Low Blood pressure: Symptoms, Causes & Home Remedies

What Is Low Blood Pressure?

Blood pressure below 90/60 mmHg is considered low. Some people naturally have lower readings with no symptoms, but for others, it can cause dizziness, nausea, and even fainting spells. Factors like dehydration, prolonged standing, sudden position changes, and certain medications can trigger it.

If low blood pressure is making daily life difficult, try these low blood pressure treatments to stabilise your levels naturally.

Symptoms of Low Blood Pressure

Low blood pressure (hypotension) doesn’t always cause noticeable issues, but when it does, the symptoms can be disruptive. The most common signs include:

• Dizziness or light-headedness – A sudden drop in BP reduces blood flow to the brain, making you feel faint.

• Blurred vision – Inadequate circulation can affect eye function, causing temporary blurriness.

• Fatigue and weakness – When oxygen supply to muscles and organs decreases, you may feel unusually tired.

• Nausea – A sluggish circulation system can trigger stomach discomfort.

• Cold, clammy skin – Poor circulation may lead to pale, cool skin, especially in extremities.

• Rapid or shallow breathing – Your body compensates for low BP by increasing breathing rate.

• Fainting (syncope) – In extreme cases, the brain doesn’t receive enough blood, leading to temporary loss of consciousness.

Symptoms may worsen after standing up too quickly, prolonged standing, or dehydration. If you frequently experience these issues, monitoring your BP and making simple lifestyle changes, such as home remedies for low blood pressure, can help stabilise it. However, if your symptoms are severe or persistent, consult a doctor to rule out underlying conditions.

Causes of Low Blood Pressure

Several factors can cause blood pressure to drop, either temporarily or chronically. Common causes include:

• Dehydration – Losing too much fluid through sweating, vomiting, or diarrhea can reduce blood volume.

• Nutritional deficiencies – A lack of iron, vitamin B12, or folate can lead to anemia, lowering BP.

• Heart conditions – Issues like heart failure, bradycardia (slow heart rate), and heart valve diseases can prevent proper circulation.

• Endocrine disorders – Conditions like hypothyroidism, adrenal insufficiency, and diabetes can disrupt blood pressure regulation.

• Certain medications – Blood pressure medications, antidepressants, diuretics, and Parkinson’s disease drugs can lower BP.

• Blood loss – Internal or external bleeding can cause a sudden drop in blood pressure.

• Severe infections (septic shock) – A widespread infection can lead to dangerously low BP, requiring emergency care.

• Postural hypotension – A sudden drop in BP when standing up quickly, common in older adults.

Understanding the root cause of your low blood pressure can help determine the best low blood pressure treatments, whether through lifestyle adjustments, hydration, or dietary improvements. If your BP remains consistently low, seek medical advice for proper diagnosis and management.

Quick & Effective Home Remedies for Low Blood Pressure That Actually Work

1. Eat More Salt

Unlike high blood pressure, where excess salt is a problem, people with low BP actually need more sodium. Salt helps retain water, increasing blood volume and pressure. But that doesn’t mean loading up on junk food—opt for:

• Electrolyte-rich broths

• Salted nuts

• Homemade soups with sea salt

A pinch of Himalayan salt in water can also work wonders when you’re feeling dizzy.

2. Stay Hydrated

Dehydration reduces blood volume, which can lower blood pressure naturally—but not in a good way. Drink at least 8-10 glasses of water daily, especially in hot weather or after exercise. For an extra boost, try:

• Coconut water – Packed with potassium and sodium

• Lemon water with a pinch of salt – Refreshing and replenishes lost electrolytes

• ORS (Oral Rehydration Solution) – Instant hydration, especially if you’ve been sweating a lot

3. Cross Your Legs While Sitting

Sounds simple, but this hack can instantly raise blood pressure. Crossing your legs helps push blood back up to the heart, reducing dizziness and weakness. If you’re feeling lightheaded, try:

• Crossing your legs while sitting

• Squatting down for a few seconds

• Clenching your fists or tensing your thigh muscles to push blood upwards

This is one of the easiest low blood pressure remedies you can try anytime, anywhere.

4. Have Small, Frequent Meals

Ever feel dizzy or weak after eating a big meal? That's because your body diverts blood to the digestive system, causing a temporary dip in BP. Instead of big meals, have small, frequent meals to enjoy steady blood pressure.

Best foods to eat:

• Whole grains (brown rice, oats)

• Lean protein (eggs, chicken, tofu)

• Healthy fats (avocado, nuts)

Avoid carb-heavy meals, which cause steep blood pressure dips.

5. Wear Compression Stockings

These close-fitting stockings keep your blood from pooling in your legs, keeping your blood pressure constant. They're especially useful if you're on your feet all day or have circulatory issues. If you tend to get dizzy when standing up, compression stockings can help greatly.

6. Cut Down On Alcohol

Alcohol lowers blood pressure naturally by excessively relaxing blood vessels. If you already have naturally low BP, even a single drink can cause dizziness. Avoid alcohol or drink in moderation if you are susceptible to BP drops.

7. Sleep with Your Head Slightly Raised

Sleeping flat on your back sometimes tends to result in blood pressure drops, particularly in the morning. Attempt to incline the head of your bed by a few inches so that sudden BP drops during the morning are avoided. Attempt to use extra pillows or put wooden blocks underneath the legs of the bed as a quick remedy.

8. Take Cold Showers

Hot showers induce vasodilation of blood vessels and hence a temporary reduction in BP.  If you feel dizzy during a bath, try:

• Taking warm or cool showers

• Avoiding overexposure to warm water

• Getting a sudden splash of cold water at the end of your shower to induce a vasoconstriction

9. Strength Training for Better Circulation

Lower body exercise (such as squats, and lunges) can help stabilise blood pressure through better circulation. Increased muscle tone in the legs pushes blood toward the top and decreases dizziness upon standing.

Consider incorporating simple bodyweight workouts into your plan, such as:

• Squats

• Calf raise

• Leg press

And even a daily walk can be sufficient to regulate BP in the long run.

10. Include a Balanced Diet Rich in B12 & Iron

Vitamin B12 and iron deficiency may result in low blood pressure due to anemia.  To prevent this, consume:

• Leafy greens (spinach, kale)

• Lean meats (chicken, fish)

• Nuts & seeds (almonds, flaxseeds)

• Fortified cereals

If you have a suspected deficiency, take supplements only on the advice of your doctor.

Final Thoughts

Have low blood pressure issues? There are various low blood pressure treatments that you can do from the comfort of your homw. Easy adjustments such as hydration, salt intake, and lower-body exercises is a natural way to drop blood pressure.

If these home remedies for low blood pressure don't work and you still see symptoms of low blood pressure, then visit your nearest super-specialty hospital as soon as possible!

FAQs

1. How can I quickly raise my blood pressure at home?

Drink a glass of salted water, eat a small snack, and sit with your legs crossed. If you’re feeling extremely dizzy, lie down and elevate your feet to push blood back to your heart.

2. Is coffee good for low blood pressure?

Yes! Caffeine temporarily raises blood pressure by stimulating the heart and blood vessels. A cup of black coffee or strong tea can help if you’re feeling lightheaded.

3. Can low blood pressure be dangerous?

If your BP drops too low, it can cause fainting, shock, or even organ damage. If you frequently experience severe dizziness, chest pain, or confusion, seek medical help immediately.

4. What should I avoid if I have low blood pressure?

Limit alcohol, high-carb meals, hot showers, and sudden position changes, as these can trigger BP drops. Also, avoid prolonged standing or sitting in one position for too long.

5. Can exercise help with low blood pressure?

Yes! Lower body strength training and regular movement improve circulation, helping stabilise BP. Avoid exercises that involve sudden position changes, like quick stand-ups, as they may make you dizzy.

Citations

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Ganjehei, L., Massumi, A., Razavi, M., & Wilson, J. M. (2025). Orthostatic Hypotension as a Manifestation of Vitamin B12 Deficiency. Texas Heart Institute Journal, 39(5), 722. https://pmc.ncbi.nlm.nih.gov/articles/PMC3461697/

Krediet, P., Lieshout, van, Bogert, J., Immink, R. V., Kim, Y.-S., & Wouter Wieling. (2006). Leg crossing improves orthostatic tolerance in healthy subjects: a placebo-controlled crossover study. PUBMED, 291(4), H1768–H1772. https://doi.org/10.1152/ajpheart.00287.2006

Ringer, M., & Lappin, S. L. (2023, May 16). Orthostatic Hypotension. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK448192/

Seladi-Schulman, J. (2020). Dehydration and blood pressure: What’s the connection? Healthline. https://www.healthline.com/health/dehydration-and-blood-pressure

Tasnim, S., Tang, C., Musini, V. M., & Wright, J. M. (2020). Effect of Alcohol on Blood Pressure. Cochrane Database of Systematic Reviews, 7(7). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8130994/

van der Steen, M. S., Pleijers, A. M. L. J., Lenders, J. W. M., & Thien, T. (2000). Influence of different supine body positions on blood pressure. Journal of Hypertension, 18(12), 1731–1736. https://doi.org/10.1097/00004872-200018120-00005

Wieling, W., Kaufmann, H., Claydon, V. E., van Wijnen, V. K., Harms, M. P. M., Juraschek, S. P., & Thijs, R. D. (2022). Diagnosis and treatment of orthostatic hypotension. The Lancet Neurology, 21(8), 735–746. https://doi.org/10.1016/S1474-4422(22)00169-7