Low blood pressure, generally defined as a reading below 90/60 mmHg, can often be managed with simple changes to what you eat, drink, and how you move throughout the day. A drop of just 20 mmHg in systolic pressure can cause dizziness, lightheadedness, or fainting, so even modest improvements matter. The right approach depends on what’s causing your low blood pressure and when symptoms hit hardest.
Increase Salt and Fluids First
Salt is the most commonly recommended dietary intervention for low blood pressure because sodium helps your body retain water, which expands blood volume and raises pressure. For people with orthostatic hypotension (the kind that strikes when you stand up), guidelines from the American Society of Hypertension suggest 2,400 to 4,000 mg of sodium per day, while the Canadian Cardiovascular Society recommends around 4,000 mg. This is roughly double or triple what most healthy adults are told to consume, so it’s specifically for people whose blood pressure runs too low.
A practical way to increase your intake: add 1,000 to 2,000 mg of sodium to your diet three times a day through saltier foods or salt tablets. In one study, people who had fainting episodes related to posture saw meaningful improvements in blood pressure control after two months of adding about 2,400 mg of supplemental sodium daily. Pair that salt with plenty of water. The extra sodium only works if you’re also drinking enough fluid for your body to retain.
Compression Garments
Compression socks or stockings gently squeeze your blood vessels, preventing blood from pooling in your legs when you stand. They typically raise blood pressure by about 5 to 10 mmHg, which is enough to make a noticeable difference if your readings are borderline. Waist-high garments work better than knee-high ones because they also compress the abdomen, where blood can pool. They’re most useful in the morning or during long periods of standing.
Physical Maneuvers That Work in the Moment
If you feel dizzy or lightheaded while standing, a few simple muscle-tensing techniques can quickly push blood back toward your brain and prevent fainting.
- Arm tensing: Grip one hand with the other and pull them against each other without letting go. Hold as long as you can or until symptoms pass.
- Leg crossing: Cross one leg over the other and squeeze the muscles in your legs, abdomen, and buttocks.
- Hand grip: Squeeze a rubber ball in your dominant hand for as long as possible.
These counter-pressure techniques are free, available anywhere, and can buy you enough time to sit or lie down safely. They work by forcing blood out of your muscles and back into circulation.
Adjust How and When You Eat
Some people experience their worst blood pressure drops after meals, a condition called postprandial hypotension. Digestion diverts blood to the gut, and if your body can’t compensate, pressure falls. Carbohydrate-heavy meals make this worse because they trigger a larger digestive response.
To reduce post-meal dips: eat six smaller meals instead of three large ones, keep carbohydrates low at each meal, and try drinking a caffeinated beverage before breakfast or lunch. Caffeine temporarily tightens blood vessels and can offset the post-meal drop. If dietary changes alone aren’t enough, some doctors prescribe a medication that slows carbohydrate absorption, taken only with high-carb meals.
Licorice Root as a Natural Option
Licorice root is one of the few herbal supplements with a well-understood mechanism for raising blood pressure. Its active compound blocks an enzyme in the kidneys that normally deactivates cortisol. When cortisol accumulates, it mimics aldosterone, a hormone that tells the kidneys to hold onto sodium and water. The result is higher blood volume and increased blood pressure.
This effect is real enough that licorice consumption is a recognized cause of high blood pressure in people who don’t intend to raise it. For someone with chronically low blood pressure, that same property can be helpful. However, prolonged or excessive use can cause potassium levels to drop dangerously low, so licorice root is best used cautiously and with your doctor’s awareness. Note that “licorice-flavored” products in the U.S. often use anise instead of real licorice, so check the ingredients.
Prescription Medications
When lifestyle changes aren’t enough, several prescription options can help. Each works differently, and your doctor will choose based on your specific type of low blood pressure and other health conditions.
Midodrine is the most commonly prescribed medication. It directly tightens blood vessels, raising standing blood pressure and reducing lightheadedness. It works well but can cause tingling in the scalp, goosebumps, and elevated blood pressure when lying down, so it’s typically taken during waking hours only.
Fludrocortisone is a synthetic hormone that expands blood volume, similar to what extra salt does but more potently. It’s effective for people whose bodies don’t retain enough fluid on their own. The tradeoff is that it can deplete potassium and raise blood pressure too much when you’re lying flat.
Pyridostigmine takes a different approach. It enhances the nerve signals that tell blood vessels to tighten when you stand up, without affecting blood pressure when you’re sitting or lying down. This makes it a good option for people who worry about their pressure going too high at rest. The most common side effects are digestive: cramping and diarrhea.
Daily Habits That Prevent Drops
Beyond specific remedies, a few behavioral changes reduce how often your blood pressure bottoms out. Stand up slowly, especially in the morning when blood pressure is naturally at its lowest. Sleeping with the head of your bed elevated a few inches helps your body maintain better pressure regulation overnight. Avoid prolonged standing in one position, and if you must stand for a while, shift your weight, rise onto your toes, and squeeze your leg muscles periodically.
Alcohol lowers blood pressure, so reducing intake or avoiding it during symptomatic periods helps. Hot environments, including hot showers and baths, dilate blood vessels and can trigger drops. Keeping water temperature moderate and staying well-hydrated before and after heat exposure makes a practical difference. Small, consistent adjustments across the day often matter more than any single intervention.