports the average age of his patients is about 50 years old. This is right around the age of menopause or perimenopause. If you have an increase in dizzy symptoms around mid life it may be tied to fluctuating hormones. Check out Danielle’s article for loads of information on this interesting topic.

[1]- https://pubmed.ncbi.nlm.nih.gov/3537898/

[2]- https://pubmed.ncbi.nlm.nih.gov/10345150/

[3]- https://www.dizziness-and-balance.com/treatment/drug/benzodiazepines%20in%20vertigo.html

This article has been updated and refreshed since it’s original publication date in July, 2020.